complete guide week 1 - 40...section ii: cardio interval training from week 1 - 40 cardio interval...

Cardio Manual

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Complete Guide Week 1 - 40

CARDIO www.PregnancyDietEXERCISE.com

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Legal Disclaimer The information presented in this program is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician/obstetrician. Consult your physician/obstetrician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician/obstetrician and/or work with your physician/obstetrician throughout the duration of your time using the recommendations in this program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of PregnancyDietExercise.com there are risks of injury or illness to you and your baby which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against PregnancyDietExercise.com or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.


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Contents:

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Section I: The Cardio Interval Program

General Guidelines

Cardiovascular Activity during Pregnancy

The Solution – Interval Training

Rate of Perceived Exertion (RPE)

Interval Training – How to perform

Which exercises can I do for my Interval Training Section II: Cardio Interval Training from Week 1 - 40

Cardio Interval Training Week 1 - 8








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General Guidelines Before starting with this Cardio program, there are a few things you should be aware of and do... The first thing I want you to do is READ THE WHOLE MANUAL, not only the pages relevant to the current stage of your pregnancy. Safety during cardio: Use comfortable sport shoes and wear a sports bra. Use a heart rate monitor and monitor your rate of perceived exertion (more on that later in this manual). Always start with a warm up and complete with a cool down. Avoid quick direction changes and high impact motions. Consider using supportive knee and ankle braces for stabilization. If you are carrying more than one baby, consider sticking with Yoga, Swimming, Nordic Walking and Kegel exercises only. Don’t scuba dive when you are pregnant - you are putting your baby at risk of decompression sickness. Need motivation? Slip on your headphones and listen to Brain Sync audio while working out. I used their audio “Breakthrough Training in the Zone” which helped me a lot during my cardio and workout sessions. Stay hydrated! Drink lots of water and ensure that you are not overheating. After your cardio session, drink your Prograde Workout recovery drink. I have negotiated a 15% discount for you… Click here. ( coupon code: INTRO15 ) Remember to stay within your limits and to stop exercising immediately if you experience any warning signs (dizziness or faintness, increased shortness of breath, uneven or rapid heartbeat, chest pain, trouble walking, calf pain or swelling, headache, uterine contractions that continue after rest, fluid gushing or leaking from your vagina, vaginal bleeding, decreased fetal movement.



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When it comes to cardiovascular activity (Cardio) during pregnancy, most women expect long and boring walks. While walking is definitely a good choice during pregnancy, it does not have to be for an hour or more per day.

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Confused? Let me explain… In the beginning of your pregnancy you might be dealing with pregnancy symptoms, so your walks might last for only 15 minutes. As you get better, your heart and lungs get stronger allowing you to walk for longer periods. Soon you will be able to walk for 30 minutes, 45 minutes and eventually an hour or more. That said, are long walks really the most beneficial program for you and your baby? Do you have time for long walks of an hour or more during your pregnancy?

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Don’t get me wrong. If you are used to long walks, or another low-impact cardio routine, please do continue what you are doing. Pregnancy is not an illness and should not be treated as such. Just keep in mind that the goal is to maintain strength and stamina. This is not the time to break any personal records or to sign up for a marathon. However, there is a way to minimize your cardio time to less than 20 minutes while getting the same, or greater, benefits than from an hour of walking.

Long walks can be boring Solution – see next page:

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The solution – Interval Training While strength training allows you to maintain your muscle mass, keep your core strong and prevent back pain, moderate cardiovascular Interval Training will help keep your weight gain within normal and healthy limits during your pregnancy.

CARDIO

Now, we are not talking about the high intensity interval training (anaerobic level) which you can do before or after your pregnancy. Pregnancy interval training has been modified to a moderate (aerobic) level which is safe to perform throughout your pregnancy. What is Interval Training? Interval Training during pregnancy always start with a warm-up of 3-5 minutes. The warm-up is followed by 3 to 5 rounds of exercise, each round consisting of a work period of 30 seconds and a recovery period of 60 seconds. The work period is at an

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Interval Training keeps excessive pounds away

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intensity of 7 and the recovery period is at an intensity of 4 on the RPE (Rate of Perceived Exertion) scale, which we will talk about on the next page. Complete your training with a cool down of 3-5 minutes (including stretching and Kegel). Instead of long, steady walks, perform Intervals during your cardio days. In fact, if you feel up to it, you can perform this every day. Just ensure that you do Interval training AFTER your strength training workouts, not before.

Rate of Perceived Exertion (RPE) During pregnancy you must not work to maximum effort, as you might have done before pregnancy. Use the talk test, take it easy and listen to your body. Stay cool and hydrated and look out for any signs of hyperthermia.



Rate of Perceived Exertion (RPE)

10 Maximum Intensity: Out of breath, unable to talk

9 Very Hard Intensity: Can barely breathe, able to speak single words

7-8 Hard Intensity: Short of breath, able to speak a sentence

4-6 Moderate Intensity: Heavy breathing, able to have a conversation

2-3 Light Intensity: Easy to breathe, able to have long conversations

1 Little or no Intensity: Being totally relaxed (reading book, watching TV)

Always use a Heart Rate Monitor to monitor your heart rate, especially your maximum heart rate. You might have been told to never exceed a heart rate of 140bpm (beats per minute) during pregnancy. This statement assumes that everyone has the same maximum heart rate at birth, which is not true. Amongst other factors, your maximum heart rate depends on genetics as well as fitness level and will therefore be different for everyone.

For example, at the same age, Cathy’s maximum heart rate could be 205 while Jessica’s could be only 180. If both exercised at 140bpm, Jessica would feel a much more intense workout than Cathy. It is much better to monitor your RPE (Rate of Perceived Exertion). RPE is how hard you feel your body is working on a scale from 1 to 10; intensity 1 being totally relaxed (reading book, watching TV) and intensity 10 being an extremely intense workout. For example, Jessica (who is out of shape) and Cathy (who is in good shape) are both swimming at the same speed. For Jessica it will feel like an intensity of 7 while Cathy only feels an intensity of 4. During pregnancy your fast interval should not be higher than 7 and your slower interval not higher than 4 on the RPE scale.

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Interval Training – How to perform The sample below is your Tuesday cardio of Week 1 – 8 in detail.



You will see these boxes in both your Workout Manual and your Cardio Manual. The sample to the left describes in greater

detail how to perform it.

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Warm up: Walk fast for 3 minutes Intensity 4 Round 1 Work period: Power walk fast for 30 seconds Intensity 7 Recovery period: Light power walk for 60 seconds Intensity 4 Round 2 Work period: Power walk fast for 30 seconds Intensity 7 Recovery period: Light power walk for 60 seconds Intensity 4 Round 3 Work period: Power walk fast for 30 seconds Intensity 7 Recovery period: Light power walk for 60 seconds Intensity 4 Round 4 Work period: Power walk fast for 30 seconds Intensity 7 Recovery period: Light power walk for 60 seconds Intensity 4 Cool down: Walk for 3 minutes Intensity 3 (include stretching and Kegel)

Exercise Time Intensity

Warm up: Fast walking 3 minutes 4

Medium Intensity: Fast Power walking

30 seconds 7

Low Intensity: Light Power walking

60 seconds 4

Cool down: Walking + stretching 3 minutes 3

Complete 4 rounds

This interval training session only takes 12 minutes, including warm up

and cool down!



Which exercises can I do for my Interval Training sessions during pregnancy?

Apart from that you can do anything you enjoy and are willing to stick to. Always wear good and comfortable shoes, except when swimming of course. You also can mix up exercises – the goal is to make it fun!

Sample 1 Work period: Freestyle Swimming Intensity 7 Recovery period: Breaststroke swimming Intensity 4 Sample 2 Work period: Fast Nordic Walking Intensity 7 Recovery period: Slower Nordic Walking Intensity 4 Sample 3 Work period: Power Walking Intensity 7 Recovery period: Walking Intensity 4 Sample 4 Work period: Modified Burpees Intensity 7 Recovery period: Stationary Walking Intensity 4 Sample 5 Work period: Fast Stationary Bicycling Intensity 7 Recovery period: Slower Stationary Bicycling Intensity 4

Avoid any exercises which require you to hold your breath or which involves high impact, such as jumping rope, tennis or running (although there are pro athletes who keep running throughout their pregnancy). Also avoid any exercise which can cause you to lose your balance such as bicycling (except on a stationary bike) or gymnastics, where there is a risk of falling.

Here are some examples:

Cardio Interval Training during Week 1 - 8 Take it easy during your first trimester. You are probably experiencing early pregnancy symptoms so use the RPE scale to set the pace for your cardio intervals instead of exhausting yourself too much.

Week 1 - 8



Tuesday Time Intensity

Warm up: Fast walking 3 minutes 4

Medium Intensity: Fast Power walking 30 seconds 7


60 seconds 4

Cool down: Walking + stretching 3 minutes 3

Complete 4 rounds

Thursday Time Intensity

Warm up: Slow breaststroke swim 3 minutes 4

Medium Intensity: Freestyle swimming 30 seconds 7

Low Intensity: Breaststroke swimming

60 seconds 4

Cool down: Slow swim + stretching 3 minutes 3

Complete 4 rounds

Saturday Time Intensity

Warm up: Nordic Walking 3 minutes 4

Medium Intensity: Fast Nordic walking 30 seconds 7

Low Intensity: Nordic Walking

60 seconds 4

Cool down: Slow Nordic Walking 3 minutes 3

Complete 5 rounds

The American College of Obstetricians and Gynecologists recommend to stop exercising and to call your healthcare provider if you experience dizziness or faintness, increased shortness of breath, uneven or rapid heartbeat, chest pain, trouble walking, calf pain or swelling, headache, vaginal bleeding, uterine contractions that continue after rest, fluid gushing or leaking from your vagina, decreased fetal movement.

Cardio Interval Training during Week 9 - 12 You can easily integrate your cardio interval training into your daily routine. For example, take the stairs instead of the elevator; go up fast for 30 seconds, slow for one minute, fast for 30 seconds, slow for a minute etc. Cardio done!

Week 9 - 12





Warm up: Stationary Walking

3 minutes 4

Medium Intensity: Modified Burpees

30 seconds 7

Low Intensity: Stationary Walking

60 seconds 4

Cool down: Walking + stretching

3 minutes 3

Complete 4 rounds


Warm up: Fast walking

3 minutes 4


30 seconds 7


60 seconds 4


3 minutes 3

Complete 4 rounds

Cardio Interval Training during Week 13 - 16 You probably feel more energized during your second trimester. Try to complete a minimum of 4 rounds and up the speed a bit to keep excessive weight off, especially if you experience pregnancy-related food cravings. Remember to monitor your RPE closely and do the talk test.

Week 13 - 16




Warm up: Nordic Walking

3 minutes 4

Medium Intensity: Fast Nordic Walking

30 seconds 7


60 seconds 4

Cool down: Slow Nordic Walking

3 minutes 3

Complete 4 rounds


Warm up: Slow breaststroke swim

3 minutes 4

Medium Intensity: Freestyle swimming

30 seconds 7

Low Intensity: Breaststroke swimming

60 seconds 4

Cool down: Slow swim + stretching

3 minutes 3

Complete 4 rounds


Cardio Interval Training during Week 17 - 20 You might notice that your feet are getting bigger. This is caused by the hormone relaxin which, amongst other things, loosens the joints. Other contributing factors could be swelling due to edema (body fluid) and weight gain. Wear proper training shoes which support your feet well and are not too tight. You might have to buy a new pair of training shoes.

Week 17 - 20





3 minutes 4


30 seconds 7


60 seconds 4


3 minutes 3

Complete 4 rounds



3 minutes 4


30 seconds 7


60 seconds 4


3 minutes 3

Complete 4 rounds


Cardio Interval Training during Week 21 - 24 You might start to experience back pain due to weight gain (you have probably gained 10-15 pounds by now). Do your back exercises during your workout sessions. Swim or Nordic Walk instead of Power Walk.

Week 21 - 24





3 minutes 4

Medium Intensity: Faster breaststroke swim

30 seconds 7

Low Intensity: Slower breaststroke swim

60 seconds 4


3 minutes 3

Complete 4 rounds



3 minutes 4

Medium Intensity: Fast Nordic walking

30 seconds 7


60 seconds 4


3 minutes 3

Complete 5 rounds


Cardio Interval Training during Week 25 - 28 You might experience pregnancy related leg cramps (which, by the way, are not caused by lack of calcium or potassium as experts thought earlier). If cramps happen while walking or swimming, stop exercising, stretch your legs and flex your feet. Also massaging the calf can bring relief.

Week 25 - 28





3 minutes 4


30 seconds 7

Low Intensity: Slower breaststroke swim

60 seconds 4


3 minutes 3

Complete 4 rounds



3 minutes 4


30 seconds 7


60 seconds 4


3 minutes 3

Complete 4 rounds


Cardio Interval Training during Week 29 - 32 You are well into your third trimester now and it is time to slow down. Try to have 2 cardio sessions per week, even if you feel tired. If you do not feel up to it, just do some light swimming or Yoga.

Week 29 - 32





3 minutes 4

Medium Intensity: Fast Nordic walking

30 seconds 7


60 seconds 4


3 minutes 3

Complete 4 rounds



3 minutes 4


30 seconds 7


60 seconds 4


3 minutes 3

Complete 3 rounds


Cardio Interval Training during Week 33 - 40 Slow down and listen to your body. Monitor your RPE closely and do the talk test while exercising. Check with your health care provider if exercising is still recommended and safe for you and your baby.

Week 33 - 40





3 minutes 3


30 seconds 6

Low Intensity: Slow breaststroke swim

60 seconds 4


3 minutes 3

Complete 3 rounds



3 minutes 3


30 seconds 6


60 seconds 4


3 minutes 3

Complete 3 rounds


complete guide week 1 - 40...section ii: cardio interval training from week 1 - 40 cardio interval...

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