The SOGC (Society of Obstetricia ns a nd Gyna ecologists of Ca na da ) a nd CSEP (Ca na dia n Society for Exercise Physiology) recommend tha t a ll hea lthy women with uncomplica ted pregna ncies do regula r ca rdiova scula r exercise.
Why?
Beca use resea rch shows tha t regula r ca rdiova scula r exercise ma y prevent gesta tiona l dia betes, pregna ncy-induced hypertension (high blood pressure), loss of ca rdiova scula r fitness, excessive weight ga in, va ricose veins, low ba ck pa in a nd more. In nine yea rs experience tea ching prena ta l fitness cla sses, I would a dd further benefits such a s increa sed energy, reduced na usea , improved menta l hea lth a s well a s sta mina for la bour.
THE SOGC/CSEP guidelines a re a s follows:
Frequency: Up to 4 da ys a week
Intensity: Use a combina tion of
(a) The Ta lk Test - You should be a ble to produce short sentences
(b) RPE (ra te of perceived exertion) – Listen to your body
(c) Hea rt Ra te checks – Use the Ta rget Hea rt Ra te cha rt in the PARmed-X for Pregna ncy form
Time: 15-30 minutes not including wa rm up or cool down
Type: Low impa ct endura nce exercise using la rge muscle groups (ex wa lking, sta tiona ry bike, swimming a qua fitness, low impa ct a erobics). Avoid a ctivities tha t put you in da nger of fa lling, collisions or flying projectiles. If you were previously doing impa ct exercise like running a nd it still feels good, then it is ok to continue running. Just be sure to sta y within the guidelines for frequency, intensity a nd time.
Questions a nd comments welcome.
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