Aerobic Exercises During Pregnancy
Each workout or exercise session should consist of three parts: a warm-up period, the aerobic workout, and a cool-down period.
The Warm-Up
Don't neglect this. No aerobic workout should be started on a "cold" body. Warm-up moves signal your body that more vigorous activity is coming and prevent injury by releasing muscle tension and making the body more flexible.
Spend a minimum of five minutes (ten minutes is much better) stretching and limbering up. Stretch just to the point of mild tension (not pain), and then hold the stretch for a slow count of ten. Release and repeat, three times in all. Whichever warm-up stretch you choose, do not bounce! It only makes your muscles tighter.
Concentrate stretches mainly on the lower body (legs, ankles, hips, knees), but don't completely neglect the upper body (arms, shoulders, neck). If you are lap swimming, walking, biking, or engaging in some other independent activity, spend another five minutes moving slowly, and then gradually move faster and faster toward your target zone. In other words, don't stretch and then try to burst into your pulse range.
The Stretches
Hold each stretch for 10 seconds.
Calf Stretch:
The Warm-Up
Don't neglect this. No aerobic workout should be started on a "cold" body. Warm-up moves signal your body that more vigorous activity is coming and prevent injury by releasing muscle tension and making the body more flexible.
Spend a minimum of five minutes (ten minutes is much better) stretching and limbering up. Stretch just to the point of mild tension (not pain), and then hold the stretch for a slow count of ten. Release and repeat, three times in all. Whichever warm-up stretch you choose, do not bounce! It only makes your muscles tighter.
Concentrate stretches mainly on the lower body (legs, ankles, hips, knees), but don't completely neglect the upper body (arms, shoulders, neck). If you are lap swimming, walking, biking, or engaging in some other independent activity, spend another five minutes moving slowly, and then gradually move faster and faster toward your target zone. In other words, don't stretch and then try to burst into your pulse range.
The Stretches
Hold each stretch for 10 seconds.
Calf Stretch:
- Face a wall for support. Stand a little distance from the wall and rest your forearms on the wall. Place your forehead on the backs of your hands, and keep your back flat.
- Bend one knee and bring it toward the wall. Keep your back leg straight and your foot flat, your heel pressed into the floor. Create an easy feeling of stretch in your calf muscle.

©2006 Publications International, Ltd. - Hold an easy stretch for 10 seconds, then increase the stretch feeling just slightly for another 10 seconds.
- Repeat with the other leg.


