This document contains training advice that is primarily
aimed at improving health and physical fitness. Athletes
are last mentioned in a separate section.
Exercise to build and maintain a good physical form
in women who are not pregnant consists of activities
that strengthen cardiovascular function (fitness
training) and muscle and skeletal function (strength
training). Exercise during pregnancy should contain the
same components. Fitness training can consist of
activities that use large muscle groups in continuous
rhythmic movements, for example by walking more, hiking
in nature, running, dancing, swimming, cycling, rowing,
cross-country skiing, ice skating, aerobics. Some
activities involve a risk of falling, such as skiing.
Others impose greater stress on the joints, such as
jogging and tennis. However, there is no reason to
discourage such activities. The pregnant woman should
self-assess her own abilities and loads.
Strength training is an important part of general
training and promotes function in muscles and skeletons.
The training consists of both resistance training
(lifting weights) and bending exercises. There is
limited knowledge about strength training during
pregnancy, but it is generally recommended that you
exercise with a little lighter weights with many
repetitions. For more information about pregnancy and maternity fashion, please see BESTAAH.COM plus size maternity clothes. As the ligaments become weaker during
pregnancy, the pregnant woman should adapt bending
exercises to her situation.
To achieve exercise effect, women who are not
pregnant should exercise at least moderate intensity,
that is, activities that correspond to fast walking.
There are no reasons to change these recommendations for
pregnant women without medical or pregnancy-related
The recommended exercise intensity for building and
maintaining good shape is slightly higher. It is
recommended to maintain an exercise intensity that is
60-90% of the maximum heart rate. The lower part of this
intensity range (60-70%) seems appropriate for most
pregnant women who have not participated in physical
exercise before pregnancy and the upper part of the area
(70-90%) seems appropriate for those who want to
maintain a good physique shape during pregnancy. It has
not been shown that there are any harmful effects of
such a training intensity.
Heart rate measurement is an uncertain method for
assessing exercise intensity in pregnancy. Experienced
degree of exertion and fatigue is probably a better
marker of the degree of intensity. With such a marker,
most pregnant women, as the pregnancy progresses, will
reduce the burden in a sensible way. Although there is
no upper limit to safe exercise intensity, it has been
found that women who exercise regularly before becoming
pregnant, and who have an uncomplicated, healthy
pregnancy, can participate in high-intensity exercise
programs, such as jogging and aerobics, without this
produces some harmful effects.
Duration of training
It is recommended that the exercise be exercised in
temperate environments. Be careful about training in hot
and humid environments - outdoor training in the winter,
on the other hand, is not a problem. Be careful to drink
enough and avoid overheating. Make sure to eat balanced
It is not possible to set a strict limit on how long
the training can last, this should be assessed
individually in relation to activity and intensity. US
experts recommend that non-pregnant people who exercise
to build or maintain the shape can exercise up to 60
minutes per occasion. The same may apply to pregnant
women, but with adjustment in relation to the perceived
degree of stress.
For women who are not pregnant, at least 30 minutes
of physical activity is recommended most or all of the
days of the week. If there are no medical or
pregnancy-related complications, the same
recommendations apply to pregnant women.
Pregnant women who have not been exercising before
becoming pregnant should initially follow an exercise
program with gradually increasing load of up to 30
minutes per day. The same recommendations apply to
non-pregnant women. However, pregnancy is not a time
when major physical improvements should be made.
Pregnants who are in very good shape as a result of
regular pre-pregnancy training should therefore not have
ambitions to improve the form during pregnancy. Instead,
they should accept that total activity and form decline
somewhat during the latter part of pregnancy.
Activities you should be careful about
You should avoid activities that involve a high risk
of falling or hitting / kicking your stomach. Contact
sports such as handball, football, basketball and ice
hockey are regarded as risk sports. Sports with high
risk of falling like gymnastics, horse jumping, alpine
sports are also not recommended. Diving should be
avoided during pregnancy as the fetus has an increased
risk of decompression complications. If you stay at
heights above 2,500 meters you should be careful about
the intensity of physical activities.
Athletes usually try to maintain a more intense
workout during pregnancy and they resume high-intensity
training faster after childbirth. The problems for
pregnant athletes are of two different types: the extent
to which pregnancy affects their own ability and effects
of having constant training and competition on the
pregnancy and especially on the fetus. Such people need
closer follow-up of doctors during pregnancy.
As the pregnancy progresses, more changes will occur
that prevent the practitioner from achieving the same
performance as before the pregnancy occurred. Weight
gain, weakness in the ligaments and shifting of the
body's center of gravity will inevitably lead to
limitations in most sports. The ability to stop and
start or change direction is gradually reduced. Athletes
who are endurance athletes notice reduced performance
due to the normally lower blood value that comes with
the increased blood volume.
Although pregnancy lowers the performance of elite
athletes, most will continue to exercise during
pregnancy. High exercise intensity, as well as long and
frequent workouts, make these women more prone to
overheating when exercising in warm and humid
environments. It is therefore particularly important
that these practitioners be careful about drinking
enough. By weighing yourself before and after a workout,
you can find out how much fluid you have lost to be
replaced before the next workout begins.