Consistency is the key to success from your pregnancy workouts. One of the easiest ways to maintain your exercise program is to have a set weekly routine. This routine can change as your pregnancy progresses, but the basic concepts will remain the same. To help find time for exercise, schedule your workout into your daily planner the same way you would any other appointment. The first appointment will be with your doctor to get clearance for exercise participation.
60 Minutes
Prenatal fitness classes provide an opportunity for you to benefit your body and your mind. Instructors will safely guide you through the workouts, so you do not have to think about which exercises to do. Classes are available on land, such as yoga or strength training, and in the water from deep to shallow workouts. Since other expectant mothers are in these classes, you will also have the opportunity to form friendships.
30 Minutes
You will need 30 minutes a day for cardiovascular (CV) exercise. CV exercise is considered aerobic and increases your heart rate and breathing rate. Most CV exercises are full body movements. The simplest form of cardio exercise is walking. All you will need is a pair of supportive shoes. Other types of aerobic exercise are swimming, dancing, cycling and rowing. As your pregnancy progresses, your center of balance will shift, so a stationary bike is better than cycling outdoors.
Pregnancy is not the best time to participate in exercises in which you are a beginner. Even if you have experience, use caution when kickboxing. Save the hiking, skiing and skating for after your pregnancy.
20 Minutes
Muscles need a day of rest in between strength training workouts. Every other day, you can complete a full body strengthening workout in approximately 20 minutes. Your weight resistance should be light, 3 to 5 lbs. This is a time to use a higher number of repetitions to slightly challenge your muscles. Not a time to aim towards competitive bodybuilding. As your pregnancy progresses, avoid lying on your back during the exercises.
10 Minutes
Flexibility benefits can be accomplished in approximately 10 minutes every day. The hormonal changes during pregnancy cause the joints of your body to become more flexible, so use caution and move slowly into a stretch to avoid pulling a muscle. Specific stretches for your lower back and legs can alleviate discomfort from your expanding mid-section. Other stretches for your neck can alleviate tension. Yoga poses can also be added into this time.
5 Minutes
If your availability for exercise is 1 hour a day, spend the last 5 minutes in relaxation. Deep breathing exercises can help to clear your mind and center your body. After a stimulating workout, you will find yourself looking forward to these moments of quiet. Enjoy the quiet while you can before your baby arrives.
