1. “Do I Need to Work Out Every Day?” This answer to this is simple - No, you do not need to work out everyday. Three days per week is generally considered the healthy minimum and it will depend on your goals and at what stage of your fitness journey you are at, whether your just starting out or have been consistently exercising for a while. For avid gym goes we do recommend at least 1-2 days of total rest a week. However, just because you have a rest or recovery day scheduled into your calendar, it doesn’t necessarily mean you aren’t active at all on these days. Light, regular movement such as walking your dog around the block, or taking time for stretching or foam rolling are great recovery techniques to help increase blood flow and reduce tension in tight muscles. Participating in regular rest days and practicing a well-balanced recovery routine can help you reduce your risk for injury and promote the longevity of your fitness routine.
2. “How Long Should I Work Out For?” In general, your workouts do not need to be long to be effective. Many people who are new to fitness imagine slogging around for hours on the treadmill. This doesn’t need to be the case. The length of your workout will largely depend on your fitness level, as well as the type of training and intensity you’re working out at. Its recommended you perform at least 30 minutes of moderate-intensity aerobic activity 5 days a week, as well as 2 full body strength training sessions. When it comes to the type of workout you’re completing - Sweat or Boxing sessions or sprints will typically be quicker than moderate-intensity cardio sessions, as you’re working out at a higher intensity. For strength training sessions, you may want to schedule more time for warming up and resting between sets.
3. “Is it safe for me to exercise during pregnancy?” Many forms of exercise are completely safe during pregnancy and are beneficial to the health of you and your baby. If you already exercise regularly, you may continue to do so, although you may need to change your routine. If you do not exercise very often, you should start with some easy aerobic activity for as little as 5 minutes per day, working your way up to 30 minutes per day. Please also consult with your health care provider before you start.
4. "What exercises should I avoid when pregnant?" You should refrain from activities that put you at risk of falling or injury, especially high-impact exercises and contact sports.
Downhill and water skiing
Heavy weight lifting
Soccer, hockey, and other contact sports
Tennis, squash, and other sports that may throw you off balance
Exercising while lying on your stomach, or while lying on your back after the first trimester – this compresses the womb and could cut off circulation to the baby
Scuba diving – the dramatic changes in pressure could cause decompression sickness in the fetus
Running – If you are a beginner, pregnancy is not a good time to start running.