Oh, baby, baby!

Exercise for pregnant women is essential for the minimization of risk!

If there are no contraindications, exercise is encouraged even for deconditioned pregnant women. Always begin with low intensity when deconditioned.

Things to think about...

• Heart rates may vary, use rate of perceived exertion as a method of intensity

• Bouts of exercise can be shortened, just complete multiple bouts per day

• Deconditioned women should start with 15 minute bouts

• The supine position should be avoided at and after week 16 due to blood flow pathway

• Kegel exercises are important for the pelvic floor

• Caloric intake must meet caloric cost of pregnancy and exercise

• Avoid Valsalva maneuver, isometric contractions and motionless standing

FITT FOR AEROBIC

Frequency: At least 3 to 5 days/week

Intensity: Moderate; Vigorous for those who were previously & highly active

Time: 150 min/week of moderate OR 75 min/week of vigorous

Type: Weight bearing & non weight bearing (swimming, hiking, bicycling)

FITT FOR RESISTANCE

Frequency: 3 to 5 nonconsecutive days/week

Intensity: 8-19 OR 12-15 repetitions to moderate fatigue

Time: One set of beginners; two to three for intermediate & advanced

Type: Free weight, body weight and machines

FITT FOR FLEXIBILTY

Frequency: At least 2-3 days/week; preferably daily

Intensity: To slight discomfort

Time: 10-30 seconds

Type: Static or dynamic

**ACSM's Guidelines for Exercise Testing & Prescription - 10th edition**