Pre-natal Excercise Programs

There are 3 primary goals most often mentioned by pregnant women who wish to get fit/stay fit during their pregnancy:

1  Become as healthy as possible in order to have a healthy baby
2 Develop the fitness level and skills to have an event-free labor and birth
3 To have the quickest possible recovery and rapid return to
   pre-pregnancy weight/body fat and shape

The list of general safety guidelines for exercising while pregnant include:

  • Don’t work out so hard that you cant catch your breath or you feel you are burning up.
  • Don’t exercise if you have a fever.
  • If you experience bleeding or a large amount of discharge, see your care provider.
  • If you are constantly light-headed, are seeing stars, or have an ongoing headache, see care provider.
  • If you have swelling in your face and hands, see care provider.
  • If you experience regular contractions or cramps that continue when you stop exercising, drink four glasses of water, void your bladder, and relax on your side; see care provider.
  • Avoid lying on your back after the 3rd or 4th month; avoid standing still on your feet for more than 20 to 30 minutes; and do not suddenly change your position.
  • Avoid fatigue, overtraining, and binge exercise.
  • Avoid motions that produce discomfort or pain.
  • Eat often in small amounts, and include proteins (eggs, milk, nuts, seeds, fish, chicken, meat, soy, and beans and rice together).
  • Drink at least 8 cups of water a day and avoid hot, humid situations.
  • Wear good shoes, dress in layers, and make sure any equipment you use is in good condition.
  • Take a rest on your side during the day in the 2nd and 3rd trimesters.
  • Professional or competitive athletes or dancers and their fetuses should be carefully monitored by their care providers.

The 4 Components of Fitness that have the greatest impact on helping you woman achieve your goals are:

  • Strength
  • Aerobic Endurance
  • Anaerobic Endurance
  • Flexibility

Strength, Anaerobic Endurance and Flexibility Exercise Prescription for pregnant women require knowledge, skills and abilities beyond the scope of this article; however, As a cautious, knowledgeable and experienced IFPA Certified Personal Fitness Trainer Phil has the skill to prepare your exercise prescription for an active pregnancy (1st & 2nd trimester) who has doctors clearance to exercise. A sample exercise program might be:

Frequency: 3-7 days/week
Intensity: RPE 10-13
Time: 30-60 minutes
Type: Walking, stationary cycling, recreational swimming, water aerobics, prenatal aerobic/exercise class, low-impact/low intensity aerobics, beginning levels of modern dance, belly dancing, ballroom dancing, prenatal yoga, Tai Chi, and badminton (friendly, non-competitive game).

Stay Active! Call Phil today at 610-574-3587.