Prenatal exercise programming
Creating an exercise programme pre natal will take certain routes, depndant on which trimester your in, as well your energy and comfort levels.
Pre natal exercise programming.
In order to reap the benefits of pre natal exercise programming, but still remain safe, certain boundaries have to be respected.
Recommendations for pre natal exercise programming are fairly specific, but still allow a pregnant woman a wide range of options in choosing what to do for her workouts.
Useful guidelines to consider.
The general guidelines for pre natal exercise programming include:
- 10 to 15 minute warm-up this is important in order to prevent injuries and avoid adverse affects on the foetal heart rate
- The actual workout should last 15 to 30 minutes with rest and fluid breaks as necessary
- 10 to 15 minute cool-down
- Regular exercise (three times a week) is preferable to intermittent exercise
- Adequate fluid and breast support is advised
- Exercises involving rhythmical contraction of large muscle groups are preferred. Good examples include walking, swimming, stationary cycling or low impact aerobics
- Heart rate/exertion level should be monitored it is usually recommended to keep the heart rate below 140 beats per minute, although this varies with age.
- Stay adequately hydrated and avoid excessive heat dehydration and hyperthermia are two of the biggest dangers for the foetus.
In summary.
There are also various exercises that are contraindicated, and should thus be avoided. These include various exercise performed on the back, and those that involve fast movements or the risk of falls.
