The 3 Components of Prenatal Exercise
Pregnancy comes with many questions. How often should I exercise? Is it safe for me to exercise at an intense level? How long should I exercise? What type of exercise should I do? These are all important questions that women have when they become pregnant. Prenatal exercise has numerous benefits for both the mother and her baby. It can be scary and overwhelming though when you don’t know what to do. Here is a look at three factors of prenatal exercise; frequency, intensity, and type.
During pregnancy, exercise is recommended on most, if not all, days of the week. Exercise needs to be done for a minimum of 3 days per week to see a benefit. Frequency of exercise also depends on your level of fitness, the type of activity, and the intensity of the activity. Women that were active before pregnancy will have an easier time exercising every day of the week. Just remember, harder activities require more rest time.
A moderate to hard intensity level is perfectly fine during pregnancy. The best way to monitor intensity is by doing the talk test. If you are too out of breath to carry on a conversation, the intensity is too high. This is more accurate than heart rate because heart rate is naturally higher during pregnancy.
At least 30 minutes of exercise per day is recommended during pregnancy. Activities that are not weight-bearing can be done for longer durations. During pregnancy, you don’t want to workout so long that you are feeling extra fatigued at the end of the day. Your workout should help boost your energy, not knock you out. You should lower the intensity or duration if you are feeling worse after your workouts.
The type of exercise that you do is up to you. It is best to choose something that you enjoy so you’ll want to do it every day. During pregnancy, you want to avoid activities that could increase the risk of falling or getting hit, such as horseback riding, water skiing, and contact sports. Weight-bearing exercises, such as walking and dancing, are great because they help maintain bone mass. Remember to listen to your body. If what you’re doing doesn’t feel right, then pick a different type of exercise.
Jump Into FITness
Frequency, intensity, and type of exercise are the three components to a FIT pregnancy. It is recommended that you workout on most, if not all, days of the week. Exercising at a moderate to intense level is perfectly fine during pregnancy, as long as you aren’t exercising to the point of extreme fatigue. You should also choose a type of exercise that you enjoy, while avoiding activities that have a high risk of injury. Exercise is an important component to staying healthy during your pregnancy. Talk to a trainer today about starting your FIT pregnancy program!