PREGNANCY
GENERAL INFORMATION
Continuing research shows that pregnant women can benefit from safe exercise if they follow certain
guidelines. A doctor's checkup and authorization is required and can help determine what exercise
program is right for both the mother as well as the baby. Safety is of paramount importance.
The participant should always maintain control of the body. Movements should be made slowly.
Throughout your entire pregnancy maintain a neutral spine position. Exercising during pregnancy will
make the workload harder. The participant should not try to maintain the same performance as before. As
the pregnancy advances, it will become increasingly difficult to maintain the same workload. Allow the
workload to decrease in intensity and duration. The participant should listen to their body and be aware.
During pregnancy, the center of gravity, body alignment and balance decreases, joints loosen and may
become unstable. Keep moves limited to low impact, basic moves avoiding fast directional changes.
Weights and rubber tubing are not recommended for the pregnant class participant.
AEROBIC TRAINING
Warm up duration should last for 10 to 15 minutes while maintaining good posture, body alignment and a
neutral spine position. Heart rate checks should start at 5-minute intervals for the beginner to 10-minute
intervals for the more experienced exerciser. Intensity should be limited to 60% of the maximum heart rate
for beginners and to 75% for the experienced exerciser. Range of motion should be kept to shorter rather
than full range movements followed by static stretches. Pay particular attention to areas such as the
shoulders, neck, calves, and hip flexors. Emphasize relaxation more than extension and flexibility for the
lower back.
Overhead arm stretches assist in breathing and allow the entry of more oxygen into the lungs opening up
the thoracic cavity. Be careful not to over stretch. Concentrate on slow, sustained stretching. Avoid
Adductor stretches as these place undue stress on the pelvic bone area. Target heart rates and ratings of
perceived exertion are reached more quickly than non-pregnant women. This is not the time to challenge
the cardiovascular system. Challenge the system before pregnancy to get into shape for the pregnancy.
WEIGHT TRAINING....................................................................................................................................................
Abdominal work after the first trimester remains controversial and is not recommended. Train the muscles
before pregnancy to help with the pushing stage of labor. The elastic memory of strong abdominal
muscles will help speed up your return to the pre-pregnant condition. Upper back exercises will counter
the stooping effect of heavier breasts. It is important to remember that during pregnancy is not the time to
get into shape. The goal should be to simply stay in shape. Before the pregnancy is when conditioning and
strength training should be accomplished. It like training for an event, you wouldn't wait until the race to
begin training.