Pregnancy
Fitness Levels
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Each workout level will keep
you fit and strong through each
stage of your pregnancy.
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First Trimester: Through Week 12
Congratulations!! You may or may not feel pregnant at this point, but that does not change the fact that there's a tiny human being growing inside you. Once you receive clearance to exercise from your Dr., you can get started. Your fitness focus right now should not be to lose or maintain weight. Now is the time to think about maintaining your muscular strength and maintaining or even improving your cardiovascular endurance and enhancing flexibility.
Rookie One: Intensity Level: Very Light
A total body workout that emphasizes full body strengthening. If you were not exercising prior to getting pregnant and consider yourself a true exercise Rookie, this is a good level for you.
Rookie Two: Intensity Level: Light
A total body workout that strengthens and tones. Start here if you are a strength training beginner with some degree of physical conditioning prior to becoming pregnant.
Sophomores: Intensity Level: Moderate
A total body workout that maintains strength and muscle tone. This level is for women with strength training experience who were on a regular strength training exercise program prior to pregnancy.
Second Trimester: Week 13 To Week 26
You've made it through that critical First Trimester, past the nausea and fatigue. Maybe you took a vacation from your exercise program during that time and now you feel ready to get back on track with your exercise program. With your Dr.'s approval, it's all right to get started now. There are a number of modifications that will be made to your exercise program, adjusting to your postural changes, loosening of ligaments and joints, abdominal muscle separation and weight gain. Your total body
Second Trimester Workout Circuit will make you feel stronger, will enhance your flexibility and will give you a more positive attitude about your body as you close in on labor day.
Third Trimester: Week 27 To Week 40
Wow, have you grown!! Right about now, you may be thinking that you're starting to look like a watermelon with legs. Since you're probably already carrying around an extra 20 or more pounds, you're body is working much harder doing daily activities, including just getting out of bed. Staying active now is important, although your
Workout Circuits will undergo some modifications. Even if you have been sitting around eating Twinkies for the past 6 months, with your Dr's approval, you can start exercising now. It will become increasingly more difficult for you to maintain your exercise pace due to several physiological changes that have been taking place. Your total body
Third Trimester Workout Circuit is modified to deal with your increasing postural changes, shortness of breath and weight gain while keeping your energy up.
Equipment Needs
Dumbbells ranging from 2lbs to 5lbs
Body bars ranging from 6lbs to 12lbs
Dynabands
5lb each adjustable ankle weights
Exercise mat
Step that adjusts to 8" or 12" in height
For your convenience, we have made these fitness products available in our Equipment
Store.
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