Trimester Two Exercise Recommendations

Trimester Two

•Everyone talks about this 2nd Trimester Bliss…..  This may kick in at 12 weeks or 16 or possibly not at all for some women… If it does this is a great time to get back into a regular exercise regime if yours has been compromised during the first trimester

•Speak with your  GP or OBGYN before commencing a new exercise regime or if starting exercise for the first time - think start slowly + gradually increase 10% each week 

•- Focus on Cardio working at 50-75% max, flexibility and basic functional strength movement patterns

•- Minimise laying on back for more than 2 minutes after 16 weeks (unless moving legs or lifting hips for bridges - more research to follow on this as it’s a grey area)

•- Include regular water based training to reduce core temperature, and chances of varicose veins. No flippers are to be used.

•30- 45 minutes maximum each training session

• Relaxin peaks at week 14 - Focus on building strength: glutes, legs + posterior chairs strong. Squatting, Glute bridges, deadlifts, rows, rotation etc.

... Exercise Studies + Research...

“The optimal exercise session in healthy normal-weight pregnant women is 30 to 45 minutes at 50% to 75% maximum Vo2, followed by at least a 15-minute recovery period, ie, gentle walking or cycling.”

 Edward R Newton and Linda May. Adaptation of Maternal-Fetal Physiology to Exercise in Pregnancy: The Basis of Guidelines for Physical Activity in Pregnancy. Clinical Medicine Insights:Women’s Health. 2017

“Women who were sedentary prior to pregnancy but desire to gain the benefits of aerobic exercise should start at low intensity (50% Vo2) with 10-minute stretches with 10-minute breaks between sets. Over the next 2 to 4 weeks, the duration and intensity of sets are increased to 30 to 45 minutes and a higher Vo2 (75% maximum Vo2), respectively.”

 Edward R Newton and Linda May. Adaptation of Maternal-Fetal Physiology to Exercise in Pregnancy: The Basis of Guidelines for Phys