Body Expert advice Fat Burning Exercises

5 Exercises to Boost Fertility

Jen Thomas

Muscle Trainer, Pre & Post-Natal Exercise Expert, and Nutrition Coach

7 min read


Do U have concerns about UR fertility? If UR friends get pregnant seemingly without trying, while U R silently struggling to conceive, it can be a frustrating time. We want U to know that U R not alone. Pregnancy is a complex process, and, after a woman passes the age of 30, a woman’s fertility begins to decline. Although fertility and conceiving may seem out of UR control there are some things U can do to influence UR chances of getting pregnant.

That’s great news, isn’t it?

There are a few things which can impact UR chances of getting pregnant, and two of those things are irregular cycles and having extra weight on UR body. Both of which U can influence with UR diet and exercise plan.

IRREGULAR CYCLE

An irregular menstrual cycle is very common. A menstrual cycle can vary from 21 to 35-38 days. Even if UR cycle is always regular, if there is a shift in UR highly tuned hormones by altering UR sleep, nutrition, or exercise, U can experience a shift in UR regularity month to month as well. U may also discover hidden issues such as hyperthyroidism and endometriosis contributing to UR irregularity as well.

The first step when trying to conceive with an irregular menstrual cycle is to visit a doctor to rule out any underlying hormonal issues that may be contributing.

The second step is to take a look at UR nutrition, lifestyle, and exercise plan to see if U can tweak any elements to help U regulate UR cycle. We’ll discuss those changes in detail in a moment.


Cardio exercises work on fat and weight gain through rhythmic activity by raising the heart rate in line with the target heart rate zone. In this zone, the heart rate is increased to a level that increases blood flow.


OVERWEIGHT / OBESE

When UR weight increases, UR body produces a hormone called leptin. This hormone affects the fine hormonal balance that keeps the menstrual cycle regular. If UR Body Mass Index (BMI) is greater than 25.0, U will need to work on UR weight through a diet and exercise plan.

UR FITNESS PLAN

Exercise can improve UR chances of getting pregnant and can prepare UR body for pregnancy. Physical activity helps U cut down on unwanted fat, UR muscles get in shape and UR heart heath improves. The heart is responsible for pumping up to 50 percent more blood during pregnancy.

Resistance training and cardio exercises are effective ways to lose fat.

Resistance training works at the unwanted fat by increasing the after-burn of UR exercise and increasing muscle mass. The after-burn or the Post-Exercise Oxygen Consumption is the amount of oxygen the body utilizes to burn calories and gets rid of lactic acid and repair muscles. It renews oxygen and creatine stores in the body too. This process begins immediately after exercise, stays at its peak during the first hour after exercise and lasts for up to three days.

On the other hand, cardio exercises work on fat and weight gain through rhythmic activity by raising the heart rate in line with the target heart rate zone. In this zone, the heart rate is increased to a level that increases blood flow; it makes U sweat and then burns the maximum fat and calories. UR heart rate zone depends on UR age and is denoted in percentage.

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Here are some effective resistance training and cardio exercises that U can practice to lose fat and increase UR chances of pregnancy:

1.Pushups

Pushups are great for fat loss. They work on multiple muscles and help U lose weight. Here’s how U can do a pushup:

  1. Get URself in a plank position with UR hands one inch apart from shoulder-width
  2. While engaging UR core muscles, inhale while bending UR elbows and lowering UR chest to the floor.
  3. On exhale (exertion), push UR body up from the floor to the plank position.

Pushups may seem daunting for a lot of women who don’t practice them regularly. U can always start the push up from a less challenging position, such as from a wall, a chair, bench or table.

Start with 2 sets of 5 repetitions and build UR strength from there.

2.Deadlifts:

Deadlifts are a fantastic primary movement exercise which build strength in UR hamstrings, core, glutes and back. By strengthening these muscles, it will help U lose unwanted fat. U can do deadlifts with barbells, kettlebells, dumbbells, or weighted bags.
Here’s what U need to do:

  1. Stand against the barbell with UR feet half-way under it.
  2. Lower UR body closer to the bar by bending UR knees and pushing UR glutes back. This should make one long line from the top of UR head to UR tailbone (no slouching!) Then hold the bar at shoulder-width distance
  3. While in this position, breathe in and engage UR deep inner core muscles (in between UR pelvic bones) but drawing together and inhale
  4. Lift the weight off the ground.
  5. Draw URself up to a full standing position, engaging UR glutes at the top of the movement.
  6. Exhale and return the weight to the ground.

Try this movement for 3 repetitions, 2 sets, and slowly increase UR strength.

3.Lunges

Lunges work on large muscles groups in the body and increases UR resting metabolism, helping U shed extra weight.

  1. Stand up straight
  2. Step forward and bend one knee to almost touch the ground. UR knees, in the bent position, should be at a 90 degree position. Be careful UR front knee doesn’t drift forward, as it may put excess pressure on UR knee.
  3. Stand upright again and repeat the same for the left leg
  4. Do this 10 times
Cardio exercises

Cardio exercises can be engaging and can be one of UR everyday activities. U can do light, moderate, or intense cardio.
Here are some cardio exercises U can try:

  1. (Light): Walking: This may seem simple, but it’s effective and U can walk every day! The general guidelines are to get 150 minutes of activity per week, so that’s only 30 minutes a day for 5 days a week!
  2. (Moderate) Skipping: This is a fun activity but can greatly help with weight loss and toning UR muscles. It increases metabolism, enabling calorie burn. This simple exercise can burn up to 1300 calories per hour. U may want to put on UR favorite music and skip through 2 of UR favorite songs to start, eventually building UR endurance.
  3. (Intense) HIIT/ High Intensity Interval Training: This type of training can be characterized by periods of high intensity training with periods of rest (i.e.: 30 seconds work, 15 seconds rest). High intensity exercises could include mat based cardio (mountain climbers, jumping jacks, burpees, high knees, etc).
Tips for exercising:
  • Over exercising can cause U to lose UR periods. This is because when U over-exercise U tend to over burn UR calories. And, if U are under eating (taking in fewer calories) U can create a large energy deficit.
  • A balanced routine between UR nutrition, workout and rest and recovery can take U a long way!
  • Limited exercise but regular exercise is important. Most people will notice a huge difference when they workout at least three-four times a week.
  • High-intensity interval training should be moderate – limited to two times a week. High Intensity Interval Training should always come before a rest day to help rest and resort UR body.
  • U can boost UR exercise plan with a thoughtful nutrition plan that aims to fuel U pre & post exercise for the best results. For instance, eat a light protein and carbohydrate snack 90 minutes before UR exercise and 90 minutes after UR exercise.
  • Not sure if UR irregular periods are stemming from overtraining? Look for other signs and symptoms of over-training such as muscle aches and pains lasting more than 2-3 days, or changes in UR mood, sleep patterns, or energy levels.

Follow these tips if U want to keep UR menstrual cycle as regular as possible and increase UR chances of getting pregnant.