PREGNANCY EXERCISE- Beginner/Intermediate/Advanced-which are you?

Today I want to touch on the subject of what is recommended with regards to exercise for pregnant women of different fitness levels. This is a subject that is not often addressed and recommendations have recently changed. I hope this clears up any questions.

A beginner is a women who has never exercised or who has never maintained a regular exercise program for 3 months continuously. These women used to be told to not start any exercise during their pregnancy. We now know this is not the case. Beginner exercises are able to start a walking and stretching program during their first trimester of pregnancy. They are able to begin a weight training program and perform cardio workouts during their 2 and 3 trimesters.

An intermediate pregnant exercises is a women who exercises 2-4 times a week on a regular basis and has done so for over 3 months. These women can continue on with their regular exercise program. This may include jogging, weights, yoga, cardio and stretching.

An advanced pregnant exerciser is a women who exercises 5x or more a week on a regular basis and has done so for over 3 months. These women can carry on with their regular program as long is they do not have a performance based goal. This is not the time to train for a marathon. They will have to gradually scale back and focus on muscular endurance rather than strength gains.

For all levels of pregnant exercises during the first trimester women should be aware to keep their core body temperature low as this is when the neural tube of your fetus is forming. All pregnant exerciser need to check with their doctors before exercising to make sure they do not have any contraindications to exercise. Although not absolute you can monitor your working heart rate to get an indication of your core body temperature- stay between 125-155 bpm depending on your level and age. During the 2 and 3 trimester exercises performed from lying on your back should be modified to an incline supine position (45 degree angle), seated or standing. Exercises that would be completed on your belly should be modified to a standing, seated or side lying position. Exercises should focus on muscular endurance, posture and functional moves to deal with changes during your pregnancy. Guidelines for pregnancy exercise are stated on the PAR MED X PREGNANCY Form or at Candian Exercise Guidelines.

I will be off to a new local store to check out some GREEN BABY products at Baby On The Hip. I am looking forward to this and I definately going with a purpose. I need to get the girls new car seats and I would like to pick out a gift for my babies FIRST birthday. I am looking forward to checking out their products and will report on my findings.