Exercise Program

Aerobic (cardiovascular) Exercise: (30 minute maximum)

 

 

CONSULT your doctor before starting or continuing an exercise program.  STOP exercising and consult your doctor immediately if any ill effects appear.

 

**When designing any cardiovascular program, the FITT principle should be used as a building block**

 

FITT Principle:

 

FREQUENCY AND DURATION: 

    

- In the first trimester, frequency should never exceed 3 times / week

- No new exercise program should be introduced within the first trimester

- The recommended duration and frequency of an aerobic exercise workout during the second trimester is below in table 1. 

 

Table 1:  Example of a Gradual Increase in Amount of Aerobic Exercise

During the Second Trimester for a Previously Sedentary Woman (2)

 

Week of

Gestation

Duration

(Minutes/Session)

Frequency

 (Sessions/Week)
16 15 3
17 17 3
18 19 3
19 21 3
20 23 4
21 25 3
22 26 4
23 27 3
24 28 4
25 29 3
26 30 4
27 30 3
28 30 4

 

INTENSITY:

 

Talk Test:  The "talk test" is the easiest method to regulate exercise intensity.  A pregnant woman exercising should be able to carry on a conversation while exercising to keep the intensity at the appropriate level.  If you are breathless, you should decrease the intensity (e.g. slow down) of the exercise level (1).  

 

Heart Rate:  Monitor heart rate according to Table 2 below to ensure exercise intensity is at the appropriate level. If starting a new program, you should exercise at the lower end of the heart rate target zones outlined below (1).

 

 

Table 2:  Suggested Heart Rate Target Zones

for Aerobic Exercise in Pregnancy (Wolfe, L.)

 

Maternal Age (Years)

Heart Rate

Target Zone
Less than 20 140-155
20-29 135-150
30-39 130-145
Greater than 40 125-140

 

TYPE OF ACTIVITY:

Exercise Do's  Exercise Don'ts
All Pregnant Women Pre-pregnancy Active Women All Pregnant Women Pre-pregnancy Active Women

Water aerobics

Walking 

Cycling

Low Impact Aerobic 

Stairmaster

Tennis

Cross-Country Skiing

Jogging/Running

Hiking

Roller Blading

Contact Sports after 20 weeks

Downhill Skiing/ Snowboarding

Roller Blading

Running

Tennis

Mountain Climbing

Scuba Diving

Overexert yourself to keep up with a regular program

 

*Modifications to program should be made towards the end of pregnancy*

 

Tips:

  • Benefits of swimming- body weight is supported by the buoyancy of the water, and water may also facilitate heat dissipation if the water temperature is cooler than skin temperature

  • Avoid aerobic exercise in warm/humid climate

  • Don't start a new program until the 2nd trimester because it increases the following risks of miscarrying, or overheating the baby during the critical developmental stages of the 1st trimester.  

 

CONSULT your doctor before starting or continuing an exercise program.  STOP exercising and consult your doctor immediately if any ill effects appear.

 

Reference:

1.  Kochan-Vintinner, A. (1999) Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby. Ottawa: Canadian

     Society for Exercise Physiology. 

2.  Wolfe, Larry A.  (1993).  Pregnancy.  In J. Skinner, Exercise Testing and Exercise Prescription for Special

     Cases (pp. 363- 385).  Philadelphia: Lea & Febiger.

 

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