Exercise has many benefits for the pregnant mother and fetus, however, most women are a little nervous to workout while pregnant. I am just going to list some basic guidelines to follow that are safe and effective. Of course you should consult your physician before beginning any exercise program. I would also recommend going over these guidelines with your physician before you began and make sure you cleared to workout. Low impact cardio machines: walking on treadmill, stationary bike, recumbent bike, elliptical trainer and cross-trainer (avoid bouncing and jarring motion)
3 - 5 days of cardio for beginning clients
5 - 7 days of cardio for active clients
Keep heart rate between 50 and 65% of Heart Rate Max (220 - Age)
Cardio and Exercise Intensity should range from moderate to somewhat hard
20 - 30 minutes of exercise per day (cardio and/or weights), Beginning clients start with 5 minutes and work you way up to 20 - 30 minutes
2 - 3 days a week of Resistance Training 12 - 15 reps
Avoid exercises and Stomach and Back after 1st trimester
Do Not foam roll inside of the lower legs, this could induce premature contractions
Do Not foam roll varicose veins or where there is swelling
Perform flexibility exercises in seated or standing positions
Increase of 300 calories per day during the second and third trimester (metabolic rate increases by approximately 25%)
Increase protein intake around 71 grams per day
Carbohydrates around 175 grams per day (45 - 65% of Total Calorie Intake)
Fat intake is 20 - 35 % of Total Calorie Intake
Approximately 28 grams of fiber per day
Approximately 27 mg of Iron per day
1000 - 1500mg of Calcium per day
600mcg of Folic Acid (folate) per day
At least 3 Liters of water of 13 cups of water per day
Ryan Kollock is a certified personal trainer, performance enhancement specialist, wellness coach and Reiki Master. You find out more information at www.LagunaBeachFitness.com and www.NaturalUniversalWellness.com
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