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Everyone knows that a healthy body during pregnancy is a must, but is it actually safe to do cardio during pregnancy? The simple answer is yes and no. Exercise routines that may have been comfortable prior to pregnancy may not be quite as easy anymore. Joints loosen, swell and the added weight is just icing on the cake.

Think Low Impact! - This is always the safest method of cardio during pregnancy, but will still provide your body with the activity that it needs. Research has shown that women who have continued to be active during their pregnancies are more comfortable, birth is easier and recovery time is less lengthy.

Running can be tough on joints these days, but walking is a great low impact cardio activity for pregnant women. It can be done easily throughout the day and location isn't really an issue. Think a walk in the park, around the block or simply head to the mall and kill two birds with one stone. My only recommendation is to be sure you have a nice comfortable pair of walking shoes...flip flops have not been friendly to me on my walks!

Other Options - For those of you who may not find walking all that amusing, you may consider other alternatives such as swimming or water aerobics. In water your body is lighter and easier to move and lets not forget that the feel of the water isn't half bad. Remember to stay out of the hot tub as temperatures are not safe for your growing baby.

Fitness experts recomment a 20-30 minute cardio workout to provide the fullest benefits to your workout. Just keep in mind that a little exercise is always better than no exercise at all. Consistency is key - one exercise per month is definitely not going to be noticed. Short, daily workouts will provide the results you desire - which should be a healthier body and an easier pregnancy.

**Always consult your physician prior to starting a new exercise routine**

Specialized Women’s Deflect Hybrid Jacket Pro Review - By Karen Cooper

• Lightweight polyester in a stretch woven construction for form fit comfort
• Wind and water resistant material for protection from the elements
• Zip-off sleeves and shoulder yoke converts jacket into a vest
• Single back zippered pocket securely packs essentials
• Silicone gripper on back of waist to hold the jacket in position
• Velcro closure at the wrist for custom fit
• Reflective trim on the back for visibility
• MSRP: $120
• Color tested: Dark Blue
• Size tested: medium

 
The Specialized Deflect Hybrid jacket is fully water and wind resistant and has been redesigned with removable sleeves, making it lean and versatile. The thing I like best about this jacket is the sleeves are all in one piece with a zipper and snap closure that makes it easy on/off and you can roll it up and stash it in the back pocket and not worry about it any more, also preventing getting your sleeves mixed up, or worse… losing one. The other part of the brilliant design is the lightweight stretchy fabric and form fit making it easy to move around without a bulky look; a plus for gals in multiple winter layers. It also has a nice length – just past the waist with the back being slightly longer to cover your tush from the elements and a silicon gripper along the back waist holds the jacket in position.

Here's what the league's best ballers will be sporting in Phoenix on February 15.

HIGH-TECH PROTECTION
Together, the jersey and shorts are 31% lighter than the typical NBA uniform. Before, layers of twill were sewn together, bogging down the garment. Now added elements, like conference names and player numbers, are bonded on with a heated glue. From a comfort standpoint, the jerseys are tighter fitting and the seams are heat welded, not sewn. That means better mobility and less abrasion for players inside the uniforms.

GRIPPER WAIST BAND
League rules state that jerseys must stay tucked in at all times. The gripper elastic waistband keeps the jersey in place, giving players one less thing to worry about "in the heat of battle."

BETTER VENTILATION
Through athlete testing, Adidas conducted sport-specific studies on the body's "heat zones" areas where players tend to sweat more. Strategically placed holes over these key areas help the guys stay drier longer. The Adidas bodymapping technology works in conjunction with its TECHFIT compression garments, which are worn underneath the uniforms to aid in improved performance, fast recovery, and less fatigue.

PHOENIX-INSPIRED DESIGN
The influence of this year's host city in the design is undeniable. The horizontal lines resemble Arizona's rock formations, while the progression of color (desert red for the West, sunset blue for the East) is emblematic of the legendary bird rising from the flames.

The 2009 NBA All-Star jerseys are available online at NBAStore.com beginning Jan. 22. NBA All-Star Authentic Player Jerseys and Customized Jerseys: $200; NBA All-Star Swingman Jersey: $80; NBA All-Star Replica Jersey: $50.

Burn three times as many calories with the single best piece of equipment

by Jon Hinds

Old-time boxers knew what they were doing. According to the Compendium of Physical Studies, jumping rope for 10 minutes can burn as many calories as jogging at an eight-minute-per-mile pace. No wonder many fitness experts call the jump rope the best all-around piece of exercise equipment you can own. Here are five reasons to learn the ropes:

1.) Cost. Unlike a treadmill, elliptical, or other high-tech cardio machine, jump ropes sell for about $15, and a good one should last for years — if not decades.

2.) Portability. You can take it anywhere and use it indoors or out.

3.) Strength gain. Jumping builds bone-mineral density and improves total-body power. Athletes have used it to improve their vertical jump height.

4.) Improved coordination. The jump rope forces you to keep a rhythmic pace and use proper form, otherwise you trip.

5.) Fat loss. Jumping rope involves nearly every muscle. Some people report that it's the only cardio they need to lose fat.

THE WORKOUT
This beginner's routine will jump-start your conditioning

Jump for 30 reps swinging the rope forward. If you trip up, it's OK, just continue until you hit 30. Rest 30 seconds, and then do another 30 reps, swinging the rope backward. (Hint: it's harder.) Rest again. That's one set. Perform four to eight sets depending on your endurance. If you have never jumped rope before or haven't for a while, imitate a jump-rope workout for a few days—pretend you're using a rope and rotate your wrists in time with your jumps. It may feel silly, but you'll learn timing and condition your body to use the rope.

Ironman Triathlon Holy Grail for Endurance Athletes

The Ironman Triathlon is the most challenging of all triathlons. Triathlons come in different lengths. Sprint triathlons are on the one end of the spectrum (short) and the Ironman is on the other end (long). How much swimming you do in the triathlon depends on which one:

* Sprint or Olympic – triathletes swim ½ mile

* International – triathletes swim .93 miles

* Long – triathletes swim 1.2 miles

* Ironman or Ultra – triathletes swim 2.4 mile

Triathletes used to swim last in an Ironman but due to safety reasons, it is now the first event. The idea here is that you’d be better off passing out from exhaustion on asphalt than you would be out in the big blue ocean.

Open-Water Swimming Different than Pool

Swimmers find the open-water in a Triathlon very different from being in a pool. It’s as different as riding a bike in a gym is from cycling out on a wooded trail. Or, take your own experience with the treadmill. Running inside is different from running outside.

While most of us have played in the surf at beach, we may not have tried to competitively swim in a straight line to a distance, compensating for the current and watching out for other swimmers. Most triathlons won’t have shores where swimmers can just dive in. You’ll need to run in to the point where you can swim. Some swimmers find their experience overwhelming to the point where they lose their focus and become disoriented.

Training in your pool is a vital part of training for your Ironman. Just don’t leave your training there. Make sure you get some open-water time as well.

Ironman training needs to focus on more than endurance training

Ironman training focuses on more than just endurance training. When you’re triathlon training for an ultra length event such as the Ironman you’re no longer in a training program, as much as your training program has become your life, 24 hours a day and 7 days a week!

Your training goals depend on your race goals. If you are an experienced triathlete, then your goals probably revolve around improving your time. If you’re new to triathlons in general, you probably want to focus on finishing.

Training for Ironman requires long-term commitment

Make sure that you don’t short change your training by limiting your activities to only swimming, cycling, and running. You must incorporate stretching and cool down exercises to help minimize injuries while you train. You should also make weight-training an important part of your training as well as consider some form of cross-training to help balance out your muscles.

When you’re training for an Ironman, your training program must incorporate training in a fatigued state to get your body used to those types of demands. Training for a marathon is one thing. Consider what running a marathon will feel like when you’re already tired from your swim and bike events.

Another important aspect of training for your Ironman is to understand and apply endurance nutrition. You must now see yourself as an elite athlete; you cannot remain ignorant about nutrition and not expect it to impact your performance.

Want to read more? Visit the Triathlon-Guide.

 Triathlon Guide for the Triathlete. To read more triathlon articles, visit Triathlon Guide
also Ironman Hawaii
and Sports Nutrition for the Ironman