Welcome to your Exercise During Pregnancy Second Trimester ! At this stage in your pregnancy, you will see even more changes in your body and mood. You will notice more weight gain and your belly will also begin to show.
To accommodate this, we will start with minor modifications and add more as you progress.
What to expect from your Exercise During Pregnancy Second Trimester
you will probably feel much better and have more energy than you did in your first trimester.
Your body has begun to adapt to the changes, and the morning sickness has probably passed. In your second and third trimesters, your caloric intake should increase by 300 to 500 more calories a day.
Keeping on your workout schedule is also very important. It is only beneficial to you if you are working out on a regular basis. It may actually be harmful to you and your baby if you are working out sporadically.
Try to get in at least two or three workouts a week; of course, three to four times a week would be ideal. Your heart rate will automatically be higher.
So make sure you are still wearing your heart monitor or checking your heart rate manually and lower your intensity whenever needed.
You should still target your heart rate between your low and mid-range THR throughout your workout. And make sure you are warming up and cooling down for each workout.
Making Adjustments before your Pregnancy Exercises
All exercises where you lie flat on your back or in the supine position must stop from this point on.
In that position, your enlarged uterus can block the flow of blood through the inferior vena cava, a blood vessel that carries blood from your legs back to the heart.
You will still be able to perform crunches with the use of a physio ball in the semi-reclining position. For all overhead weight lifting, we recommend performing these exercises seated and decreasing your normal lifted amount of weight.
Your center of gravity will also begin to change as your belly grows and puts more weight in front of you. Be sure to take your time with your exercises and adjust accordingly.
You should be able to perform all the exercises we put in this workout, but feel free to substitute an interchangeable exercise from the previous workout if needed.
Common problems During Pregnancy Workouts
Lower back pain and leg pain are often a problem. Leg cramps can be caused by inadequate calcium or magnesium in your diet, fatigue, or pressure of your uterus on your nerves.
Exercise will help to alleviate some of this. We have added a very important exercise for your lower back in this workout because it is vital that your lower back muscles and pelvic area stay strong.
Strong lower back muscles can help decrease the pain sometimes felt by expectant mothers. Please take note of the suggestions about these exercises on the pull-out posters.
Constipation is also an issue that some women may need to address. Drink plenty of water and keep up a regular exercise routine to help keep your bowel movements regular. Eat some foods high in fiber daily.
You may still be experiencing mood swings. Your hormone levels are still out of whack and you may not be sleeping very well.
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About your Pregnancy Exercises Routine
Again, take note that the exercises do not state a specific dumbbell weight you should use.
This is because everyone is going to be at a different skill level and this level should be decided by the individual. Start small and work your way up, or ask a certified fitness professional.
You will notice on the first, second, and third trimester workout posters that there are three strength training days and one cardio day (“cardio” refers to aerobic exercise).
The third strength training day is optional and you may repeat a day to add a fourth strength training day if your fitness level allows.
Remember, it is important to get at least one aerobic workout done per week in addition to your strength training, so plan your workouts wisely.
You started with the first trimester workout, continue with the workout you feel comfortable with.
In the first trimester to work out, use these guidelines to help you decide which workout to start with:
Modifications include lowering or raising the amount of weight or the number of repetitions for any exercise.
You can lower or raise the reps by three to five reps per set and you can lower or raise the weight to the next smaller or larger size.
Also, if this is your first trimester to work out, read PREGNANCY WORKOUTS ROUTINE & GUIDELINES first. Some of the guidelines for your first trimester workout still apply to your second trimester workout.
As with any exercise routine, check with your physician before beginning this routine. Here is your Exercise During Pregnancy Second Trimester!