Walk On | Fit Pregnancy

Walk On

Prenatal exercise doesn't have to be complicated. Our beginner, intermediate and advanced walking workouts show you just how easy (and effective) it can be.


Trimester 2
(13-25 weeks)

Beginner
You've never exercised or do so rarely.
During the "honeymoon" trimester--when energy peaks and nausea should be history--you're ready to add a sixth walk day to your weekly regimen.
• Add a few minutes to your walks every several days.
• Pick 2 days that will become your longer-walk days. Gradually lengthen the walks on those days by adding a few minutes every few days. Toward the end of this trimester, your schedule should look like this:

Monday - walk 15 minutes
Tuesday - walk 30 minutes
Wednesday - walk 15 minutes
Thursday - walk 20 minutes
Friday - off
Saturday - walk 30 minutes
Sunday - walk 20 minutes

Intermediate
You're active, but exercise may be sporadic.
With a solid base established, you're ready to gradually lengthen your walks and pick up the pace a bit at points. Just be sure not to push if you're feeling tired, and avoid getting overheated.
• Gradually add minutes every other day so that each walk is at least 30 minutes. Once or twice a week, if you're feeling up to it, increase your pace by 1 notch for 10-15 minutes after you've warmed up. By the end of this trimester, your schedule should look like this:

Monday - walk 30 minutes
Tuesday - walk 40 minutes, with pace increase
Wednesday - walk 30 minutes
Thursday - walk 40 minutes
Friday - off
Saturday - walk 60 minutes, with pace increase
Sunday - walk 25 minutes

Advanced
You're fit and exercise 4 or more times per week.
Provided you're feeling good and heeding your body's signals, it's fine to continue to increase the duration of your walks and to pick up the pace a couple of times a week.
• Keep building minutes on your long Saturday walk, with a goal of 60 minutes.
• Continue adding to your shorter walks so that your total is at least 40 minutes on each of the four days (not counting Saturday).

Monday - walk 30 minutes
Tuesday - walk 45 minutes, with pace increase
Wednesday - walk 30 minutes
Thursday - take 2 walks: 30 & 40 minutes
Friday - off
Saturday - walk 60 minutes, with pace increase
Sunday - walk 40 minutes

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