I tend to agree with Vangel here. It will of course depend on the fitness and health history of the individual.
I have found healthy motivated pregnant young women (20-33rs) have been able to complete all the same exercises as before pregnancy (except supine postures) at least up until the start of third trimester (give or take a fortnight).
We have performed all of the following bodyweight exercises safely three times per week for 40min right through to four - six weeks before child birth:
- lunges and walking lunges
- horizontal pull ups from lowered bar (chest height) or rings and straps
- push ups or modified push ups
- Quadruped - bird dog exercise
- Side bridges and modified side bridges
- Shoulder press and military press (free weights required)
- Transverse adbominus and pelvic floor training
Additional aerobic exercise such as, jogging, skipping and walking were included in these sessions as interval style training. That is, short work efforts with rest periods repeated through the session of varying activities
Intensity of exercise does decrease (approx 70-80% intensity of before pregnancy intensity) and volume decreases to 20-40mins of work for the exercise session.
Ob/Gyn's recommend that new mums and babies to be, do not get too hot or engage in contact sports or activites which can be detrimental to the health of the unborn baby.
We eliminated supine (lying on your back) exercises after 1st trimester as there is a risk of the uterus pressing on the vena cava which may limit blood supply and blood pressure to the baby.
- I recommend 30min of moderate to vigorous exercise per day 55-90% max HR depending on your starting fitness level
- Exercise at least 6days per week
- Include bodyweight resistance training three times per week for 30min targeting major muscle groups
- Aerobic training which may include brisk walking, jogging, cycling, swimming three times per week for 30min or combine it with bodyweight training and walk on alternate days
- Listen to your body
- Stay up to date with check ups with your GP and or Ob/Gyn
Below are two links with recommendations for exercise and pregnancy that you may find helpfulhttp://exerciseismedicine.org/pdfs/c36pregnancy.pdfhttp://www.acsm.org/docs/current-comments/exerciseduringpregnancy.pdf
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