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Exercise During Pregnancy
Here are a few guidelines for exercise during pregnancy:
- Strenuous exercise should be limited to no more than 4 times per week for no longer than 15-20 minutes each session.
- Maternal heart rate should not exceed 140 bpm.
- Maternal core temperature should not exceed 380C.
- If swimming ensure the water temperature is not above 28-300C.
- Avoid sudden exercise movements.
- Do not lie flat on your back.
- Avoid holding your breath as it slows the blood return to your heart.
- Include warm-ups and cool-downs keeping legs moving to assist blood return to your heart.
- As your pregnancy progresses reduce the intensity of exercise by 25-30%.
- Advise your doctor before beginning a new exercise program and let your instructor know that you are pregnant.
- Report any pain, bleeding, faintness or if you feel unwell.
Exercise Classes
Bodyworks, the Pilates Studio
Opened in 2003, this studio offers state-of-the-art equipment and internationally trained and certified teachers. You will be individually supervised in a program that is customized to suit your needs and paced to your ability. Pilates aims to strengthen your core muscles – abdominals, glutes and lower back – and improves flexibility, agility and posture. Pilates (like yoga) can relieve the discomfort that often comes with pregnancy.
Dharmawangsa Square,
The City Walk, 2nd floor, No. 48, Jl. Dharmawangsa VI, Kebayoran Baru, Jakarta 12160
Tel: 021 7280 1386
Rockstar Gym (Formerly I Like Gym)
Offer prenatal yoga classes.
Miniapolis Area, Plaza Indonesia Fl. 3# E43, MH. Thamrin Kav. 28-30, Jakarta 10350
Tel: 021 2992 3588
Fax: 021 2992 3587
Email: info@ilikegym.com
Jakarta International Community Center (JICC)
Located in the Dalam area of Kemang this center offers numerous exercise classes. You need to call or visit the center for their current offerings. Once nice thing about JICC is that if you have a small group of friends (4 or 5) women interested in starting a particular class, they will find a teacher and organize it for you to fit your schedule.
Jl. Kemang Dalam X, No.E-6A, Jakarta Selatan 12730 (new address December 2009)
Tel: 021 719 2216/7179 2813
Fax: 021 719 2216
Email: jicc@cbn.net.id/jicc_online@yahoo.com
www.jicconline.com
Rumah Yoga
Offers prenatal and baby yoga in a state-of-the-art yoga studio. No experience is necessary to share yoga and its benefits with a baby. Parents, siblings, nannies and extended family members are welcome to join. Call for a current schedule and to arrange a booking as spaces are limited to only 8 per class.
Jl. Lamandau No. 19, Kebayoran Baru, Jakarta Selatan
Tel: 021 739 3266 or 021 739 3267
www.rumahyoga.com
Yoga @ 42°
Offers prenatal “Sun Yoga” to keep you limber, tone your muscles and improve balance and circulation with little impact on your joints. This special yoga was designed with the help of a midwife and gynaecologist and is a fairly new practice. Also offers a mom and child yoga, but it helps if you are the one to put the group together to make sure that they have enough participants. Also offers yoga for kids, ages 4 through 9, where basic poses are learned in a playful environment. You can buy individual or a series of classes for a discounted rate.
Jl Kemang Selatan Raya No.2, Kemang, Jakarta Selatan
Tel: 021 719 7379 / 9276 5900
See also the list of Health Clubs and Running and Walking Clubs in the Just Arrived chapter.
After a hard workout you might then want to treat yourself to a spa or beauty treatment!
Pampering
BB&C
Offers a huge range of treatments, including postnatal treatments bundled into package deal over 6 weeks that targets stretchmarks and thickened waist lines. Very clean and busy salon with friendly and professional staff.
Jl. Barito II, No.7, Kebayoran Baru, Jakarta Selatan
Tel: 021 7279 3846 or 021 7279 3847
• 09:30-17:00 Mon-Sat
• All major cards accepted
Bimasena Spa
Doesn’t offer anything specifically targeted for expecting or new moms, but does offer reflexology treatments and offers the full range of spa treatments. This top-of-the-line spa is expensive, but you get treated like a queen in beautiful and relaxing surroundings.
Dharmawangsa Hotel
Jl. Brawijaya Raya No. 26, Kebayoran Baru, Jakarta Selatan
Tel: 021 725 8668
• 09:00-22:00 Daily
• All major cards accepted
House of Mom ‘n Jo - NEW LISTING Jan 2012
Offers pre-and post –natal massage and spa treatments in a very modern and relaxing setting.
Also offers yoga for babies and Mums.
Darmawangsa IV no 8
Tel: 021-72780760
www.momnjo.com
Jamu
The staff at Jamu recommend a Javanese Selendang Body Bind after childbirth; a 1-hour treatment costing Rp.240,000. It is believed to help slim and restore the figure. It begins with a massage to improve circulation and then special cream (lulur) is rubbed over your belly and lower back, and once dry your mid section is wrapped with a cotton cloth. You can go in as early as 2 weeks after delivery. They also offer other spa services at reasonable prices. The spa is clean and quaint with a Balinese rustic Indonesian decor, and it’s open on Sundays!
Jl. Cipete VIII/94B, Cipete, Jakarta Selatan
Tel: 021 765 9691
www.jamutraditionalspa.com/
• 09:00-19:00 Mon-Sat
• 10:00-17:00 Sun
• All major cards accepted
LifeSpa
LifeSpa has 11 locations around Jakarta, and is designed as a one-stop gym and spa center. As well as other usual spa services, LifeSpa offers reflexology (after 5 months for pregnant women) and recommends their body wraps as a post-natal treatment. You can join as a member for a year, or you can pay a walk-in rate to use the gym, and if you are having a spa treatment that same day, you can use the gym for Rp.50,000.
Kristal Hotel, Jl. Terogong Raya, Cilandak Barat
Tel: 021 750 7050
www.lifespafitness.com
• 06:00-21:00 (daly)
• All major cards accepted
• Other branches listed on website
Mil & Mat
This is a popular place for expat women to meet for a manicure, pedicure and creambath while having a chat. If you are pregnant, ask for a massage from Yati, who is very good with using the right pressure and will offer you many pillows to support your legs, head and stomach as you lie on your side. A good place for the whole family, Mil & Mat offers the full range of hair and spa services with massage, waxing and facials done in a private room.
Jl. Kemang Raya, No. 33 Level 3, Kemang, Jakarta
Tel: 021 719 8030 or 719 1188
• 09:00-18:00 Mon-Sat
• All major cards accepted
Feliz Boutique Salon & Day Spa
Offers hand and foot reflexology as well as traditional massage. The salon owner, Felicia, speaks fluent English and Indonesian.
Green Door
Very nice hair salon nestled in the Hadiprana shopping complex. Offers manicures, pedicures and cream baths as well.
Mitra Hadiprana , Level 2, Jl. Kemang Raya No. 28-30 Kemang
Tel: 021 719 4709/10
• 09:00-19:00 Mon-Sat
• 09:00-17:00 Sun
• All major cards accepted
Talents
Funky, trendy hair salon that does great hair as well as cream baths, fabulous manicures, pedicures and foot massages.
Jl. Kemang Raya , No.18A
Tel: 021 719 4807
• 09:00-19:00 Weekdays
• 09:00-16:00 Sat
• All major cards accepted
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