Pregnancy Exercise – Beginning, Intermediate or Advanced Which Level Are You?

The subject of what is recommended with regards to exercise for pregnant women of different fitness levels is not often addressed. As an advanced pregnant exerciser I found it difficult to find information on what I can and cannot do.  I ended up using my skills as a personal trainer and group fitness instructor to create my workout program.  Pregnancy isn't the time to try to lose weight or begin a vigorous exercise routine, but if you aren't in any of the high-risk categories, you can pursue an exercise regimen at a mild to moderate level.


Below are descriptions of what a beginner, intermediate and advanced pregnant exerciser looks like.

• A beginner is a woman who has never exercised or who has never maintained a regular exercise program for 3 months continuously. You can safely start an exercise program during pregnancy even if you've been an avid couch potato until now. If you were sedentary before you became pregnant, it's important to review your exercise plan with your healthcare provider before you begin. These women used to be told to not start any exercise during their pregnancy. We now know this is not the case. Beginner exercisers are able to start a walking and stretching program during their first trimester of pregnancy. They are able to begin a weight training program and perform cardio workouts during their 2 and 3 trimesters.  Beginners should start by exercising 15 to 20 minutes at a time, three days a week —preferably with a day of rest between workouts. Don't go for the burn and don't exercise to exhaustion. A good rule of thumb: Slow down if you can't comfortably carry on a conversation.
• An intermediate pregnant exercises is a woman who exercises 2-4 times a week on a regular basis and has done so for over 6 months. These women can continue on with their regular exercise program. This may include jogging, weights, yoga, cardio and stretching.
• An advanced pregnant exerciser is a women who exercises 5x or more a week on a regular basis and has done so for over 6 months. These women can carry on with their regular program as long is they do not have a performance based goal. This is not the time to train for a marathon. They will have to gradually scale back and focus on muscular endurance rather than strength gains.  They also may have to modify certain exercises and intensity levels based on the type of workouts they are used to doing.  
• For all levels of pregnant exercises during the first trimester women should be aware to keep their core body temperature low as this is when the neural tube of your fetus is forming. All pregnant exerciser need to check with their doctors before exercising to make sure they do not have any contraindications to exercise. Although not absolute you can monitor your working heart rate to get an indication of your core body temperature- stay between 125-155 bpm depending on your level and age. During the 2 and 3 trimester exercises performed from lying on your back should be modified to an incline supine position (45 degree angle), seated or standing. Exercises that would be completed on your belly should be modified to a standing, seated or side lying position. Exercises should focus on muscular endurance, posture and functional moves to deal with changes during your pregnancy. High-risk sports, such as scuba diving, and activities with a potential for hard falls, such as horseback riding, downhill skiing, snowboarding, and water-skiing, are off-limits to pregnant women.

Certain other forms of exercise, such as bike riding, should be pursued more cautiously or postponed until after the baby's born. While biking enthusiasts may disagree, some experts say that biking during your second and third trimesters is dangerous because your balance isn't what it usually is, making falls more likely. Pregnancy isn't the time to start running, either, although it's fine if you jogged regularly before getting pregnant.  After the first trimester, avoid sit-ups and other exercises done while lying flat on your back — they can make you dizzy and decrease the blood flow to your uterus.

Weight lifting and other exercises that involve standing in place for long periods can also decrease the blood flow to your baby. Keep moving by changing positions or simply by stepping back and forth.