Second Trimester is usually referred to as the easiest trimester. The fluctuating hormones that leave you feeling blah in your first trimester, have stabilized a bit. Although not always, we hope your nausea and fatigue have subsided!
And since this is an exercise website, we are going to talk about the perks of exercise during the second trimester! Partway through the second trimester your blood volume (cardiac output) is up 30-40% above pre-pregnancy levels. It then plateaus for the remainder.
So what does this mean?
More blood = More oxygen to the muscles = More endurance. Does that mean go run a marathon? No, but it does mean during the second trimester you might be able to jump more. Although you should never get to the point of exhaustion or fatigue.
Each trimester, the way the body, especially the circulatory and respiratory systems, reacts to exercise is different, which is why you should make modifications as pregnancy progresses. Second trimester exercises should not be done lying on your back or positions that have you motionless for too long.
Your bump is probably not in the way, but workouts like running and jumping might not be comfortable towards the end of your 2nd trimester. And you will want to adapt. We have tons of pregnancy workouts for each trimester, including cardio, barefoot, core, full body and more. Check those out here.
Second trimester workouts are great. You probably have the energy to get through 20-30 minute workouts almost everyday. One key recommendation, in addition to all the Pregnancy Do’s & Don’ts , is that you eat a snack with carbs, protein and a little good fat within the hour of exercise.
During the first trimester you should gain anywhere during 2-6 pounds. But in the second trimester you should be adding extra calories and gaining weight consistently. For the full 411 on Pregnancy weight gain and nutrition, grab our Prenatal & Postnatal Starter Pack.
The “intensity” of a prenatal fitness plan is going to depend on a number of factors, including your prior experience with exercise, your health history, the status of the pregnancy, and her own personal tolerance for exertion. You should always consult their doctor regarding the exercise regimen best suited.