Pregnancy based Program
Program bias: Pregnancy
*Before undertaking this program each individual must obtain a medical clearance and must read the article on this website “Exercise During Pregnancy”
– Gym Based Program
Program duration: Approx. 45min – 1 hour (depending on rest breaks)
Program frequency: Maximum 3-4 x p/week. We also encourage doing additional pelvic floor exercises daily and trying to incorporate regular water exercises at least 1 time per week.
Program Level of Intensity: Heart rate should not exceed 140 beats per minute (used as a general guideline as heart rate is measured against age. As most females these days are giving birth at a later stage in life this figure may indeed be a lower number). “Talk test” is far more applicable – ensure not short of breath, able to talk comfortably.
*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery. Any female who is pregnant or has given birth within the last 8 weeks must gain medical approval prior to commencing or resuming their exercise program. It is recommended that exercise should not be commenced prior to the 15th week of pregnancy for previously sedentary (non active) females.
Rest times: Include regular rest breaks. Rest whenever necassary ensuring regular drink breaks.
Cardio – Bike or Treadmill – 7-10min
Seated Row – 3 x 12
Seated Bicep Curls on Swissball (S/ball) – 3 x 12
Shrugs – 3 x 12
Pectorial Stretch – 2 x 20sec
Pelvic Tilts on S/ball (Advanced to ‘figure 8’s on S/ball) – 3 x 6
Seated Calf Raise on S/ball – 3 x 8
Seated Lateral Raise on S/ball – 3 x 12
Cardio – Bike or Treadmill – 5-10min.