Be sure to warm up before exercise and cool down afterwards
Begin exercising gradually. You don’t want to become breathless or exhausted during a fitness session. Exercise in pregnancy is no longer followed by maximal heart rate except now by level of exertion. You should be able to carry on with a conversation with someone. If you can sing than you may not be exercising intensely enough, but if you are winded than you need to slow down.
You should exercise on a regular basis (3-5 times a week)
Include pelvic floor and bracing exercises in all exercises.
Be sure to wear clothing which provides comfort and adequate breast support.
Comfortable runners are also required
A good sports bra is vital
Always bring a water bottle, a towel, a list of classes you have paid for and have been confirmed, any personal belongings you need and medication for example asthma inhalers.
Exercise only to the point where you begin to get tired. Listen to your body, it will tell you when you need to slow down.
Don’t exercise outside in hot weather
Drink plenty of fluids before, during and after the class
Your center of gravity changes when you are pregnant. Be careful getting up and lying down
After 20 weeks of pregnancy, limit exercises on your back for long periods, roll onto your left side if you start to feel lightheaded or unwell and tell your trainer.
The average weight gain during pregnancy is 7 to 12kg. This extra weight can put greater strain on your joints and muscles.
Pregnancy boosts your heart rate, so pre-pregnancy heart rate targets during exercise are no longer reliable
Your blood pressure drops in the second trimester, so it is important to avoid activities that involve fast changes of position
Your growing baby needs oxygen, so never exercise to the point of breathlessness.
Always keep Fit For 2 and the trainers informed of any changes. Don’t be afraid to speak up or ask a silly question.