The participant should always maintain control of the body. Movements should be made slowly. Throughout your entire pregnancy maintain a neutral spine position. Exercising during pregnancy will make the workload harder.
The participant should not try to maintain the same performance as before. As the pregnancy advances, it will become increasingly difficult to maintain the same workload.
Allow the workload to decrease in intensity and duration. The participant should listen to their body and be aware. During pregnancy, the center of gravity, body alignment and balance decreases, joints loosen and may become unstable. Keep moves limited to low impact, basic moves avoiding fast directional changes.
Aerobics Training Workouts
Warm up duration should last for 10 to 15 minutes while maintaining good posture, body alignment and a neutral spine position. Heart rate checks should start at 5-minute intervals for the beginner to 10-minute intervals for the more experienced exerciser.
Intensity should be limited to 60% of the maximum heart rate for beginners and to 75% for the experienced exerciser. Range of motion should be kept to shorter rather than full range movements followed by static stretches. Pay particular attention to areas such as the shoulders, neck, calves, and hip flexors. Emphasize relaxation more than extension and flexibility for the lower back.
Overhead arm stretches assist in breathing and allow the entry of more oxygen into the lungs opening up the thoracic cavity. Be careful not to over stretch. Concentrate on slow, sustained stretching.
Avoid Adductor stretches as these place undue stress on the pelvic bone area. Target heart rates and ratings of perceived exertion are reached more quickly than non-pregnant women. This is not the time to challenge the cardiovascular system. Challenge the system before pregnancy to get into shape for the pregnancy.
Give your body time to heal after the birth regardless of whether the birth was vaginal or caesarean. Some doctors say you can resume exercise after four to six weeks other say when bleeding stops.
Make sure you receive clearance from your own doctor before returning.
Content Provided by International Fitness Association