Exercise During Pregnancy
- Changes in posture and body's center of gravity
- Center of gravity shifts down and forward
- Increased lumbar curve in order to counter weight in front
- Increases incidence of backache
- Changes in cardiovascular fitness
- 50% increase in blood volume
- Heart size and heart rate increases
- Concerns of exercise in pregnancy
- Blood transports oxygen to working skeletal muscles during
exercise
- During pregnancy oxygen and nutrients are transported to the
placental and fetus via the blood stream
- The concern is that during exercise blood will be
redistributed to the working muscles and deprive the placenta and
fetus
- Increase in fetal temperature
- Safe Exercises
- Non-weight bearing are best
- Swimming
- Water Aerobics
- Cycling
- Moderate weight training and flexibility
- Weight Machines
- Yoga
- Conclusions
- Habitually active women may continue the same activities,
should modify as pregnancy progresses
- Women should listen to their bodies and avoid dehydration and
over heating
Continuing to exercise:
- Maintains muscle tone, strength and endurance
- Faster post pregnancy recovery
- Enhances energy level and self image
- Elevates mood
Exercise Prescription
Frequency
3 times per week
Intensity
HR: 114 bpm
RPE: 12-13
Duration
45 minutes per session
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SCALE
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VERBAL RATING
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6
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7
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Very, very light
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8
|
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9
|
Very light
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10
|
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|
11
|
Fairly light
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12
|
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13
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Somewhat hard
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14
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15
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Hard
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16
|
|
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17
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Very hard
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18
|
|
|
19
|
Very, very hard
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|
20
|
|
