Dive in and go with the flow with these five workouts

by Astrid Van Den Broek

IN THE SWIM

Crunching on stale popcorn in dark theatres is a job hazard Anita Herczeg, 35, has gotten used to. For the producer/host of Flick, a film/review and celebrity-interview show on the Life Network, "dinner" often gets jammed in when she's reviewing the latest movie. So it's completely understandable when this mom-to-be says her workout schedule has to be flexible. "I like exercise routines that I can just go and do and it's up to me when I start and finish," she says. A seasoned runner (she's run the New York City Marathon) Herczeg found it difficult to continue running when she entered her second trimester. Her solution was to head to the pool. "I miss running, but I really do enjoy swimming," she says. "I find it stretches me out along my stomach and chest. It's also a nice weightless feeling."
Aquatic exercise is ideal during pregnancy, says Dr. Karen Nordahl, a Vancouver doctor and the coauthor of Fit to Deliver.- An Exercise Program for You and Your Baby (Sandhill Publishing). "The water supports a woman's body weight, reducing stress on her hips, knees and ankles," she says, adding that it also helps relieve water retention by pushing the fluid back UP through the body. And, best of all, you don't have to be a marathon runner like Herczeg or a marathon swimmer like Marilyn Bell to start this program: anyone at any fitness level can swim during pregnancy.

On the page below, Dr. Nordahl and personal trainer Susi Kerr outline the swimming program they developed for pregnant women.

Suit Up

Look for nylon/Lycra swimsuits that are also chlorine-resistant, suggests Bess Hilpert, founder of Round Rock, Tex.-based Mothers in Motion, which produces active wear for athletic moms-to-be. "Lycra moves and stretches with you and the shoulder bands won't slip."
Avoid cotton swimsuits because they absorb water, making you heavier.
Look for maternity swimsuits that contain breast and abdominal support. "You want enough coverage so you don't feel as though your breasts are falling out," says Hilpert. For the fuller-figured, a supportive bodysuit such as a unitard can be used in the water.

Five water-jogged workouts

Depending upon your energy and fitness level, select one of, these five workouts. Aim for at least 3-5 swims a week, with a day of rest in-between. Instead of monitoring your heart-rate (during pregnancy your heart-rate is elevated due to increased blood flow), Dr. Nordahl and Kerr recommend the Borg Scale, which lets the woman decide the intensity of her workout. This scale, which runs from 0 to 10, measures one's rate of perceived exertion (RPE). An RPE of 0 means your body is at rest, while 10 means you're running an Olympian-like sprint. For these swim workouts, pregnant women should aim for an FIFE of 3-5. (it's best to judge your RPE by how much you can talk while working out. For an FIFE of 3, you should be able to talk comfortably the entire time. At an RPE of 5, you should be able to say at least a few sentences and, by the time you reach an RPE of 6 or 7, it's difficult to talk while exercising.)

Warm up

Begin with some stretches in the pool. Start by lifting one knee at a time to your chest, then swinging one leg forward and back through the water while holding on to the side of the pool for balance. Finally, do some arm circles above the water. Aim for, 10-15 repetitions per limb. Now, swim or water-jog for 5-10 minutes, keeping your RPE at 1-2. If you're a regular swimmer, stick with the stroke you normally prefer. If you jog, Kerr recommends you do it in the deep end, where your feet aren't touching the ground. It's more like dog paddling than jogging, but Kerr says you'll get a better workout and it's easier on your joints. For extra support while jogging, particularly for your lower back, try an adjustable aquatic jog belt. With its foam backing and nylon belt that clips at the front, it gives you a bit more buoyancy and provides stability. Finish your warm-up with more of the stretches described above.

This workout is pretty basic. Simply slip into the pool and swim or water-jog nonstop for 5-30 minutes. Keep your RPE around 3-4. To track time and the number of laps you've completed, slip a Speedo Lap Counter on to your finger.
swim or water-jog for five three-minute intervals at an FIFE of 4-5, with a 1-2 minute recovery period between each set. Recovery minutes can be spent easy swimming or light jogging, but you can also rest at the side of the pool. Protect your hair from chlorine damage by applying conditioner before you put on your swim cap. Try Speedo's cap (above) for a snug, yet lightweight, fit. After your swim, remove chlorine with Aveda Hair Detoxifier or Joico Resolve Deep-Cleansing Shampoo and Joico Phine Conditioning Chelating Treatment.
For this entire workout, aim for an RPE of 4-5. Start by swimming or water-jogging for five minutes, then rest for 1-2 minutes. Do another four-minute workout, then rest again. Continue your workout in descending intervals of time (three, then two, then one) with rest periods in-between.
Swim or water-jog for six two-minute intervals with an RPE of 5. Between sets, allow for a 1-2-minute recovery. To further strengthen your upper arms, back and shoulders, try swimming and jogging with resistance-increasing, webbed aqua fitness gloves.
Swim or water-jog for 10 one-minute intervals with an RPE of 5. Give yourself a one-minute recovery between sets. There's nothing like tunes to keep you revved and motivated. Turn the dial to your fave station with Speedo's Surf Runner 2000 radio.

Cool it

Finish your workout by water-jogging or swimming for 5-10 minutes at an RPE of 3, followed by these light stretches, which you should hold for 20-30 seconds.

Calves: lean against the side of the pool, placing one foot in front with your knee bent and your heel off the ground. Place the other foot behind, keeping it flat. Now, slowly lean your hips into the side of the pool. Hold, then switch legs.

Quads: bend one leg, pulling your heel into your buttocks. Hold, then switch legs.

Upper body: place your right arm across your chest and, with your left hand, gently push on your right elbow until you feel the stretch. Hold, then switch arms.

Triceps: lift your right arm up and bend it back at the elbow so that the forearm falls diagonally behind your head. Push down gently on your elbow with your left hand until you feel the stretch.

To do these stretches outside the pool, wear a pair of rubber aquatic fitness shoes with nonslip soles for added stability. Also, see Aqua Yoga: Harmonizing Exercises in Water for Pregnancy Birth and Beyond (Lorenz Books), by Francoise Barbira Freedman

Fit tips

Check with your doctor or caregiver, before beginning a fitness program.
Listen to your body. If you feel fatigued, experience abdominal pain, cramping, vaginal bleeding, dizziness, shortness of breath or contractions or notice less than three fetal movements in the 30 minutes immediately post-exercise after about your 18-week mark, consult your doctor.
Dr. Nordahl recommends drinking two additional eight-ounce glasses of water for each hour you exercise and consuming an additional 120 calories for each hour of exercise. Kerr recommends a small carb-based snack, such as a banana or yogurt, at least half an hour before your swim.
Keep it consistent. Sporadic exercise, which Dr. Nordahl defines as high intensity for prolonged periods once or twice a week, can actually be harmful. "The stopping and starting tends to cause dramatic changes in the blood flow in the placenta," she explains. "As a result, the baby can become a little bit distressed." Her advice? Aim for 3-5 low-to-moderately intense workouts per week, keeping your RPE between 3 and 5.