There are six fundamental types of movements that should be included in a comprehensive
strength training regimen:

1. A multi-joint leg motion — squats, lunges, leg press, step-ups, etc.
2. Pushing — pushups, bench press, chest flys
3. Pulling — rows, chinups, pulldowns
4. Core — crunches, situps, planks, twists, etc.
5. Overhead — overhead press, lateral raises
6. Posterior Chain — hamstring bridge, superman, Romanian deadlift, hip
   extension, etc.

The specific variation you choose and the level of difficulty depends on your
abilities and your goals. This is where some professional guidance would be
beneficial.

How Much? How Many? Here are some general guidelines:

Start with one set of each of the six basic exercise movements above, and pick a
weight or a level of difficulty that allows you to perform 15 to 20 repetitions. As
your strength and abilities improve, gradually increase both the number of sets
and the difficulty of the exercise and work your way up to three or four sets of 8-
10 repetitions.

This article teaches you how to put together an exercise program to actually “get in shape” — to raise your metabolism, get stronger, and burn fat more efficiently and consistently. It involves Strength Training, Cardiovascular Exercise, and Flexibility. Structured exercise requires a modest time commitment, so plan on putting a few 30- or 60-minutes times in your calendar each week.

Strength training
Strength training is an essential part of a fitness program. It raises your
metabolism, strengthens muscles and connective tissue, increases flexibility, improves immune system function, improves reaction time and balance, and increases bone density. No fancy equipment is required – some dumbbells, kettlebells, or exercise tubing will be just fine.

You should consult your physician before beginning a structured exercise program, and make sure you are properly warmed up before starting a workout (see www.gettingfit.com/warmup.html).

SAFETY FIRST – Before you embark on a strength training program, it is suggested that you receive some professional technique instruction to avoid injury.

Strength training consists of flexing muscles against some type of resistance. Sometimes that can be body weight (like pushups or situps), other times an external resistance will be required (like using weights or exercise tubing for resistance). Details on the basics of a comprehensive strength training program can be viewed at http://blog.gettingfit.com/?p=842

Cardiovascular Exercise
Cardio exercise is aerobic exercise that involves a repetitive motion repeated for long periods of time — jogging, cycling, swimming, jumping rope, etc. Aerobic exercise conditions the heart and lungs, and it is an effective way to burn extra calories and prevent vascular disease.

Flexibility
Muscles need to be at the proper length in order to function correctly. Tight muscles can not only cause pain, but can cause improper movement patterns that can lead to injury. There are many types of stretching that can be done, but some basic guidance can be viewed here:
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Most people now know that using a distilled fish oil supplement for omega-3 essential fats is an important way to ensure proper nutrition.

Fish oil can reduce blood pressure and triglycerides, help with brain development, prevent heart attacks and strokes, and it makes a great natural anti-inflammatory.

But how much omega-3 is right?

Look at the label of your distilled fish oil capsules, and ignore the total amount of omega-3. Instead, add together the amounts of EPA and DHA (your product should have both). Here are general guidelines for dosages:

For general health: 500 mg – 1000 mg daily.
If you have heart disease or high triglycerides: 2000 mg daily.

Too much fish oil can over-thin the blood and cause you to bruise easily. If you are using daily aspirin therapy or use pharmaceutical blood thinners (like Coumadin or Plavix), watch for excessive bruising. You may have to lower your fish oil dose, and speak to your physician about lowering your prescription doses given your new fish oil regimen.

Nearly every pregnant woman should be tested for Gestational Diabetes (sometimes referred to as Gestational Glucose Intolerance) during her second trimester.

During pregnancy, sometimes the Human Placental Lactogen hormone inhibits the mother’s natural insulin abilities to transport glucose into the cells.This can contribute to more weight gain for both her and the baby.

Pregnant women can control their blood sugar just like anyone else, through avoiding refined sugars, eating enough protein and fat with each meal, and learning about Glycemic Load.