Table 3 Supervised exercise intervention program
SESION STRUCTURE | CONTENT | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
WARM-UP 10 min | Joint mobility and different walk modalities | ||||||||||
CONDITIONING 40 min | Training week | 1 | 2–4 | 5–6 | 7–8 | 9–10 | 11–12 | 13–14 | 15–16 | 17–18 | >19 |
Gestational week | 17 | 18–20 | 21–22 | 23–24 | 25–26 | 27–28 | 29–30 | 31–32 | 33–34 | >34 | |
Intensity (RPE) | 12–13 | 12–13 | 13–14 | 13–14 | 14–15 | 14–15 | 15–16 | 15–16 | |||
Monday CIRCUIT (muscular and cardiovascular blocks) | Familiarization and acquisition of the basic movement patterns | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | Pelvic movements + integration pattern. Real transfer to delivery moment | |
1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | ||||
1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | ||||
1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | ||||
5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | ||||
1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | ||||
1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | ||||
Wednesday (cardiovascular block) | Familiarization and acquisition of the basic movement patterns | Choreographies and aerobic exercises | Pelvic movements + integration pattern. Real transfer to delivery moment | ||||||||
Friday CIRCUIT (muscular and cardiovascular blocks) | Familiarization and acquisition of the basic movement patterns | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | 5 RE × 3 | Pelvic movements + integration pattern. Real transfer to delivery moment | |
1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | ||||
1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | 1 AE 5′ | ||||
1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | ||||
5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | 5RE ×3 | ||||
1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | 1AE 5′ | ||||
1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | 1 min REST | ||||
COOL-DOWN 10 min | Myofascial release, stretching and relaxation exercises | ||||||||||