Surprisingly, many ladies are fearful of exercising during pregnancy. Gone are
the days when we were told to rest in bed as if we had an illness.
Comprehensive studies and recent research show that women and foetus can
benefit from exercise throughout pregnancy. Common sense and some basic
knowledge are important before starting or continuing a fitness programme.
Before embarking always consult your GP first to check that your pregnancy
does not need medical supervision. Beginning a vigorous exercise routine is not
wise at this stage. However, maintaining your present fitness levels or beginning
a gentle exercise regime can be a smart move. The ideal exercise program for
you depends upon your entry fitness level during conception. The progression of
this fitness routine needs continual observation and modification.
What Exercise can I do?
Swimming, walking, jogging, Pilates, pre-natal yoga, weight training and aerobic
classes (some classes will need modifying). The type of exercise you choose to
do will also depend upon your stage of pregnancy. Sports to avoid are those
which put you or the foetus at risk like rock climbing, horse riding, skiing,
gymnastics and cycling in the later stages of pregnancy. Due to lack of
conclusive research women are advised throughout pregnancy and particularly in
the first trimester to avoid an excessive elevated body temperature.
For Beginners
Most guidelines advocate a maximal heart rate of 60-70% for women who are
sedentary prior to pregnancy. Ideally you will start with around approximately 15
minutes of three times a week increasing to a 30 minute session four times a
week or daily. The “talk test”, which is a visual rating of perceived exertion, is a
popular and efficient way of assessing your exercise intensity. Being able to
maintain a conversation whilst exercising indicates you are at a comfortable
intensity. Increased activity is the goal not peak performance or competition
status during pregnancy.
Maintaining Fitness
Ladies who are already fit and used to regular or very high intensity workouts can
continue whilst exercising caution and by being sensible. Be aware of the
changes within your body and respond immediately to any warning signs. A
maximal heart rate of 60-90% is advocated. You will experience a loss of fitness
levels, mobility and overall energy as the pregnancy progresses. Pelvic girdles
and supports are advisable to assist in supporting the joints which are more
susceptible to injury.
The ladies that we work with, that do not have any complications with their
pregnancy, participate in a fitness programme combining some aerobic activity and light dumbell work.
the days when we were told to rest in bed as if we had an illness.
Comprehensive studies and recent research show that women and foetus can
benefit from exercise throughout pregnancy. Common sense and some basic
knowledge are important before starting or continuing a fitness programme.
Before embarking always consult your GP first to check that your pregnancy
does not need medical supervision. Beginning a vigorous exercise routine is not
wise at this stage. However, maintaining your present fitness levels or beginning
a gentle exercise regime can be a smart move. The ideal exercise program for
you depends upon your entry fitness level during conception. The progression of
this fitness routine needs continual observation and modification.
What Exercise can I do?
Swimming, walking, jogging, Pilates, pre-natal yoga, weight training and aerobic
classes (some classes will need modifying). The type of exercise you choose to
do will also depend upon your stage of pregnancy. Sports to avoid are those
which put you or the foetus at risk like rock climbing, horse riding, skiing,
gymnastics and cycling in the later stages of pregnancy. Due to lack of
conclusive research women are advised throughout pregnancy and particularly in
the first trimester to avoid an excessive elevated body temperature.
For Beginners
Most guidelines advocate a maximal heart rate of 60-70% for women who are
sedentary prior to pregnancy. Ideally you will start with around approximately 15
minutes of three times a week increasing to a 30 minute session four times a
week or daily. The “talk test”, which is a visual rating of perceived exertion, is a
popular and efficient way of assessing your exercise intensity. Being able to
maintain a conversation whilst exercising indicates you are at a comfortable
intensity. Increased activity is the goal not peak performance or competition
status during pregnancy.
Maintaining Fitness
Ladies who are already fit and used to regular or very high intensity workouts can
continue whilst exercising caution and by being sensible. Be aware of the
changes within your body and respond immediately to any warning signs. A
maximal heart rate of 60-90% is advocated. You will experience a loss of fitness
levels, mobility and overall energy as the pregnancy progresses. Pelvic girdles
and supports are advisable to assist in supporting the joints which are more
susceptible to injury.
The ladies that we work with, that do not have any complications with their
pregnancy, participate in a fitness programme combining some aerobic activity and light dumbell work.
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