ACOG guidlines
I got this from a book "American College of Sports Medicine's Guidlines for Exercise Testing and Prescription". These guidlines are from 1997 when I was an Exercise Science major in college, so you may want to check and make sure nothing has changed since then. The book lists the American College of Obstetricians and Gynecologists (ACOG) recommendations for exercise in pregnancy which are listed below. Kind of dry and technical, but I just figured I'd send them along. Also, I remember that you don't want to get your HR too high (but I don't see guidlines for this) and monitor your RPE (rate of perceived exertion) and you want to avoid activities that cause lactic acid to be released, which would be your anaerobic activities and high intensity aerobic activities. Aerobic is fine as long as you keep your intensity low to moderate and light weight training is also ok. If you have any questions, feel free to PM me. I also have some friends in the field that could probably give you more updated info.
1)During pregnancy, women can continue to exercise and derive health benefits even from mild to moderate exercise routines. Regular exercise (at least 3 times a week) is perferable to intermittent activity.
2)Women should avoid exercise in the supine position after the first trimester. Such a position is associated with decreased cardiac output in most pregnant women. Because the remaining cardiac output will be preferentially distributed away from splanchnic beds (including the uterus) during vigorous exercise, such regimens are best avoided during pregnancy. Prolonged periods of motionless standing should also be avoided.
3)Women should be aware of the decreased oxygen available for aerobic exercise during pregnancy. They should be encouraged to modify the intensity of their exercise according to maternal symptoms. Pregnant women should stop exercising when fatigued and not exercise to exhaustion. Weightbearing exercises may under some circumstances be continued at intensities similar to those prior to pregnancy throughout pregnancy. Non-weightbearing exercises, such as cycling or simming will minimize the risk of injury and facilitate the continuation of exercise during pregnancy.
4)Morphologic changes in pregnancy should serve as a relative contraindication to types of exercise tin which loss of balance could be detrimental to maternal or fetal well-being, expecially in the third trimester. Further, any type of exercise involving the potential for even mild abdominal trauma should be avoided.
5)Pregnancy requires an additional 300 kcal/day in order to maintain metabolic homeostasis. Thus, women who exercise during pregnancy should be particularly careful to ensure an adequate diet.
6)Pregnant women who exercise in the first trimester should augment heat dissipation by ensuring adequate hydration, appropriate clothing, and optimal environmental surroundings during exercise.
7)Many of the physiological and morphological changes of pregnancy persist four to six weeks postpartum. Thus, prepregnancy exercise routines should be resumed gradually based upon a woman's physical capability.
REASONS TO DISCONTINUE EXERCISE
-any signs of bloody discharge
-any gush of fluid (premature rupture of membranes)
-sudden swelling of the ankles, hands, or face
-persistent severe headaches and/or visual disturbances
-dizziness, faintness
-swelling, pain, and redness in the calf of one leg (phlebitis)
-elevation of pulse rate or blood pressure that persists after exercise
-excessive fatigue, palpitations, chest pain
-unexplained abdominal pain
-insufficient weight gain (<1kg/month during the last two trimesters)
1kg=2.2lbs
OTHER CONTRAINDICATIONS TO EXERCISE
-eclampsia, pre-eclampsia, severe anemia, significant infection
-pregnancy induced hypertension (high blood pressure)
-pre-term rupture of membrane
-pre-term labor
-persistent second to third trimester bleeding