As a general guideline for beginning a new fitness practice, you want to keep your exertion below your maximum heart rate. Strive to top out your workout exertion at 60 to 70 percent of your nonpregnant max as well as consulting Borg’s scale of Rate of Perceived Exertion. Keep your exercise plan light to moderate at first, measured by time, not distance. Gradually build your base of cardio exercise, such as walking, spinning, swimming, and prenatal aerobics, as well as light core and weight training to build muscle strength. A great starting point if you are totally new to regular exercise entails a few weeks of the following program before adding 5 minutes per session every three days or adding another workout day to the routine:
- 20 minutes of cardio at a conversational level, 3 to 4 days per week
- Low-weight strength training 1 to 2 days per week
- Flexibility exercises 2 to 3 days per week
Power walking, an elliptical machine, and an upright stationary bike are wonderful ways to begin a fitness program, and on this site, we’ll introduce some exercises that are ideal for starting a strength and flexibility routine. Not only should you ease into a program but you also need to consider various factors that can play a role in how your body adjusts to exercise. You’re striving for balance, not overexerting yourself in any one area of your life. Give as much attention to sleep time as to work time, and make sure you achieve balance in nutrition and hydration as well. Take a look at this article Can I Exercise During Pregnancy Even If I’ve Never Worked Out?
Fit & Healthy Pregnancy is a friendly, comprehensive guide to exercising during pregnancy from athlete-moms Kristina Pinto and Rachel Kramer, MD. Find Fit and Healthy Pregnancy in your local bookstore or online and learn safe ways to exercise for two!
- Amazon – Fit & Healthy Pregnancy
- Barnes & Noble – Fit & Healthy Pregnancy
- Your local independent bookseller – Fit & Healthy Pregnancy
- Chapters/Indigo – Fit & Healthy Pregnancy
Please consult your doctor before embarking on an exercise program during pregnancy.