Pregnancy, Birth and Beyond

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Pregnancy Workout Guide

The following pregnancy workout guide is an exert from the latest edition of Pregnancy For Dummies. No matter what your particular exercise regimen may be, keep in mind the basic rules for working out during pregnancy.

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Pregnancy Workout Guide

The following pregnancy workout guide is an excerpt from the latest edition of Pregnancy For Dummies.

No matter what your particular exercise regimen may be, keep in mind the basic rules for working out during pregnancy. The following is a list of things to consider when keeping up activities as your baby grows larger and larger:

Throughout pregnancy, exercising at moderate intensity is considered safe. On the Borg RPE Scale, moderate intensity is a rating of 12 to 14 — a level that feels somewhat hard (that is, you can still talk while exercising without feeling exceedingly short of breath).

Borg’s Rating of Perceived Exertion (RPE) Scale

Rating Description
6 No exertion at all
7 Extremely light
8 Very light
9  
10  
11 Light
12  
13 Somewhat hard
14  
15 Hard (heavy)
16  
17 Very hard
18  
19 Extremely hard
20 Maximal exertion


Source: Borg, 1998

Most experts agree that exercising for three to six days per week for a duration of 30 to 60 minutes per workout keeps you in good shape. How often you can comfortably exercise depends on your fitness level, how your pregnancy is progressing and the intensity and duration of your pre-pregnancy exercise program. During the third trimester no more than three sessions of vigorous exercise per week is recommended.

Stop exercising — and talk to your midwife or doctor — if you experience any of these symptoms:

Pregnancy For Dummies

This article is an excerpt from Pregnancy For Dummies 3rd Edition (Australian and New Zealand Edition)

Your complete guide to having a healthy, happy pregnancy. This updated and expanded third edition of Pregnancy For Dummies offers mothers-to-be practical advice and expert guidance on every stage of their pregnancy — and beyond!


Understand what's happening with your baby and your body, and be guided through what to expect from labour, birth and becoming a new parent.

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