[MountainMomma]

Thank you to Tonya on the Mommy Weightloss and Fitness board for letting me copy/paste this information to share it here with you.

Absolute Contraindications
During a healthy pregnancy, exercise should be an important part of your life. If, however, any of the following Absolute Contraindications are present, the American College of Obstetricians and Gynecologists recommends NO exercise program should be preformed:

• Preterm rupture of membranes
• Premature labor during a prior or current pregnancy, or both
• Pregnancy-induced hypertension (high blood pressure)
• Persistent second or third trimester bleeding
• Incompetent cervix
• Intrauterine growth retardation

Relative Contraindications
If any of the following Relative Contraindications are present, consult your Physician to determine the appropriate exercise program for you:

• High blood pressure
• Thyroid disease
• Irregular heart beat
• Obesity
• History of precipitous labor
• History of bleeding during pregnancy
• Heart or pulmonary disease
• History of spontaneous abortion or miscarriage
• Vascular disease
• Anemia
• Diabetes
• Breech in last trimester
• Extremely underweight
• History of intrauterine growth retardation
• Extremely sedentary
• Placenta previa
• Multiple births
• Excessive weight gain during the second or third trimester

Basic Guidelines for Strength Training

• Women possessing any of the ACOG contraindications for aerobic exercise (see above) during pregnancy should not participate in strength training
• No ballistic movements should be employed during pregnancy, and supine positions should be avoided after the first trimester.
• Pregnant women experience joint and connective tissue laxity, raising their susceptibilty for injury while performing resistance exercises.
• Emphasize proper form and good posture.
• An adequate warm-up is strongly recommended.
• Women should be encouraged to breathe normally during strength training. Oxygen delivery to the placenta may be reduced during breath-holding.
• Maximal lifts and heavy resistances should be avoided, especially after the first trimester when increasing amounts of the hormone relaxin are present. Because relaxin increases tissue laxity, the performance of heavy lifts later in pregnancy may increase the risk of injury to the joints, connective tissue, and skeletal structures.
• An exercise set consisting of at least 12 to 15 repetitions without undue fatigue should ensure that the resistance level is not too great during any particular strength exercise.
• A strength training workout consisting of a single set of a series of exercises, collectively involving all of the major muscle groups, should be performed 2 times per week.
• As a training effect occurs, it is recommended that overload be achieved initially by increasing the number of repetitions and, subsequently, by increasing the amount of resistance. Use slow progression.
• Strength training on machines is generally preferred to using free weights since machines tend to require less skill and can be more easily controlled. Machines require less balance, which is challenged later in pregnancy.
• Choose activities that limit risk of abdominal trauma.
• If a particular strength exercise produces pain or discomfort, it should be discontinued and an alternate exercise should be performed. Recognize that body changes can affect blance and coordination.
• Avoid hot and humid exercise environments and hydrate well.
• A pregnant woman should listen to her body and modify exercises appropriately. She should immediately consult her physician if any of the following warning signs or complications appear: vaginal bleeding, abdominal pain or cramping, ruptured membranes, elevated blood pressure, or lack of fetal movement.

Basic Guidelines for Cardiovascular Exercise

• Exercise goals should be discussed with a physician.
• Do not begin a vigorous exercise program shortly before or during pregnancy.
• Gradually reduce the intensity, duration, and frequency of exercise during the second and third trimesters.
• Avoid exercise when the temperature and / or humidity is high.
• Tru to run or walk on flat, even surfaces.
• Wear supportive shoes while walking or running during pregnancy.
• If running becomes uncomfortable during the second and third trimesters, try other forms of aerobic exercise, such as swimming, running in water, and bicycling.
• Extend warm-up and cool-down periods.
• Body temperature, which should not exceed 100 degrees F, shoudl be taken immediately after exercise. If body temperature exceeds, 100 degrees F, modifying intensity and duration, as well as exercising during the cooler part of the day, should help.
• Use the rating of perceived exertion scale rather than heart rate to monitor exercise intensity. Choose an intensity that is comfortable; a pounding heart rate, breathlessness, or dizziness are indicators that intensity should be reduced.
• Eat a small snack before exercise to help avoid hypoglycemia.
• Drink plenty of water before, during, and after exercise.
• Avoid overstretching or going beyond normal range of motion.
• Any unusual physical changes, such as vaginal bleeding, severe fatigue, joint pain, or irregular heart beats, should immediately be reported to a physician.
• Focus on endurance cardio instead of intense cardio.