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Exercise and Pregnancy: An Overview of Program Design
By Michael P. Keenan
Whether you are pregnant, or planning on being so, it is good for you to be informed as to what makes up a good program. The following is an overview for program development. Normal pregnancies can engage in exercise with almost no restrictions, without compromising fetal growth and development or complicating pregnancy or labor.
There are many benefits to exercising during pregnancy.
- Easy return to pre-pregnancy weight, strength and flexibility
- Greater energy reserve and enables women to cope more easily to everyday tasks of living
- Lower heart rate response to a given workload, improved physical work capacity necessary for carrying additional weight of pregnancy
- Helps with labor and delivery
- Facilitates circulation
- Increased strength helps support breast size, additional weight and posture changes that occur during pregnancy.
- Flexibility exercises reduce back discomfort, muscle tensions, leg cramping and assists with labor positions
- Decreased symptoms of pregnancy, including excessive weight gains, constipation, varicose veins and general body discomfort.
- Lower cesarean section rate (> 20%)
- Shorter recovery after delivery
- Lower perceived exertion during delivery
- Enhanced psychological well being
The components of a proper fitness programs are
- Posture and body alignment
- Stretching and range of motion
- Muscle strength and endurance
- Cardiovascular endurance
- Balance
- Body composition
- Relaxation
Intensity and frequency of exercise is important, as the body changes, so must the level of intensity. Exercise intensity must be mild to moderate, modified according to maternal symptoms and tolerance. Exercise should not induce shortness of breath, and holding the breath to produce a Val salva maneuver is directly contraindicated.
Exercise frequency is just as important. Daily aerobic activity is encouraged, duration of which should be in excess of 30 minutes. Resistive training should be 3 times a week, with 30 to 40 minutes of intermittent activity. Functional exercise is most encouraged, such as squats, lunges and step ups. Not only doe it help with strength, but balance as well. Upper extremity exercise can be performed in sitting, be certain to support low back to limit postural dysfunction.
Upper extremity exercises should be performed with a weight that can be lifted 12 to 15 times, with a moderate effort level. Two to three sets per exercise is sufficient. Recommended exercises are
- Seated chest press
- Seated rows
- Lateral/Forward raises (avoid military press)
- Latissimus pull downs
- Triceps extensions
- Bicep curls
- Upright rows
Lower extremity exercises consist of
- Modified squats
- Modified lunges
- Hip extension/abduction
- Calf raises
Cardiovascular exercises consists of
- Stationary recumbent bicycling
- Treadmill walking
- Elliptical training
- Low impact aerobics
- Water aerobics
Just like other modes of training, there are certain signs and symptoms that can not be ignored. If any of the following occurs with training, please consult your physician
- Any signs of bloody discharge from vagina
- Any pre-mature rupture of the membranes
- Sudden swelling of face, hands or ankles
- Persistent, severe headaches or visual disturbance
- Unexplained dizziness or faintness
- Any signs of Phlebitis (pain and swelling in the calf)
- Excessive fatigue
- Palpitations, chest pain
- Persistent contractions, pre-mature labor
- Unexplained abdominal pain
- Insufficient weight gain (< 1 kilogram/month during last 2 trimesters)
- Onset of menstrual like cramps or pelvic pressure
- Difficulty walking
- Persistent nausea or vomiting
- Numbness to any part of the body
When we take on a client who is pregnant, we take all these considerations into program design. You should carefully consider all the parameters of this plan when designing your program. Please consult your physician before beginning any exercise program.
About the Author:
Michael Keenan is the owner/director of Fitness Together in Manasquan and Lake Como New Jersey. Michael is a Certified Fitness Therapist, and can be reached at www.ftmanasquan.com.
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