Skip to main content

Table 3 Supervised exercise intervention program

From: Effects of supervised aerobic and strength training in overweight and grade I obese pregnant women on maternal and foetal health markers: the GESTAFIT randomized controlled trial

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
  1. RPE rating of perceived exertion, RE resistance exercise, AE aerobic exercise, REST resting. The load will be gradually and individualized increased for each participant to reach the intensity designed for each session