How hard is too hard?
How hard is hard enough? |
Keeping an eye on exercise intensity keeps us
SAFE and INCREASES RESULTS. During and after pregnancy, we monitor exercise intensity by combining two or more of the the following methods:
1. Target Heart Rate (THR)
You can find your THR for pregnancy on the PARmed-X for Pregnancy Form. It is very important to exercise within your THR during the first 20 weeks of pregnancy because you will reach your maximum THR sooner than you think.
After baby arrives, aim to exercise at 65-85% of your THR. A simple way to calculate your THR is (220-age) X 65 to 85%.
Example for a 35 year old postnatal woman
(220-35 years) X 65 to 85% = a THR of 120 to
157 beats per minute (BPM) or 20 to 26 beats per 10 second count.
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| Fit 4 Two Highlights! |
Fit 4 TwoŽ Winnipeg
SPLASH! Fit 4 Two Mom & Baby AquaFit is coming to Winnipeg at the Rady JCC's award-winning salt water pool. It will be an evening class, right before baby bedtime. Click here for details. Baby floats provided so moms can get a great workout and babes can splash! Click here for details.
New Stroller Bootcamp added at Assiniboine Park. Click here for Details.
Fit 4 Two Surrey, South Surrey & White Rock
Starting in July, you can choose from SEVEN times and locations for Stroller Fitness.
Fit 4 TwoŽ Vancouver Downtown/False Creek
Infant Massage Workshop this Sunday June 13, 1-2pm at the Roundhouse. $25/family. Oil and handouts included. Click here for details.
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| Kits Family Photo Event
Presented by Vancouver Family Roots Society |
This is a first come first served photo shoot benefitting Sunny Hill Health Centre for Children. Packages are $40 for 15 high resolution images on CD for 1 child $65 for 25 high resolution images on CD for 2 or more children. Photography by Gemini Visuals. Check out participating local vendors including Hip Baby, Taslie Skin Care, Organic Lives, Wee Piggies and Paws, Lovey's Tushi Wash, Acumamas, Mamagoddess Birth Shop and Sage Naturopathic Clinic. Door prizes, samples, breastfeeding corner for new moms.
Admission is by donation with proceeds going to Sunny Hill Health Centre for Children. Sunny Hill Health Centre for Children is a rehabilitation centre for children and youth with disabilities. Located in Vancouver, Sunny Hill provides specialized health services to children and youth throughout British Columbia.
Sunday June 13th, 11:30-4:30pm
Kits Neighbourhood House 2325 W 7th Ave. (@ Vine) in Vancouver, B.C.
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