Exercises for pregnant women in the 2nd trimester
Usually, exercises for pregnant women in the second trimester include more cardio, and less restorative movements.
After all, the second trimester is the time when you can build up the basic endurance needed during childbirth.
In addition, it is during this period that most women gain fat mass, and it is possible not to gain weight during pregnancy only if you adjust the regime.
A set of exercises for pregnant women in the 2nd trimester by day
Before you start training, get your doctor's permission, and do not practice if there are at least minimal deviations in well-being.
It is also important to monitor blood pressure in the morning and evening and pulse rate during class.
Purchase a heart rate monitor (starting at 50 yandex units in sports stores) to ensure safe workouts.
Monday
40-60 minutes of movement with a pulse rate of 50-55% of the maximum heart rate.
Hiking is suitable, and preferably outdoors, rather than on a treadmill.
Sneakers, a sports coat, and a uniform are required. Drink a little water, 1-2 sips every 20 minutes of class.
Start with a warm-up - walking for 10 minutes with a gradual acceleration, and move smoothly at the target heart rate.
Gradually reduce the intensity before stopping.
Tuesday
20-45 minutes of swimming. Start with 10 minutes of slow breaststroke or "doggy style".
Then swim in a comfortable style, resting for 3-5 minutes at the end of each 50-meter course (one track). A low-intensity exercise with constant movement will have more effect.
Wednesday
20 minutes of work in an elliptical simulator. Use medium resistance if you are a beginner, or you can try intervals of 30 seconds with resistance slightly above average, 2-3 minutes in light or medium mode.
The pulse rate should not exceed 65% of the maximum heart rate. This training day can be combined with stretching, yoga, or Pilates for pregnant women.
Thursday
A day of rest or a light walk
Friday
We repeat Monday's workout, you can slightly increase the duration of the class, or add Nordic walking with sticks to the routine instead of the usual one in order to additionally work out the muscles of the arms.
Saturday
We perform a swimming complex, or a calm 30-40-minute workout on an elliptical trainer.
Sunday
A day of rest, an easy walk is possible at a pace that is comfortable for you plinko casino
After all, the second trimester is the time when you can build up the basic endurance needed during childbirth.
In addition, it is during this period that most women gain fat mass, and it is possible not to gain weight during pregnancy only if you adjust the regime.
A set of exercises for pregnant women in the 2nd trimester by day
Before you start training, get your doctor's permission, and do not practice if there are at least minimal deviations in well-being.
It is also important to monitor blood pressure in the morning and evening and pulse rate during class.
Purchase a heart rate monitor (starting at 50 yandex units in sports stores) to ensure safe workouts.
Monday
40-60 minutes of movement with a pulse rate of 50-55% of the maximum heart rate.
Hiking is suitable, and preferably outdoors, rather than on a treadmill.
Sneakers, a sports coat, and a uniform are required. Drink a little water, 1-2 sips every 20 minutes of class.
Start with a warm-up - walking for 10 minutes with a gradual acceleration, and move smoothly at the target heart rate.
Gradually reduce the intensity before stopping.
Tuesday
20-45 minutes of swimming. Start with 10 minutes of slow breaststroke or "doggy style".
Then swim in a comfortable style, resting for 3-5 minutes at the end of each 50-meter course (one track). A low-intensity exercise with constant movement will have more effect.
Wednesday
20 minutes of work in an elliptical simulator. Use medium resistance if you are a beginner, or you can try intervals of 30 seconds with resistance slightly above average, 2-3 minutes in light or medium mode.
The pulse rate should not exceed 65% of the maximum heart rate. This training day can be combined with stretching, yoga, or Pilates for pregnant women.
Thursday
A day of rest or a light walk
Friday
We repeat Monday's workout, you can slightly increase the duration of the class, or add Nordic walking with sticks to the routine instead of the usual one in order to additionally work out the muscles of the arms.
Saturday
We perform a swimming complex, or a calm 30-40-minute workout on an elliptical trainer.
Sunday
A day of rest, an easy walk is possible at a pace that is comfortable for you plinko casino
