How to Start Exercising During Pregnancy

spin class, spinning, exercise, fitness, womenAs 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

light weights, weight-lifting, exercise, fitnessPower 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 and Healthy Pregnancy by Dr. Kristina Pinto and Rachel Kramer, MD

 

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!

Please consult your doctor before embarking on an exercise program during pregnancy.

Can I Exercise During Pregnancy Even If I’ve Never Worked Out?

women on treadmills, women exercising, treadmills, exerciseIf you’re new to fitness activities, congratulations on making the move to build fitness into your daily routine as you head into this 40-week fun house, where the mirrors sometimes seem distorted and it can be hard to find your bearings with fitness.

When it comes to advice for those new to fitness, the Department of Health and Human Services offers a great maxim: “Start Low and Go Slow.”

Anyone who is training—whether new to exercise or a competitive veteran—must balance activity with recovery periods. It’s tempting to overdo a workout when you’ve made a new commitment to fitness, but more is not always better, and it’s key to realize that your body actually strengthens from rest between workouts.

Here are some guidelines for getting started:

  • Build your program from a conservative base, such as walking on a flat treadmill before increasing the incline or walking hills.
  • Your program should be based on your BMI (see earlier in this chapter) and individual fitness history. Talk to your doctor and consider working with a trainer who will personalize your workouts and keep you motivatedand accountable.
  • Read Fit & Healthy Pregnancy to educate yourself on prenatal fitness so you can perceive your body’s cues regarding when to stop and when to persist witha workout.
  • Diversify your workouts to include cardio sessions, flexibility, and strength training. The variety will keep you motivated and build whole-body fitness.

water bottles, water, hydration

  • Trade sodas and juices for water (flavored water and coconut water are good alternatives), and c
    arry a water bottle with you throughout the day.
  • Seek medical attention if you develop warning signs of dehydration (headache, dizziness, nausea, blurred vision, cramping).

Check back for another article on How to Start Exercising During Pregnancy

Fit and Healthy Pregnancy by Dr. Kristina Pinto and Rachel Kramer, MDFit & 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!

Please consult your doctor before embarking on an exercise program during pregnancy.