Underweight clients need to
gain a little more on the 25–35 lb
scale, and overweight a little less.
During the first trimester
(0–13 weeks) your clients
should only be gaining 1–2 lbs
of the grand total, with the
remainder coming after week 14.
So, how do you help clients
stay inside the healthy range and
avoid excessive weight gain?
Some type of daily exercise
(30 minutes of steady walking)
and three to five scheduled
workouts per week, lasting 30-60
minutes, are good targets.
They should also be
performing a combination of
moderate intensity resistance
training and cardiovascular work.
There’s nothing wrong with
challenging yourself in your
workouts, but all-out, max-effort
training while pregnant increases
the risk of injury and just isn’t
worth it.
The pregnancy workout
Start with five minutes of low
intensity cardio:
• Treadmill (walking)
• Cycling
• Light step (toe tapping)
For both warm-up and main
cardio segment, ensure the
focus is on low impact and
minimal range of hip motion.
Next, you’ll want to move on
to the primary cardio training.
10–20 minutes working in the
4–6 range on the RPE scale,
utilising the cardio formats
above. This will maintain a
higher calorie output, retain a
healthy figure and improve
the foetus’ heart health.
Next I recommend 30
minutes of moderate strength
training to maintain muscle
mass.
F
ew things alter a
body and mind as
dramatically as
pregnancy.
Hormones rage,
nutrients are taken by the womb
and the bones, tissue and skin
stretch to allow that foetus to
grow into a little human.
Priorities, understandably,
change. An evening in front of
the fire becomes an alluring
alternative to a trip to the vast
expanse of the local mega-gym.
This is where professionals
play an important role in
explaining the value of keeping
up with exercise. After all,
keeping fit during pregnancy can
have a hugely positive effect on
mother and child for years to
come.
Almost half of all expectant
mothers gain too much weight
throughout their 40-week
journey, which can lead to a host
of health issues. Gestational
diabetes, urinary tract infections,
miscarriage and labour
complications can be attributed
to excessive weight gain.
Here’s how the Institute of
Medicine break down healthy
weight gain in pregnancy:
Breasts 1–2 lbs
Baby 6–8 lbs
Placenta 1–2 lbs
Uterus 1–2 lbs
Amniotic Fluid 2–3 lbs
Blood 3–4 lbs
Protein and Fat Stores 8–10 lbs
Bodily Fluids 3–4 lbs
Total = 25–35 lbs.
Be aware that excessive
isolation or shoulder pressing
movements can raise blood
pressure.
Here’s a great full-body
routine to work on with
pregnant clients.
Dumb-bell squat – two sets
of 10-12 reps
Dumb-bell deadlift – two sets
of 10-12 reps
Dumb-bell shoulder press –
two sets of 10-12 reps
Seated cable row – two sets
of 10-12 reps
Bodyweight pelvic tilt - two
sets of 20 reps
Rest one to two minutes in
between each set.
To progress, you should add
weight once your client can
do the maximal number of
reps shown with good form.
Learn more here! Reps endorsed courses can be found at;
Primal Academy - www. primalacademy.co.uk/courses/level-3-award-in-designing-pre-
and-post-natal-exercise-programmes
Absorb Fitness - www.absorb-fitness.co.uk/level3-pre-post-natal.html
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