Some Guidelines
It is advisable to consult a doctor before embarking on a new physical activity program
It is good to avoid too intense or strenuous sports, especially if you are not used to working at high levels of intensity
During the second and third semester it is good to gradually reduce the intensity, frequency and duration of physical exercise.
Avoid training during the hottest hours of the day, avoid environments that are too humid or too cold.
Walk on flat surfaces with appropriate footwear
Use the effort perception scale to monitor exercise intensity, as the heart rate can change during pregnancy
Avoid training fasting, but consume a light snack in the hard hours preceding the exercise
Keep yourself hydrated by drinking plenty of water before, during and after exercise
Avoid stretching the muscles too much during stretching exercises
Avoid, especially after the fourth month of pregnancy, to remain in the supine position for a long time
Stop exercising immediately and consult a doctor in case of: dizziness, joint pain, vaginal bleeding, heart irregularities, heavy sense of breathlessness or tightness
RECOMMENDED ACTIVITIES: low impact aerobic sports, such as cycling, swimming, walking and the like
EXERCISE INTENSITY: from low to moderate, avoid too intense activities
FREQUENCY OF TRAINING: from three to five weekly sessions
DURATION OF THE SESSION: 10 minutes of warm-up plus 30-40 minutes of moderate physical activity
