Exercise and Pregnancy – Part Two

As we started with in Part One of “Exercise and Pregnancy”, there are some precautions to take when it comes to exercising.  The rule of thumb for exercising during pregnancy is: nothing new, nothing excessive!

To avoid risk of excessive heat to the fetus, cardiovascular activity should be of light to moderate intensity (50 to 60% of maximum heart rate).  Vigorous physical activity should not exceed 15 minutes for the same reason.  The goal of exercise during pregnancy should be one of maintenance, not one of competition.  Consistent, non-competitive exercise is recommended over irregular, unpredictable activities.  All jumping should be done on a surface capable of absorbing impact.  A minimum warm up of 5 minutes should be done before participating in physical activity.  A post-exercise cool down activity of walking or cycling is recommended as is stretching, although it should not be taken to the extreme range of motion due to potential damage to already loosened joints.  Gradually rise from the floor to avoid fainting.

Drink water before, during and after exercise, up to 1 cup every 15 minutes during exercise.  Sedentary pregnant women beginning exercise should start off at a very low intensity and gradually increase workloads.  While active women need to modify their routines and intensities, research indicates that training has no significant effect on labor duration or birth outcome, and poses few complications, if any, during the birthing process.

Whole body workouts, concentrating of the upper body musculature, will help prepare for carrying the child.  Interval   training and weight lifting can be continues during pregnancy but the intensity dropped to a maintenance level.   It is not recommended to start this form of training during pregnancy.  Perform exercises that don’t place direct pressure on the  abdomen, such as a leg curl rather than a lying leg curl.

Depending on your doctor’s recommendations, you may need to decrease the exercise intensity further during the third trimester.  Do not, at any time, hold your breathe when exercising.  If complications or unusual symptoms occur, stop exercising and consult you doctor.  Remember… nothing new, nothing excessive!