Warm Up Exercises for Pregnant Women

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Learn warm up exercises for pregnant women, from a professional personal trainer in this free pregnancy exercise video.

Part of the Video Series: Exercises for Pregnant Women
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Video Transcript

My name is Ricketta Butler and I’m a fitness professional. I’ve been in the fitness industry for the past 10 and a half years. I’m certified through AFA and AAAI. I am a personal trainer, group fitness coordinator and a group fitness instructor. I’ll be demonstrating exercises for prenatal women. Before you begin exercise program during your pregnancy, you must consult your physician first, just to go over a little bit of safety before we get started. Before beginning your exercise program you must warm up. Your warm up will be a little bit longer and less vigorous than usual. You want to warm up for about 8 to 12 minutes. During your exercise, you must monitor your heart rate at rest that means doing absolutely nothing, during your pregnancy your heart rate will be elevated about 15 beats per minute. So you want to check your heart rate every 5 to 7 minutes throughout your exercise program. If you’re a beginner you training heart rate zone should be between 60 and 70 percent of your max. For the more advanced exerciser, that is the person that exercised before pregnancy, 75 percent would be your max. No one should be over 144 beats per minute. Throughout your exercise I need you to stay hydrated, so grab a water bottle, and put it next to you. I need you to drink before, during and after the exercise program. Also be careful not to exercise in a hot and humid location because your core body temperature is slightly elevated during pregnancy as well, it’s very important to monitor your body temperature. Another thing I want to discuss is stretching after the exercise program. Your body releases certain hormones that soften the connective tissues around the joints so that you can ease the birthing process because of this you don’t want to stretch to your maximum resistance, just mild tension. With that being said, again you must consult your physician before you begin an exercise program. If you’ve already done so, we’re going to go ahead and get started.

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