TinaJuanFitness.info

Pregnancy Guidelines

Exercise Guidelines:

  1. You should have clearance from your doctor before you start exercising.
  2. If you are not used to vigorous exercise, pregnancy is not the time to start.
  3. During the second and third trimester, gradually reduce the intensity, frequency, and duration of the exercise that you are used to.
  4. Do not exercise when the temperature and humidity is high. When exercising outdoors, choose the coolest times of the day. As much as possible, choose air-conditioned facilities when exercising indoors.
  5. Walk on flat, even surfaces.
  6. Wear good quality supportive shoes when exercising.
  7. Make sure to have long (at least ten minutes) warm-ups and cool-downs.
  8. Use the Rating of Perceived Exertion rather than heart rate monitoring which is not accurate during pregnancy.
  9. Exercise at a comfortable intensity.
  10. Eat a small snack before exercise to avoid low blood sugars.
  11. Drink plenty of water before, during, and after exercise.
  12. Avoid overstretching.
  13. Avoid lying down in a supine (face up) position for longer than five minutes after the fourth month of pregnancy.
  14. Should you experience any of the following symptoms, stop exercising and consult your doctor immediately:
    1. vaginal bleeding
    2. severe fatigue
    3. joint pain
    4. irregular heart beat
    5. dizziness

EXERCISE RECOMMENDATIONS:
TYPE OF EXERCISE:
Low impact exercise like low impact aerobic classes, walking, stationary cycling, swimming, or aqua aerobics.

EXERCISE INTENSITY:
Low to moderate intensity.

EXERCISE FREQUENCY:
Three to five times a week.

EXERCISE DURATION:
Long warm-ups and cool-downs (ten minutes or longer). The exercise proper session should not be longer than 30 to 45 minutes.

Go to exercises...