guide to fitness - pregnancy

8/9/2019 Guide to Fitness - Pregnancy

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GUIDE TO FITNESS

During and After Pregnancyin the CF


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GUIDE TO FITNESS

During and After Pregnancyin the CF

2003


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Acknowledgements

ParticipACTION has developed the Guide to FitnessDuring and After Pregnancy in the Canadian Forces. Inpreparing this resource ParticipACTION worked with adistinguished team of experienced exercise scientists,sport medicine specialists, and fitness professionals.

Canadian Forces

N Dr. Wayne Lee, CD, Ph.D., PFLCDirector Human Performance and Health PromotionCanadian Forces Personnel Support Agency

N Major Darrell Menard, BPE, MA, MD, Dip Sport MedStrengthening the ForcesInjury Prevention Program

N Margo Burns, Ed.D. (PH), MPH, M.Sc. (A),RRCP, RRT(A),Strengthening the ForcesInjury Prevention Program

N Debra Reid, Ph.D., R.D.Strengthening the ForcesNutritional Wellness Program

N

Jacqueline Laframboise, B.Sc., M.Sc., PFLCStrengthening the ForcesHealth Promotion Manager,Ottawa

N Major KJ Breeck, MD, MHSc, ABPM(AM), CDCAS D Air PM&S 4-2

N Ben Ouellette, B.Phys.Ed., PFLC, CSCSResearch & Development CoordinatorCanadian Forces Personnel Support Agency

Principal Authors

N Dr. Lynneth Wolski, Ph.D., University of Victoria

N Dr. Howie Wenger, Ph.D., University of Victoria

Technical Contributor

N Susie Langley, M.S., R.D., Nutrition Consultant,

Toronto, Ontario

Writer

N Gord Stewart, M.Sc., Victoria, British Columbia

G U I D E T O F I T N E S S D U R I N G A N D A F T E R P R E G N A N C Y I N T H E C F

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Illustrator

N Kelly Dukeshire, Saanich, British Columbia

Design/Layout

N Indigo Sky Graphic Design, Victoria, British Columbia

ParticipACTION

N Art Salmon, Ed.D., Project Manager


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Congratulations on your pregnancy. Women play a very

important role in the day-to-day operations of the Canadian

Forces and great efforts have been made to help our female

personnel strike a happy balance between their professional

and family lives. As part of this ongoing effort, under the

umbrella of our Health Promotion Program Strengthening

the Forces, we have developed this guide to help you

maintain optimum health and fitnessfor you and your

babythroughout your pregnancy. Designed in an easy-to-

follow format, it includes advice and guidance from world

leaders in pregnancy and exercise.

Enjoying an active lifestyle plays an important part in

developing and maintaining the operational readiness of all

Canadian Forces personnel. You will also discover as you

read and use this guide that exercise plays a crucial role in

a healthy pregnancy. Both you and your developing baby

will benefit greatly by following the advice in this excellent

guide. I wish you the best for a healthy and fit pregnancy.

VAdm GE JarvisADM (HR-Mil)


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Table of Contents

Getting Started

Fitness in the CF2Taking Stock 3

Using the GuideEffectively3

Healthy Eating4

Stopping Smoking 8

Exercising Safely8

What to do if you get injured? 11

Training Routines During Pregnancy

Warm-up, Cool-down and Stretching 14

Stretching Sequence 15

Strength Training 17

Upper-Body Circuit #1 19

Upper-Body Circuit #2 22

Lower-Body Circuit #1 24

Lower-Body Circuit #2 26Abdominal/Lower back (Core) Circuit 28

Kegel Exercises 29

First Trimester

The Effect of Body Changes on Exercise 32

The Effect of Exercise on Your Pregnancy32

Safety & Comfort 33

Nutrition & Hydration Reminders 33

Exercise Guidelines 33

Training Prescription35

Second Trimester

The Effect of Body Changes on Exercise 38

The Effect of Exercise on Your Pregnancy38

Safety & Comfort 38Nutrition & Hydration Reminders 39

Exercise Guidelines 39

Training Prescription40


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Third Trimester

The Effect of Body Changes on Exercise 42The Effect of Exercise on Your Pregnancy42Safety & Comfort 42

Nutrition & Hydration Reminders 43Exercise Guidelines 43Training Prescription44

Post-Partum

The Effect of Body Changes on Exercise 46The Effect of Exercise on Your Recovery from Labour and Delivery46Safety & Comfort 47

Nutrition & Hydration Reminders 47Exercise Guidelines 48Training Prescription49Getting Back into Your Regular Program 56

Additional Resources

Personal Training Record


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Getting Started


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2

Fitness in the CF

Pregnancy is a wonderful time in a womans lifeachallenging and even magical time. Regular physicalactivity during pregnancy can help you get through itmore comfortably, with fewer health concerns orproblems.

The purpose of training during pregnancy is tomaintain some of your fitness. It is not a time to tryand increase your aerobic capacity or your muscularstrength. While the Canadian Forces has developed anumber of excellent fitness programs, none of themwere designed to accommodate the special needs of the

active pregnant woman. This booklet outlines a fitnessmaintenance program specifically for pregnant womenand was designed with the health and safety of you andyour baby in mind.

Every pregnant CF member may use this Guideasthe main source of information for training duringpregnancy. If you have not been active before becomingpregnant, a good starting point and reference is Active

Living During Pregnancy, published by the CanadianSociety for Exercise Physiology (CSEP). You may useboth booklets for portions of your program and bothshould be available from your PSP fitness staff.

Take a minute now to take stock. Answer thequestions below to determine if you will need just thisGuide or the CSEP booklet as well.

GettingStarted

The American Collegeof Obstetriciansand Gynecologistsrecently changed itsposition statementon physical activityduring pregnancyfrom pregnant

women can exerciseto pregnant womenshouldexercise forthe well being and

health of themselvesand their baby.


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Taking Stock

Using the Guide EffectivelySet aside one hour when you can sit quietly by yourselfto study this Guide.

Scan the Table of Contentsto get an idea of theoverall structure and order of information.

Carefully read the Healthy Eatingguidelines, StoppingSmokingadvice and the Exercising Safelytips.

Look over the Training Routines During Pregnancysection. It includes the stretching sequence andstrength-training circuits that you can do along withinformation on how to follow them.

Review the specific information for each trimester ofpregnancy and post-partum in the next four sections.The Training Prescription chart in each sectionsummarizes your program during that stage.

Enjoy your training. Be sure to consult the PSP fitnesssection on your base if you have questions about theinformation in this guide, if you are concerned aboutyour program or if you would like alternatives to someof the recommended exercises.


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Do you exercise regularly?

YES NO Now is agreat time tostart!

See your doctorbefore you begin.

Aerobic Exercise:Follow this guide

Flexibility andMuscular Training:Follow the CSEPbookletActiveLiving DuringPregnancy

Do you doAerobic Training?

YES NO

Do you doMuscular Training?

YES NO

Follow this guideFollow the CSEP

bookletActive LivingDuring Pregnancy


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Healthy Eating

Pregnancy is a time to take care of yourself by eatingenough to fuel your needs and to build a healthy baby.Your energy needs are even higher if you are exercisingor breastfeeding. Expect to gain about 11 to 16 kg(2535 lbs) during your pregnancy.

Let the rainbow be your guide. Include a variety offoods from Canadas Food Guide to Healthy Eating, bothwithin and among the four food groups to assure thatyou and your baby get all the essential nutrients. Get acopy ofCanadas Food Guidefrom your PSP healthpromotion or fitness staff and use it to understand

serving sizes and the number of servings you require.Eat meals and snacks at regular intervals to main-

tain a constant energy source for your developing babyand for your own working muscles during exercise. Trynot to skip meals or go too long without eating. Includeat least three food groups to balance your breakfast andall four food groups at lunch and dinner. Here are somesample nutritious meals:

N BreakfastHigh fibre cereal, milk and fruit/juice.

N LunchCanned salmon sandwich, garden salad withvinaigrette, 1% milk and an apple.

N DinnerChicken, beef or veggieburger with rice,baked potato, pasta or whole grain roll, plus steamedor raw veggies, fresh fruit and vanilla yogurt.

Use high carbohydrate snacks to fill the gap,

especially before and after exercise. Good choicesinclude a banana and yogurt, a crunchy granola bar,chocolate milk, 100% fruit juice, wheat crackers withpeanut butter, and trail mix.

Here are some tips to get the most out of theCanadas Food Guide to Healthy Eatingsfour foodgroups.

Grain ProductsGo for the grains7 to12 Food Guide-size servings perday (or more if you are very active!). Grains are MotherNatures prime fuels for energy, plus B vitamins, ironand fibre. For long-lasting carbohydrates, trust fibre-richwhole grain breads and cereals.


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Heres a long list to choose from:

N multigrain rolls N rye bread

N sesame bagels N flaxseed pitas

N white and brown rice N enriched pasta

N couscous N oatmeal

N bulgur N cornmeal

N muffins N biscuits and crackers.

N whole-grain pancakes or waffles

Vegetables and Fruit

Enjoy 5 to10 serving per day! Put some colour on yourplatemix dark green, deep yellow, orange and redveggies and fruits to get your antioxidants, fibre andfolate. Enjoy fresh and frozen leafy vegetables likebroccoli, spinach, rappini and bok choyandstarchyvegetables such as white and sweet potatoes, green peas,corn, winter squash and plantain. Choose fresh, frozenor canned fruits as well as 100% fruit juices at meals orfor snacks.

Looking for fresh ideas? Try

N a spinach salad with strawberries and citrus vinaigrette

N broccoli, red pepper and snow peas in a stir fry

N a handful of cherry tomatoes, baby carrots, greenpepper strips and celery in a zip lock bag with an icecubemakes a great snackto go!

Milk ProductsAim for 3 to 4 servings per day. Choose lower-fat dairyproducts for muscle contraction and bone-buildingcalcium. Look for lactose-free milk products or,alternatively, fortified soy drinks if you are lactoseintolerant or vegetarian.

Here are some great combos:

N a fruit smoothie

N cheese and crackers

N vanilla yogurt on a baked apple

N crunchy cereal with milk

N a soothing mug of hot cocoa (or cold milk) and acrispy oatmeal cookie


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Meat and Alternatives

Count on 23 servings a day. Build a strong baby withlean red meat, chicken, fish and other seafood, whichprovide high-quality protein, iron, zinc and important B

vitamins. Alternatively, choose eggs, fortified soy products,cooked dried beans, peas, lentils, peanut butter and tofu.

Need some menu ideas? Try

N spaghetti and meat sauce N chicken stir fry

N beef and veggie kabob N grilled salmon steak

N clam chowder N vegetable frittata/omelette

N vegetarian chili N bean burritos

N soy veggieburger/hot dog N chick pea saladN Asian tofu stir fry.

Here are some other important practices forgood nutrition during pregnancy.

N Make your fats count. Be sure to get essential fattyacids for babys brain development and eyesight by usingcanola and soybean oils and soft, non-hydrogenated

margarine. Enjoy the benefits of fish such as salmon,tuna, mackerel, sardines and rainbow trout. Other foodsources include nuts and seeds. High fat foods to limitinclude commercial baked goods like pies, cakes,cookies, pastries, fried snacks and batter-dipped anddeep-fried foods.

N Supplements. To meet mom and babys need forextra folic acid before and during pregnancy, a daily

supplement with a minimum of 400 mcg of folicacid is recommended in addition to a nutritious diet.Talk with your health care provider about anappropriate prenatal supplement.

N Drink lots of fluids. In addition to the fluid youneed during and after exercise, consume at least2 litres (8 cups) daily from water, milk, juice,sport drinks, soups and decaffeinated beverages.

For example, 4 cups water + 3 cups 1% milk + 1 cuporange juice = 8 cups (1 cup= 250 ml)

If you are a sport drink fan, choose one that is 68%carbohydrate like Gatorade or Powerade to prevent lowblood sugar, to refuel muscles and to replace fluids andelectrolytes (sodium and potassium) lost in sweat.

Consume additionalfluids when youexercise

12 hrs before500 mL (2 cups) water

During175375 mL (3/411/2cups) water, dilutedfruit juice or sportdrink every 1520minutes

After625750 mL (21/23cups) water, fruit juice,sport drink for each.5 kg of sweat lost inexercise


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N Limit your caffeine. Limit coffee, tea and colas to

(a total of) 02 cups per day. Consuming too much

caffeine can lead to dehydration which will decrease

physical performance and can also reduce breast milk

production.

N Avoid alcohol. Drinking beer, wine and spirits

throughout your pregnancy can be harmful to your

developing baby. Alcohol should also be avoided

when breastfeeding as it can be passed along to the

baby in breast milk.

N Get enough salt. It is not necessary to restrict

salt/sodium intake during pregnancy. If you sweat a

lot during exercise, you may need to replace sodium

by sensible use of table salt, condiments (mustard,

pickles, ketchup, soy sauce, salsa), tomato or

vegetable juice cocktail and soups.

N Be careful with herbal teas. Herbal teas generally

considered safe by Health Canada when used in

moderation (23 cups/day) are: citrus peel, ginger,

lemon balm, linden flower, orange peel and rose hip.

Chamomile teas are likely not appropriate for use

during pregnancy. They have been reported to have

adverse effects on the uterus. Discuss the safe use of

herbal teas with your health care provider.

N Choose the right energy bar. If you enjoy energy

bars when you are active, be sure to pick one with

more carbohydrates than protein to help you get

ready foror recover froma workout. Energy bars

should notbe considered as a meal replacement.

N Play it safe.Avoid raw meats, seafood, eggs and

unpasteurized soft cheeses, hot dog wieners and pts

to minimize the risk of contracting food-borne

illnesses. Always follow safe food handling practices

to reduce the risk of food poisoning. Fresh water fish,

swordfish and fresh tuna can be a source of contami-

nants such as mercury. Contact your local public

health office for any restrictions in your area.

Many popularherbal supplementssuch as gingsengand echinecea havenot been provensafe to use duringpregnancy and

when breastfeeding.You should nottake any herbalmedicines unlessdirected to do soby your physician.


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Stopping Smoking

Smoking and second hand smoke exposure duringpregnancy places the health of you andyour baby atrisk. Problems that can occur as a result of smoking andsecond hand smoke exposure during pregnancy includestillbirth, spontaneous abortion, lower birth weight,premature birth, placental abruption, reduced fetalgrowth, sudden infant death syndrome(SIDS), cleftpalate, cleft lip and some childhood cancers.

If you are a smoker, quitting smoking prior tobecoming pregnant or very early in your pregnancy isideal. But health benefits can be gained by abstaining

from smoking at anytime during your pregnancy. If youwish to stop smoking, please see your physician todiscuss treatment options. Your base/wing healthpromotion director can discuss any concerns you haveand provide information on smoking cessationprograms that are available.

Exercising SafelyThe average weight gain during a healthy pregnancy is11 to 16 kg, with the greatest increases in the secondand third trimesters. Body fat increases as well, particu-larly in the first two trimesters. These changes will affectyour exercise abilities and your level of energy. Weightgain will also alter your centre of gravity and couldaffect your balance and coordination.

Here are some important general guidelines tofollow as you train:

N Seek medical care early in your pregnancy. First, toensure that you and your baby are doing well. Second,to organize the specialized and personal care you willrequire during your pregnancy. Finally, to ensure thatyou and your baby are protected from unnecessaryoccupational hazards by the assignment of a temporary

medical category and employment limitations. Yourtemporary category and employment limitations willbe removed once you have fully recovered from yourdelivery. You should obtain clearance to continueparticipating in an exercise program from the physicianthat will be following you throughout your pregnancy.

Pregnancy is animportant time toconsider all your

lifestyle habits.Along with regularphysical activity,other importantpillars of a healthypregnancy includehealthy eating,effective stressmanagement,adequate rest,abstaining fromalcohol, and notsmoking.


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N Avoid heavy lifting tasks and prolonged standing

during pregnancy, particularly in the third trimester.

N To ensure your baby does not become overheated,

avoid exercising in warm, humid environments

(including pools where the water temperature is high)and avoid using saunas and hot tubs.

N Listen to your body. Avoid exercising so strenuously

that you feel lingering fatigue. This is especially

important in the third trimester when your babys

needs for nutrition and growth rate are the greatest.

N Use the Personal Training Recordat the back of the

Guideto monitor and record your progress. Inaddition, it is recommended that you check in with

your PSP fitness staff on a monthly basis to ensure

that your training is going well and that you are

doing your exercises properly.

Safe Activities During Pregnancy:

N Walking N JoggingN Cycling N Stairmaster

N Swimming N Aquafitness

N Rowing N Yoga

N Pilates N Spinning

N Muscular/strength training

N

Elliptical/cross trainer machineN Boxing conditioning trainingnon contact

Activities to Avoid:

N Rollerblading N Cross-country skiing

N Water skiing N Scuba diving

N Skating N Soccer

N Basketball N Obstacle courses

N Contact activities such as hockey, football, rugby or

broomball

N Parachuting, repelling or rock climbing

N Rucksack marches and casualty evacuation

Avoid exerciseduring pregnancyif any of theseconditions arepresent

N Heart diseaseN Restrictive lung

disease

N Incompetentcervix or cerclageplacement

N Multiple gestation

at risk forpremature labour

N Persistent second-or third-trimesterbleeding

N Placenta previa after26 weeks gestation

N Premature labour

during the currentpregnancy

N Rupturedmembranes

N Preeclampsia/pregnancy-inducedhypertension

N

Intrauterine growthretardation


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Stop exercising if you experience

N Persistent uterine contractions

N Unexplained pain in the abdomen

N

Anygush of fluid from the vaginaN Bleeding from the vagina

N New or increased back or pelvic pain

N Sudden swelling of the ankles, hands, or face

N Pain, redness, and swelling in the calf of one leg

N Persistent headaches or disturbances of vision

N Dizziness or faintness

N Fatigue, rapid heart beat, chest pain, or difficultybreathing

N Failure to gain weight (i.e., less than 1 kg per monthduring the last two trimesters)

N Absence ofor a change infetal movements

N Elevated heart rate or blood pressure followingexercise (after 1 hour)

If any of the symptoms in the Stop exercising listoccur during your activity or as result of it, consult yourdoctor immediately.

Certain conditions may mean that you cannotexercise at all during pregnancy or you must beextremely careful when you are exercising. These areset out in the accompanying lists. Your physician willplay an important part in identifying these medical

concerns and guide you accordingly.

Exercise with caution

if any of these condi-tions are present

N Severe anemia

N Unevaluatedmaternal cardiacarrhythmia

N Chronic bronchitis

N

Poorly controlledtype 1 diabetes

N Extreme morbidobesity

N Extreme under-weight

N History of extremelysedentary lifestyle

N Intrauterine growthrestriction in currentpregnancy

N Poorly controlledhypertension

N Orthopediclimitations

N Poorly controlledseizure disorder

N Poorly controlledhyperthyroidism

N Heavy smoker


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What to do if you get injured?

Anyone who exercises is at risk of becoming injuredand this will be no different during your pregnancy.In fact, pregnancy itself may put you at greater risk ofdeveloping certain injuries. Changes in your bodyweight, body shape and the release of hormones thatincrease the laxity of your ligament and joint structuresmay increase your risk of developing strains and sprains.Despite these inevitable changes, research has shownthat women who exercise throughout pregnancy arenot at increased risk of injury. Should you develop aninjury during your pregnancy, see your physician for an

assessment and treatment recommendations. Many ofthe over-the-counter medications that we use to treatourselves for a variety of common medical problemsare potentially harmful to your developing baby andshould not be taken without medical advice. As a generalrule, for most musculoskeletal injuries you cannot gowrong by initially applying the RICE principleRest, Ice, Compression and Elevation.


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Training RoutinesDuring Pregnancy


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TrainingRoutines

DuringPregnancy

Your training sessions will include aerobic activity,strengthening exercises and easy stretching movementsfor warm-up and cool-down. Follow the guidelinesprovided for safe and effective training. The Training

Prescription chart for each trimester will refer you to thestrength training circuits detailed in this section. Usethe Personal Training Recordat the back of the Guideto keep track of your workouts.

Warm-up, Cool-downand Stretching

A good warm-up is an important component of yourtraining routine. At the beginning of each session doapproximately five to ten minutes of light aerobicactivitybrisk walking, easy marching, or jogging.Follow this with a 5 minute period where you performthe stretching sequence shown here to help prepare youfor the workout. Take your time with these exercises. Tocool down at the end of the session, run through the

stretching sequence again.N For each exercise, stretch slowlyto the end of your

range of motion and hold for 2030 seconds.

N Most of these exercises involve stretching one side ofthe body at a time. Pause briefly after the stretch,then repeat on the other side.

N Stretch until you feel a gentle tightness and hold atthat point. Dont bounce in an attempt to be able tostretch further. If you feel pain, you are stretching toofar.

N Breathe naturally and try to relax all your muscles asyou do each stretch. Dont hold your breath.

N Exercise number 8 may become more difficult asyour pregnancy progresses.


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Stretching Sequence

Neck and Upper-Back Stretch

While standing, grasp hands together andreach the arms out in front at chest height.

Shoulder/Chest Stretch

Stand facing the wall,placing your palm

and forearm againstit, then turn yourbody away from thewall until you feel agentle stretch in yourchest and shoulder.Maintain a smallbend in your elbow.

Thigh Stretch

Holding onto the back of a chair for balance,bend one leg up behind you and grasp theankle. Slowly move the leg back until you feela gentle stretch. To increase the stretch youcan push your hips gently forward.

HamstringStretch

Using a chair forbalance, place oneleg in front with theheel on the floor.

Keep your legstraight and bendforward from thewaist until you feel agentle stretch in the back of your leg andbuttocks. Remember not to bounce duringthis exercise.

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Calf Stretch

Using a chair or the wall for support, extendone leg out behind, keeping both feet flat onthe floor with toes pointing forward.

Ileotibial BandStretch

In the standingposition, cross yourleft leg in front of

the right, then leanto the left side whilesticking your righthip as far to theright as possible.Repeat for the oppo-site side of the body.

Inner Thigh StretchIn a sitting position, put the soles of your feettogether. Placing your hands behind forsupport, lower your knees toward the floor.

GlutealStretch

Lying on your back with one knee bent, theother crossed over with ankle against the knee/upper thigh, reach and pull your bent kneetowards you. The position is like you are sittingin a chair with one leg crossed over the other.

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Strength Training

There are five circuits included here:

N two for upper-body (UB) strength

N two for lower-body (LB) strengthN one for Core strength.

Do the circuits on the required days as set out inthe Training Prescription charts. You should also do dailyKegel exercises to help strengthen your pelvic floormuscles and these are explained below.

UB and LB Circuits

N When doing body-weight or stack weight circuits, dothe number of repetitions shown. Going to Failuremeans doing as many repetitions of an exercise asyou can until you cant do another one. Recognizingthat you are pregnant, your training now involvesconservativemaintenance routines and so we dontrecommend that you work to failure. Instead you

should initially aim to complete 1214 repetitions ofeach exercise. As your pregnancy progresses thenumber of suggested repetitions will gradually getsmaller. You will have to estimate how you feel soyou stop before the reps get too difficult ordemanding. Remember you are supposed to betraining conservativelyso dont overdo it!

N If the stack-weight equipment you need for a particular

exercise isnt available or it feels uncomfortable whenyou use it, you can substitute the exercise from thebody-weight circuit that works the same muscle group.It is very important to replace exercises with alternateexercises that work the same muscle group in order tomaintain proper muscle balance. If you have concernsabout the correct choice of exercise consult your PSPfitness staff.

N Breathe comfortably when doing the exercises. Inhaleand exhale on each repetitionexhaling on effort.

N Use the illustrations and descriptions for each exerciseas a guide to make sure you do the right technique. Ifyou are unsure if you are doing the exercise correctlyask your PSP fitness staff for assistance. For each


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exercise, go from the start position to completion,then under control return back to the start position and repeat.

N For exercises done in a standing position, the feet

should be shoulder-width apart for good balance, theknees slightly bent to prevent strain on the lowerback and the toes pointing slightly outward.

N Always perform the movement through the full rangeof motion, making sure not to lock the joints in theextended position.

N When using stack weights, hold the bar with thethumbs facing in toward one another unless noted

otherwise.N Make it a habit to train with a partner. You can spot

one another and provide technique guidance andencouragement. If this is not possible, please advisethe PSP fitness staff that you are using the facilities sothat they can be available to you in the event thatyou require assistance.

Abdominal/Lower backCore Circuit and Kegel Exercises

Strengthening the body core and pelvic floor musclescan help offset many of the discomforts commonlyexperienced by women during pregnancy and post-partum. Potential discomforts include bladder-controlproblems, hemorrhoids and lower-back pain.

The Training Prescription chart for each stage ofyour pregnancy notes when the Core circuit should bedone. Protect your lower back by doing a pelvic tiltwhen doing these Core strengthening exercisesandwhen stretching or doing the UB and LB circuits.(See Exercise #1 on page 19.)

To locate your pelvic floor muscles for doing Kegelexercises, try to stop the flow of urine when urinating.(If it stops, youre contracting the right muscles!) Also

try to contract the anal sphincter and the vagina at thesame time. Once you have located these muscles, youcan perform this exercise anytimewhen yourereading, watching TV, driving, or even standing at thekitchen sink. Build up to 10-second hold/contractions.Do 20 to 30 repetitions each day.


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Upper-Body Circuit #1

Body-Weight Exercisesthe number of repetitions ofeach of these exercises will be shown on the trainingcharts that are provided for each trimester of your preg-nancy and after your delivery.

Push-Ups (fingers forward)for Chest/Shoulders

With the back firm and flat (not sagging)and hands under the shoulders, push upstraightening the arms. To maintain comfort,

use the knees instead of your toes as thepivot point/support or use a table or benchfor hand placement. As your pregnancyprogresses, doing push-ups to a table or abench may accommodate the growingabdomen and help you maintain properposture while doing the exercise.

Bicep Curlsfor Biceps

While holding the ends of your tubing inyour hands, stand on the centre of yourtubing such that you have equal lengths oftubing on either side. Standing with yourknees slightly bent and your shoulders back,grasp the tubing such that you feel resistanceat the start of the curl. Keeping the elbowagainst your side, flex the arm at the elbowand raise your hand to shoulder height.Slowly return to thestart position andrepeat. This can bedone with both armsat the same time orby alternating your

arms.

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Dipsfor Chest/Shoulders/Triceps

With the palms supported on a sturdy chairor bench, behind your back, extend the arms

until they are straight. Lower your body sothat your upper arm is parallel to the ground.For varying levels of difficulty, you can keepyour legs fully extended and pivot off yourheels or you can bend your knees and keepyour feet flat on the ground. If necessary, usea support booster under your buttocks.

Pull-downsfor Mid-back/Posterior shoulder

Drape your tubing evenly over the top of anopen door, with a towel between the tube andthe door to protect the tubing. Reach up withyour arms and grasp the tubing such that

there is some resistance at the start of thepull-down. While bending at the elbows, pulldownward with your arms until your handsreach shoulder height. Slowly return to thestart position and repeat. Note that as yourpregnancy progresses it may becomedifficult to get close enough to the door. Atthis stage a hook in the wall or a sturdy

shower rod may be a good alternative.

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4


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Seated Rowingfor mid/upperback/Posterior shoulders

Sitting on the ground with your legs extended,back straight or slightly leaning back, hook the

tubing under the soles of your feet. Reachforward and grasp the tubing such that youhave some resistance when you start rowing.With your elbows bent, pull backwards untilyour hands are at your side. At the end of thismovement your shoulder blades should besqueezed together and your chest pushedforward. Slowly return to the start position.

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Note: you should beable to get the rubbertubing needed for theseexercises from your PSPfitness staff. If you areuncertain about thewritten instructions askthe PSP fitness for ademonstration andexplanation.


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Upper-Body Circuit #2

Using Stack Weightsthe number of repetitions ofeach of these exercises will be shown on the trainingcharts that are provided for each trimester of yourpregnancy and after your delivery. As your pregnancyprogresses, the weights you will use and the number ofrepetitions of each exercise will decrease.

Chest Pressfor Chest/Shoulders

Extend the arms in front at chest height

pushing the handles out and then undercontrol return to the starting position.

Lat Pull-Downsfor Mid-back/Posterior shoulders

Seated on a bench (or kneeling on one knee)

grip the bar slightly wider than shoulderwidth apart, pull the bar down in front ofyour face to shoulder level and then undercontrol return to the start position.

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Shoulder Pressfor Shoulders

Seated, push the handles up from shoulderheight until the arms are fully extended over-head and then under control return to the

start position.

Tricep Extensionsfor Triceps

Hands close together and elbows bent 90,push hands down until the arms are straight

and then under control return to the startposition.

Bicep Curlsfor Biceps

Arms down in front and fully extended,grasping the bar with the thumbs facing out.

Curl the bar, pulling the hands up under thechin and then under control return to thestart position.

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Lower-Body Circuit #1

Body-Weight Exercisesthe number of repetitions ofeach of these exercises will be shown on the trainingcharts that are provided for each trimester of yourpregnancy and after your delivery.

Squatsfor Thighs/Buttock

With your arms held out front for balance, feetshoulder-width apart and toes pointing slightlyoutward, bend the legs squatting (no lower thanthighs parallel with the floor) then return to full

standing position. Try to keep your knees directlyabove your ankles during this exercise. Use a wallfor back support if you wish. As your pregnancyprogresses try holding onto a chair or ledge forsupport. Alternatively, you can perform a frontlunge by stepping forward with one leg, bendingthe knee and shifting your weight over it whilekeeping the upper body erect and backflat.Repeat alternately to the other side.

Kick Backsfor Hamstrings/ Buttock

Stand facing the wall, using it for support.With one knee bent and hip flexed, extend theopposite leg back then slowly return to startingposition. To increase the load, hook a piece oftubing around the leg of a sturdy table. Stand

facing the table, using it for support. Hook thetubing around the sole of one foot and extendthat leg back then slowly return to startingposition. Be sure to keep the knee bend andhip flexed in the supporting leg.

1

2


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Calf Raisesfor Calfs

Forefeet supported on a low board, raise upon the toes then slowly lower heels to thefloor.

Hip Adductionfor Inner thigh

Lying on your side, rest the foot of the topleg on a bench about 30 cm high then pullthe bottom leg up to the top one. Switchsides and repeat.

Hip Abductionfor Hips

Lying on your side, raise your top leg1015 cm. Switch sides and repeat.

3

4

Note: For exercises4 and 5, as yourpregnancy progressesyou may want to placea towel or small pillowunder your belly forcomfort and support.

5


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Lower-Body Circuit #2

Using Stack Weightsthe number of repetitions ofeach of these exercises will be shown on the trainingcharts that are provided for each trimester of yourpregnancy and after your delivery.

Leg Pressfor Thighs/Calfs

Set seat for a 90 bend at the knees and withthe insteps on the pedals, push the pedalsaway extending the legs fully. Under control

return to the starting position.

Hamstring Curlsfor Hamstrings

From a sitting position with your legs fullyextended and both heels resting on thepadded bar, bend your knees as far back as

they will go. Under control return to thestarting position.

Calf Extensionsfor Calfs

Insteps on the pedals and legs straight, pushpedals away from you with your toes. Undercontrol return to the starting position.

1

2

3


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Hip Adductionfor Inner thigh

With the padded loop just below the knee,draw the leg closest to the pulley across infront of the other. Under control return to

the starting position.

Hip Abductionfor Hips

With the loop on the leg farthest away fromthe pulley, draw that leg up and away. Undercontrol return to the starting position.5

4


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Abdominal/Lower back(Core) Circuit

Pelvic TiltStand facing away from the wall, with yourfeet shoulder-width apart and 1230 cm fromthe wall. Bend the knees and tilt the pelvisbackward so the lower back is pressed againstthe wall. Slowly extend the knees keepingthe lower back against the wall and yourabdominal muscles tight. Hold 20 seconds,

relax, and repeat 5 times. (You can make thisexercise more difficult by doing it with yourfeet closer to the wall.)

Cat Arch

On your hands andknees, do a pelvic

tilt making sureyour back doesntsag. Contract yourabdominal musclesand arch your back.Hold for 20 secondsand then relax.Repeat 46 times.

Oblique Curls

Lie on your side with your knees bent, andyour shoulders, hips and knees in line. Liftyour upper body off the floor by reachingtoward your feet with your top arm. Do1015 repetitions on each side.

1

2

3


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Low-Back Lift

Put a skipping rope or long towel under boththighs and hang onto both ends. With yourknees bent 45 and hips at 90, straighten at

the waist using your lower back. Hold for 20seconds and then relax. Repeat 1015 times.

Chair Curl-UpsSit in a chair facing a table. Place your forearmson the table. Tighten your abdominals andpush your head down toward the table whileproviding resistance with your forearms. Do1015 repetitions.

Kegel Exercises

Contract the muscles around the vagina and around theanal and urinary sphincters. Build up to 10-secondhold/contractions. Do 20 to 30 repetitions per day. Dosome during your regular training sessions. You can do

them at all sorts of other times as wellwhen youredriving the car, sitting at a desk, taking the elevator orat work standing in your kitchen!

4

5


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First Trimester


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32

The Effect of Body Changes

on Exercise

In the first trimester there are not many noticeable

physical changes. However, there are changes occurringin your body that may affect your ability and desire to

exercise. Some of these include:

N increased urination

N nausea

N tender breasts

N

minor weight gain (0.5 kg to 2 kg)N increase in blood volume

N increased fatigue (although some women actually feel

moreenergetic!).

Because of the increased demand on your cardiovascular

system to provide oxygen to your baby, you may also

notice:

N an increase in resting heart rate of 715 beats/min

N some breathlessness with exertion like climbing stairs.

The Effect of Exercise

on Your Pregnancy

There are many benefits associated with physical activitynow and throughout your entire pregnancy. Regular

exercise:

N helps with circulatory improvements for providing

oxygen to your baby

N helps to decrease discomforts such as nausea and

muscle cramps

N helps to keep your weight gain at a healthy rate andhelps avoid gestational diabetes

N provides stress release

N helps prepare you for the physical demands of labour

N decreases the risk of spontaneous abortion.

FirstTrimester


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33

Even if you are feeling tired and nauseated at this time,it is a great idea to try and fit activity into yourschedule.

Safety & ComfortReview the Exercising Safelytips on page 8 and use themas your guide during this trimester.

For comfort during activities such as walking andrunning, be sure to wear:

N a supportive bra

N loose and cool clothing that allows for heat loss

N running shoes with a thick sole and good supportunder the forefoot and around the heel. (The staffat a running shoe store can give you advice onshoe selection.)

Nutrition & Hydration

RemindersN Carry a water bottle, and take small, frequent drinks

throughout the day.

N Many pregnant women feel sick from time to time,especially during the first few months of pregnancy.Seek medical attention if you are vomiting frequentlyand cant manage to eat anything.

N

And remember to abstain from alcohol.

Exercise Guidelines

The first and second trimesters are very similar withcontinuous aerobic sessions on three days and strength(circuit) training on two others. Day 3 is for activeresteasy walking, gardening, biking with the family

and other similar activities. Day 7 is a total rest day.

During aerobic activity

N For your own safety and the safety of your baby, it isvery important to monitor and control the durationand intensity of your aerobic sessions. Go at a just

Research shows thatbabies of mothers

who exercised during

pregnancy are at lowerrisk of developingdiabetes and have alsoshown to score higheron mental tests atage five.


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34

talk pace for comfort and safety. Just talkorJTmeans you are able to talk comfortably (withoutlaboured breathing) while exercising.

N If you have been exercising for longerthan

45 minutes per session, reduce your timeto 45 minutes.

N If you have been exercising for less than 45 minutes,stay at the same duration you have been doing.

N If you were inactive before becoming pregnant,gradually increase your aerobic activity to 2030minutes per session.

N Drink plenty of fluids, before, during and after exercise!

N If anything starts to hurt or you feel faint or dizzy,STOP. You should see your doctor before exercisingagain.

During strength training

N Use proper breathing. Exhale on the effort of eachrepetition and dont hold your breath.

N Do not go to failure on any of your weight sets.

N Take sufficient rest periods between exercises and sets.

N Sip on fluids throughout each training session!

Myth:

Taking baths will causegerms to get in thevagina and infect yourbaby.

The Truth:

Baths are great forpregnant women foreasing aches andpainsand for relax-ation. The temperatureis what can be theproblem. Avoid hottubs or baths with

temperatures above38 C (100 F).


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Continuous

Aerobic

Upto

45minat

JTpace

Strength

Core

Circuit

KegelExercis

es

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:12

Sets:2

or

Circuit#2:

Loa

d:15RM

Reps:12

Sets:2

KegelExercises

ACTIVE

REST

Continuous

Aerobic

Up

to

45minatJTpace

Strength

Core

Circuit

KegelE

xercises

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:12

Sets:2

or

Circuit#2:

Loa

d:15RM

Reps:12

Sets:2

KegelExercises

Sportorother

continuousactivity

Upto

45minat

JTpace

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY

TrainingPrescription

FortheFirstTrimesterWeek

s11

3ofPregnanc

y

BW

bodyweig

ht

JTjusttalkpace

RM

RepetitionMaximum


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BWbody weight

JTjust talk pace

RMstands for Repetition Maximum. It is the load

that you can lift a specific number of times when youare rested. For example, a 15RM load is the load you

could lift 15 times but would have trouble doing 16

repetitions in your 1st set.

The exercise prescription will give the load as an

RM and then a number of repetitions of that load to

perform in each set. For example:

N Set 1 N Set 2

Load: 15RM Load: 15RM

Reps: 14 Reps: 12

This means that for each exercise in set 1 select a

load that you could do 15 times to failure but only do

14 reps [stop 1 rep before failure]. In the 2nd set, use the

same load but only do 12 repetitions.


36


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Second Trimester


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38

The Effect of Body Changeson Exercise

The second trimester will bring a variety of physical

changes, including:N increase in uterus size

N resting heart rate increase of another 34 beats/min

N increase in body weight of 35 kg

N heartburn/constipation

N leg cramps

N decreased fatigue and nausea

N increased feeling of energy.

The Effect of Exerciseon Your Pregnancy

When you reach this stage of your pregnancy, you willlikely begin to feel better if you experienced fatigue and

nausea in the first trimester. Exercising throughout thistrimester can:

N decrease perceived discomfort

N keep weight gain at recommended levels

N decrease the risk of gestational diabetes

N decrease constipation

N reduce the risk of muscle cramps

N help you prepare for labour and delivery

N improve your psychological outlook and self-esteem

N help you feel better about the amazing changes yourbody is going through.

Safety & Comfort

Review the Exercising Safelytips on page 8 and the FirstTrimesterSafety & Comfortinformation on page 33 anduse this as a guide for activity during this trimester as well.

Even though you may be feeling better and moreenergetic, you should maintain your exercise durationand intensities. Do notincrease them.

SecondTrimester

An old wives talehas that lifting yourarms above yourhead could causethe umbilical cord to

wrap around yourbabys neck. This ispure fiction. Nothing

you might do cancause (or prevent)this from occurring.


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39

N After the fourth month of pregnancy you should

avoid exercising while lying on your back, since this

may cause light-headedness and can interrupt blood

flow to your baby.

N Your doctor will watch for diastasis recti (separation

of the connective tissue in the abdominal muscles)

during your regular check-ups. If this occurs, you will

be advised if you should modify or discontinue

abdominal exercises.

Remember that pregnancy affects each woman

differently. If you are having trouble performing the

prescribed program for this trimester, see your doctor.

It may be wise for you to move on early to the third-

trimester program.

Nutrition & Hydration

Reminders

N Fuel at regular intervals with meals and snacks to

maintain a constant energy source for your developing

baby and moms working muscles during exercise.

N Heartburn is a common discomfort during pregnancy.

Eating smaller meals often helps. Not eating before

lying down at bedtime may also help.

Exercise Guidelines

Review the first trimester guidelines for aerobic activity

and strength training on pages 3334.

Abdominal exercise must now be done on the

hands and knees or on your side. See the recommended

exercises.

Your uterus and breasts are growing! Be sure to

wear supportive clothing that allows for heat dissipation

during exercise.

Remember tohydrate withmore fluidswhen youexercise:

12 hrs before:

500 mlDuring:175375 ml every1520 minutes

After:625750 ml for each.5kg of sweat lost in

exercise


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Continuous

Aerobic

Upto

45minat

JTpace

Strength

Core

Circuit

KegelExercis

es

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:11

Sets:2

or

Circuit#2:

Loa

d:15RM

Reps:11

Sets:2

KegelExercises

ACTIVE

REST

Continuous

Aerobic

Up

to

45m

inat

JT

pace

Strength

Core

Circuit

KegelE

xercises

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:12

Sets:2

or

Circuit#2:

Loa

d:15RM

Reps:12

Sets:2

KegelExercises

Sportorother

continuous

activity

Upto

45minat

JTpace

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY


FortheSecondTrimesterWe

eks1426ofPregn

ancy

BW

bodyweig

ht

JTjusttalkpace

RM

RepetitionMaximum


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Third Trimester


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42


Physical changes in the third trimester include:

N increased uterus size

N continued weight gain of 36 kg

N return of fatigue

N increased need to urinate

N increased looseness in your joints

N heartburn and indigestion

N muscle crampsN swelling in the hands, feet and ankles

N disrupted sleep.

The Effects of Exerciseon Your Pregnancy

Exercise in the third trimester helps you prepare for

the birth of your baby. Maintaining a regular exercise

routine at this stage can help offset many of the

discomforts of late pregnancy.

The exercise you have done throughout your

pregnancy offers benefits duringlabour and delivery.It can lead to:

N increased pain tolerance

N shorter labour with less intervention

N decreased incidence of vaginal tearing

N decreased chance of needing a c-section

N decreased chance of needing a forceps delivery

Safety & ComfortReview the Exercising Safely tips on page 8 and the

First Trimester Safety & Comfort information on page

33 and use this as a guide for activity during this

trimester as well.

ThirdTrimester


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43

N Your centre of gravity changes with advancing preg-nancy. This may cause you to lose your balance moreeasily. Be careful even when walking and exercising!

N Your joints are also becoming looser at this stage in

preparation for delivery. This can also affect yourstability. Be sure to decrease your exercise intensityat this time.

It is important to listen to your body, particularlynear the end of pregnancy. Even if you are feeling reallyenergetic it is important not to overdue it. Follow yourprogram and allow your body to store energy for labourand delivery.

Nutrition & HydrationRemindersN You need to maintain your energy. Follow the

Healthy Eating tips and advice on pages 47 andCanadas Food Guidefor best results!

N It is important to gain a healthy amount of weightduring pregnancy. Pregnancy is not a time fordieting. Eat well and stay activebut while you areeating for two, you dont need to eat like two!

Exercise GuidelinesN Move to activities with less risk of falling. Activities

such as stationary cycling, stairmaster, brisk walking,swimming, elliptical/cross trainer machine or aquafit-ness exercises may be more comfortable and saferthan running or cycling as pregnancy progresses.

N Reduce your exercise duration to a maximum of30 minutes if you have been exercising for longer.

N Move from circuit training using stack weights/

machines to body-resistant exercises only.N Stretching should be gentle! Do not stretch to the

point of pain.

N Be sure to stop if you experience pain or fatigue. Yourgoal is to go into labour and delivery feeling wellrested and physically ready!


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Continuous

Aerobic

30min

JT

Strength

Core

Circuit

KegelExercis

es

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:9

Sets:1

ACTIVE

REST

Continuous

Aerobic

30min

JT

Strength

Core

Circuit

KegelE

xercises

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:9

Sets:1

Continuous

Aerobic

30min

JT

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY


FortheTh

irdTrimesterWeeks274

0ofPregna

ncy

BW

bodyweig

ht

JTjusttalkpace

RM

RepetitionMaximum


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Post-Partum


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46

Congratulations on the birth of your baby! The speedat which you return to a normal training routine willdepend on the length and difficulty of your delivery. Ifyou had any complications or medications, more rest and

recovery time will be needed. It is also important to notethat many of the physical and physiological changes thatoccur with pregnancy will persist for several months afterdelivery. Your doctor will advise you on this.


Your body is undergoing many changes at this time,including:

N a decrease in uterus size

N loss of weight

N hormonal changes

N changes in your breasts

N tightening of muscles stretched in pregnancy

N tightening of your joints

N decrease in blood volume and a corresponding dropin heart rate.

Remember that you cannot return to your normalunit/personal physical training program immediatelyfollowing the birth of your baby. As your body recoversfrom pregnancy and labour, you need to gradually re-

condition yourself in preparation for the physical demandsyou will encounter on returning to work. In addition tothe training routine in this guide, your unit may haveother programs to assist with this gradual return.

The Effect of Exerciseon Your Recovery from

Labour and DeliveryContinuing with your physical activity routine is veryimportant at this stage. It will help:

N improve your muscle strength and stamina

N tone muscles stretched during pregnancy and delivery

Post-Partum


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47

N relieve stress and muscle tension

N reduce the risks of depression

N improve self-confidence and self-image

N improve you energy level.

Safety & Comfort

Listen to your body especially in the early weeks afterdelivery. Sleep deprivation as well as recovery fromlabour can affect your balance, agility and your energylevel. It is still best to stick with low-impact, low-risk

activities until you feel completely recovered.N Prior to returning to your exercise routine you should

see your physician to ensure that it is safe to resumeexercising

N Start slowly with walking and the body-weightstrength training circuits.

N If you had diastasis recti during pregnancy, you willneed to modify your abdominal program until the

muscle separation is less that one finger width. Yourdoctor can advise you on this.

N Should you develop an injury and are breastfeedingyour baby see your physician prior to taking anymedication or homeopathic compound. Manysubstances are potentially harmful to your baby andcan be transmitted through your breast milk.

Nutrition & HydrationRemindersN Moms should continue to follow the Healthy Eating

guidelines on pages 47 to recover from pregnancy aswell as to support breastfeeding. Most women are able tobreastfeed with success throughout the babys first year.

N Dont be too concerned with weight loss during the firstfew months post partum. As you eat well and start backinto Active Living, your weight will gradually adjust.

N Alcohol is passed to your baby in breast milk.You should still avoid alcoholic beverages whilebreastfeeding your baby.

Some people believethat you should notexercise while breast-feeding as the lacticacid can sour yourbreast milk. Lacticacid may affect the

taste of the breastmilk, like many ofthe foods you eat, but

will not make yourmilk sour, make yourbaby reject the breastor cause gassiness in

your baby.


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48

Exercise GuidelinesRecovery from pregnancy is highly individual and somewomen will require more time before they can returnto their normal exercise program. This is normal andyou should return to an active lifestyle as you feelcomfortable. Ensure that you begin this program atleast 18 weeks prior to returning to work.

N For warm-up, cool-down and stretching, follow theguidelines and exercises outlined on pages 1416 ofthis manual.

N For your continuous aerobic sessionsbeginning Week

7, follow the Level 3 routine in the CF EXPRESProgramme Guide. (Do the program outlined therefor Weeks 1 to 11.)

N For aerobic intervalsbeginning Week 13, follow theroutine and interval paces shown in the TrainingPrescription chart in this manual. The approximatedistance you should cover in the work interval isnoted in the chart.

N For strength training, do Kegel and Core strengtheningexercises as well as the upper-body and lower-bodycircuits as noted in the charts that follow.

Depending on individual circumstances, as early asweek 18, you should be able to return to theArmy FitnessManualor CF EXPRES Programmeas your sole trainingguides. The choice will depend on the program you wereinvolved in prior to your pregnancy.

Army personal should do the Fitness Check asoutlined in theArmy Fitness Manualat this time.All other members can resume the regular CF EXPRESProgrammeroutine.

RemainingSmoke Free

For both your healthand the health ofyour baby, it is still

recommended thatyou not smoke. Inorder to decreasethe risk of ear infec-tions, colds, SIDS(Sudden Infant DeathSyndrome) andrespiratory problems

in your baby, smokingshould not be allowednear your baby or inthe babys home.


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Continuous

Aerobic

15

30

minuteswalking

Strength

Core

Circuit

KegelExercis

es

Strength

Circuit#1:

Loa

d:BW

Reps:11

Sets:1

KegelExercises

ACTIVE

REST

Continuous

Aerobic

15

30

minutes

wal

king

Strength

Core

Circuit

KegelE

xercises

Strength

Circuit#1:

Loa

d:BW

Reps:11

Sets:1

KegelExercises

Continuous

Aerobic

15

30

minuteswal

king

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY

TrainingPrescriptionFor

Weeks017Post-P

artum

W

EEK

S

06

BW

bodyweig

ht

JTjusttalkpace

RM

RepetitionMaximum


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50

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercis

es

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:12

Sets:2

or

Circuit#2:

Loa

d:20RM

Set

1:

Reps:18

Set

2:

Reps:18

ACTIVE

REST

Continuous

Aerobic

Exp

res

Level3

Strength

Core

Circuit

KegelE

xercises

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:12

Sets:2

or

Circuit#2:

Loa

d:20RM

Set

1:

Reps:18

Set

2:

Reps:18

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY

W

EEKS

712


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Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercis

es

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:12

Sets:2

or

Circuit#2:

Set

1:

Loa

d:15RM

Reps:12

Set

2:

Loa

d:15RM

Reps:13

ACTIVE

REST

AerobicIntervals

1min

wor

k/

1m

in

easy

x

10

Expres:160m/min

AFM:17

5m/min

Strength

Core

Circuit

KegelE

xercises

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:12

Sets:2

or

Circuit#2:

Set

1:

Loa

d:15RM

Reps:12

Set

2:

Loa

d:15RM

Reps:13

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY

W

EEK

13


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Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercis

es

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Loa

d:15RM

Reps:13

Sets:2

ACTIVE

REST

AerobicIntervals

1min

wor

k/

1m

in

easy

x

12

Expres:160m/min

AFM:17

5m/min

Strength

Core

Circuit

KegelE

xercises

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Loa

d:15RM

Reps:13

Sets:2

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

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W

EEK

14


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Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercis

es

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Set

1:

Loa

d:12RM

Reps:10

Set

2:

Loa

d:12RM

Reps:9

ACTIVE

REST

AerobicIntervals

1min

wor

k/

1m

in

easy

x

10

Expres:175m/min

AFM:20

0m/min

Strength

Core

Circuit

KegelE

xercises

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Set

1:

Loa

d:12RM

Reps:10

Set

2:

Loa

d:12RM

Reps:9

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

KegelExercises

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY

W

EEK

15


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54

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Set

1:

Loa

d:12RM

Reps:10

Set

2:

Loa

d:12RM

Reps:9

ACTIVE

REST

AerobicIntervals

1min

wor

k/

1m

in

easy

x

12

Expres:175m/min

AFM:20

0m/min

Strength

Core

Circuit

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Set

1:

Loa

d:12RM

Reps:10

Set

2:

Loa

d:12RM

Reps:9

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY

W

EEK

16


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55

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Loa

d:10RM

Reps:8

Sets:2

ACTIVE

REST

AerobicIntervals

2min

wor

k/

2m

in

easy

x

6

Expres:

350m/

inte

rval

AFM:400m/

inte

rval

Strength

Core

Circuit

Strength

OneUBCircuit

OneLBCircuit

Circuit#1:

Loa

d:BW

Reps:13

Sets:2

or

Circuit#2:

Loa

d:10RM

Reps:8

Sets:2

Continuous

Aerobic

Expres

Level3

Strength

Core

Circuit

REST

Day1

MONDAY

Day2

TUESDAY

Day3

WEDNESDAY

Day4

THUR

SDAY

Day5

FRIDAY

Day6

SATURDAY

Day7

SUNDAY

W

EEK

17


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56

Getting Back intoYour Regular Program

Depending on individual circumstances, and discussion

with your physician, you might be able to return toyour regular training program as early as 18 weeks. Seeyour PSP fitness staff for help transitioning back intoyour regular training. Remember that you will probablyhave to start back in at a lower level than where youwere prior to your pregnancy.

In the coming weeks and months you will stillhave many challengesbalancing your responsibilities

at work and your activities as a new mom. Look afteryourself. Pace your efforts and dont let yourself getoverly tired. Tend to your babys needs and enjoy yourtime together.


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Additional Resources


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The following are some additional resource materials onthe topic of exercising and nutrition during and afterpregnancy:

N Mothers in Motionis a Website produced by the

Canadian Association for the Advancement ofWomen in Sport.www.caaws.ca/mothersinmotion

N Canadian Academy of Sports Medicinehas a position paper on Exercise and pregnancy

www.casm-acms.org

N American College of Sport Medicine

has a comment on Exercise and Pregnancy.http://www.acsm.org/health%2Bfitness/pdf/currentcomments/Pregnant.pdf

N Your Pregnancy: Expect the Benefits of ExerciseHealth Track is a series of articles fromThe Physician and Sportsmedicine.http://www.physsportsmed.com/issues/1996/07_96/pregnant.htm

N Active Living During Pregnancya booklet produced by the Canadian Society forExercise Physiology (ISBN 1-896900-06-2)

www.csep.ca 1-877-651-3755

N Gregory A.L. Davies, Larry A. Wolfe, Michelle F.Mottola, and Catherine MacKinnonJoint SOGC/CSEP Clinical Practice Guideline:

Exercise in pregnancy and the postpartum period.Can. J. Appl. Physiol. 28(3): 329-341. 2003

N Health CanadaNutrition For a Healthy Pregnancy:National Guidelines For the Childbearing Years.Ottawa: Minister of Public Works and GovernmentServices Canada; 1999www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/national_guidelines_cp_e.html

N Best Start and Nutrition Resource CentreHealthy Eating For a Healthy Baby. Toronto:Best Start; 2002www.beststart.org

AdditionalResources


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60

PersonalTraining

Record

To ensure maximum protection of the rights of CFmembers and their dependents under the Pension Act,members should maintain a daily record of theirauthorized Physical Fitness Program activities. The

Personal Training Recordforms on the next two pagesmake it easy for you to do this.Follow these instructions to get the most out of

this recording system:

N Do not write on the Personal Training Recordformsin this Guide. Make photocopies of the front andback of the next sheet and use these pages to recordyour progress.

N Put the sheets together in a booklet with a good coverto protect them.

N Write you name, address and telephone number onthe cover or across the top of the first page so if yourrecord goes missing it can be easily returned.

N Follow the Notesprovided to keep your recordsaccurate and up to date.


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Completing the


There are five Workout Records on thisand the next two pages.

Use one Workout Record for eachtraining session.

Use a new set of five for everyweek of your program (so you may

leave one or more Workout recordsblank on each sheet, depending on theProgram and Week).

Complete each Recording Form asfollows:

BLOCK A

N Indicate where you are in this

program (i.e., first trimester, secondtrimester, third trimester or postpartum)

N Note the ProgramWeekand Day,and the actual Date of the workout

BLOCK B: AEROBIC

N Note theActivity(i.e., walking,

swimming, cycling, running, etc.)completed

N Record Level of effort(L), Time (T),Distance (D), and Repetitions orRepeats (R) as appropriate.

BLOCK C: MUSCULAR CONDITIONING

N Indicate the Routine and Circuit

Number (e.g., UB#1, LB#1, Core)in the top row.

N In succeeding rows, list the Exercisesperformed along with the Load(L)and Repetitions (R) for each setcompleted.

Name

Unit

PROGRAMA

Week Day Date

AEROBIC L T D R B

MUSCULAR Set 1 Set 2 Set 3 Set 4CONDITIONING

C

L R L R L R L R

61


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62

Name

Unit

PROGRAMA

Week Day Date

AEROBIC L T D R B


C

L R L R L R L R

Name

Unit

PROGRAMA

Week Day Date

AEROBIC L T D R B


C

L R L R L R L R


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63

Name

Unit

PROGRAMA

Week Day Date

AEROBIC L T D R B


C

L R L R L R L R

Name

Unit

PROGRAMA

Week Day Date

AEROBIC L T D R B


C

L R L R L R L R


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65

YourComments

We appreciate your input. Please send any comments orsuggestions to:

Major Darrell Menard, MDDCOS Force Health Protection

Canadian Forces Medical Group Headquarters1745 Alta Vista DriveOttawa, Ontario K1A 0K6

[email protected]


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67

Notes


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Notes

guide to fitness - pregnancy

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