Pregnancy Fitness

When considering exercise during pregnancy, consider your level of activity before you were pregnant. Give consideration to the intensity and length of your exercise sessions to carefully manage both the benefits and the risks.

Below are the guidelines for pregnant women from the American College of Gynecologists and ACSM (American College of Sports Medicine):

• During pregnancy, women can continue to exercise and derive health benefits even from mild to moderate exercise routines. Exercising regularly (at least 3 times per week) and consistently is the best.

• Women should avoid doing any exercises that involve lying on their back after the first trimester. This position slows your heart rate.

• While pregnant, you will have less oxygen available for aerobic exercise and might become quickly winded. Modify the intensity of your pre-pregnancy workout. Pregnant women should stop exercising when fatigued and don’t exercise to exhaustion. Weight bearing exercises may under some circumstances be continued at intensities similar to those prior to pregnancy throughout pregnancy, ask your doctor. Non-weight bearing exercises, such as swimming, that minimize the risk of injury will help you stay active throughout your pregnancy.

• Changes in your shape might make it difficult to continue exercises that require a lot of balance, especially in the third trimester. Any type of exercise with the potential for even mild abdominal trauma should be avoided. Kickboxing is not a good choice!

• Pregnancy alone requires an additional 300 calories per day, so if you are exercising, make sure you are eating enough.

• To avoid overheating ensure adequate hydration, appropriate clothing and optimal surroundings during exercise. If it is hot outside, stay in the gym.

• After delivering, wait four to six weeks and then gradually begin exercising again. Be sure to listen to your body.


Information provided by : Vertex Fitness Personal Training Studio