If you read Part 1 of this blog series, you’ll already have information about the requirements for exercising while pregnant, some of the known benefits of exercise for yourself and your unborn child, and some examples of exercises that may or may not be appropriate for you during pregnancy depending on your own comfort level and doctor’s approval. Throughout pregnancy the ACOG recommends 150 minutes of moderate intensity aerobic activity throughout the week for healthy pregnant women. In this article, you will get a good understanding of what a general exercise program looks like.

Further, in Part 3 you’ll learn about exercise in the first trimester and how this program may be modified. In Part 4 I’ll break down exercise in the second trimester, and in Part 5 I will explain exercise specifics in the third trimester. All programs and articles demonstrate physiological and psychological considerations during each trimester of pregnancy.

Each trimester has specific intensity level ranges, recommended movement modifications to adapt to your developing baby and body, and movements we want to encourage throughout this time. All of this information is collected from various scientific sources and according to the Girls Gone Strong Prenatal Coaching Program Manual which is my basis of pre and post natal education.

Before exercising when you first find out you're pregnant, I recommend first speaking with your General Practitioner or OB-GYN to get clearance to exercise and once cleared, take their suggestions if they have any specific modifications for you. If they have cleared you to exercise, we will create an exercise plan together. Something that is do-able hand helps you accomplish your goals based on your current level of fitness and schedule. We will plan to modify exercise specific to each trimester.

Now isn’t the time to take on challenging yourself to a marathon for the first time or meeting a new personal record for weight lifted. Let’s take the appropriate science based steps forward so you can feel great during your pregnancy journey.

Throughout all stages of pregnancy, activities that should be avoided are(1):

• Contact sports (hockey, boxing, soccer, rugby, football, basketball)

• Activities with a high risk of falling (downhill or water skiing, surfing, off road cycling, gymnastics, horseback riding)

• Scuba diving

• Activities done in high temperatures (hot yoga, hot pilates, outdoor workouts in high temperatures) 

• Lifting loads 20kg/44lbs more than 10 times per day

Throughout all stages of pregnancy activities that can be done or started slowly(1):

• Low-impact aerobic activities (walking, dancing, swimming, stationary cycling, low-impact aerobic classes)

• Modified yoga and Pilates

• Running and jogging*

• Strength training*

*You must be cleared by an OB-GYN or General Practitioner to take part in these exercises, then continually be monitored by a member of your medical professional team.

IF experiencing ANY of these symptoms during or after exercise while pregnant or after giving birth, we must stop exercise and call a member of your healthcare team (1).

• Vaginal bleeding

• Regular painful contractions

• Amniotic fluid leakage

• Shortness of breath

• Dizziness

• Headache

• Chest pain

• Muscle weakness affecting balance

• Calf pain or swelling

How do I know what level I should be training at when I’m pregnant?

For strength training exercise, you are considered beginner if you have just begun training (less than two months), have been training consistently for one to two times per week at low intensity, or have minimal training skill. For you, we’d optimally start a full-body training program two to three times per week with at least one day of rest between sessions. It also depends on how you recover between sessions, so this is just where we begin an we can modify.

You are considered intermediate if you have been training consistently for two to six months two to three times a week. We would continue working out at this level at either a full-body two or three times a week or upper-lower body split routine three to four times a week.

You are considered advanced if you have been training consistently for a year or more working out at least three times per week, have experienced high training stress, understand their need for adequate recovery, and have a high level of movement skills.

General exercise program example:

Warm Up (2-4 days) (2)

1. Self Myofascial Release/Foam Rolling (optional)

2. Diaphragmatic and core-pelvic floor connection breath

3. Cardiovascular warm-up (optional)

4. Dynamic Flexibility 

5. Movement through full ranges of motion for body parts or muscle groups that will be targeted within that workout

Strength Training (2-4 days) (3)

1. 4-8 exercises depending on full-body or split routine and time

2. Functional exercise selection focusing on pushing, pulling, squatting, hip hinging, lunging, loaded carries, anti-rotation, anti-extension, anti-lateral flexion, hip flexion with neutral spine, spinal extension, spinal flexion, and rotation

3. Bilateral and Unilateral components

4. Compound and Isolation exercises

5. 8-10 or 12-15 reps for 1-3 sets to moderate fatigue. You should always feel you can lift one or two more at the end of each set.

Cardiovascular Training (1-5 days)

1. ACSM recommends 3-5 days of moderate intensity lasting 15-30 minutes per week

2. Moderate intensity is somewhat hard. I can still carry out a conversation without gasping.

3. Rate of Perceived Exertion or RPE on a scale of 1-10 should be 7-8 with 1=sitting on the couch watching Netflix and 10=running from a bear.

4. High intensity training (HIT), performing multiple repetitions of select exercises with adequate rest and RPE at 7-8 is ok, however performing high intensity interval training with RPE at 9-10 is not ok. Bonus, when performing HIT, during recovery get into labor position and practice pelvic floor and diaphragmatic connection breathing, except in 3rd trimester, relax pelvic floor.

5. Choose cardio you enjoy! This can be dancing, swimming, walking, hiking, stationary biking. Music, podcasts, calling a friend or family member, and a workout buddy all help!

Rest and Recovery (daily)

1. Time where you are not working out is just as important as the workout itself

2. Rest during intense workout 60 seconds - 2 minutes between sets, for moderate intense workout 30-60 seconds, for low intensity workout may not need 30 seconds

3. Self myofascial release/foam rolling is a great way to cool down

4. If feeling wiped out or excessively sore between sessions, we might need to decrease the strength and increase the recovery. For example, do a long warm up or cardio instead of strength training.

5. Practice self care. Remember to keep bath temperature warm, it shouldn’t be too hot! 

6. Manage stress

7. Sleep 
   

   Cited Sources:
   

1. ACOG Committee Opinion No. 650: Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstet Gynecol. 2015 Dec;126(6)e135-142 

2. The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.203

3. The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.216-220

For questions or to set up your first session contact Brie.

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