December 2022 / January 2023 / February 2023 | Akwa | 37 non-consecutive days per week, structured in 1–3 sets of 8–12 repetitions for 8–10 exercises with 90 seconds of recovery. For women experienced in strength training, this should focus on returning to a pre-pregnancy state before incorporating muscle power or maximal strength. Aerobic training should begin as soon as tolerated, starting with three days a week of moderate-intensity (3–5.9 METs, 50–70% of maximum heart rate, or RPE of 12–14 on the Borg 6–20 Scale / 5–6 on the Borg 0-10 Scale.) The exercise professional must be aware of specific signs determining an exercise session should be discontinued, such as excessive fatigue, dehydration, pain, or breast dis- comfort. In addition, the overload of tasks and altered hab- its (eating, sleep, and rest) directly impact the individual's response to exercise. Practical Tips, Special Considerations & Training Control • Maintain control of posture and body alignment • Transfer motor patterns from training to activities of daily living, namely in relation to baby care • HR monitoring during training • Anamnesis before each session • Feedback during the session to minimize discomfort • Plan exercise with breastfeeding schedule • Hydration during training • Comfortable clothing (reinforced bra) • Do not use latex or silicone caps to avoid an increase in body temperature • Reinforce the importance of good eating habits • Reinforce the importance of the quantity and quality of sleep and rest • Explain symptoms that may require stopping the train- ing session n Resources For a complete listing of resources from this article, please email [email protected]. Author Renata Tarevnic, PhD, is a professor at Estacio de Sá University (UNESA- Rio de Janeiro) with a master’s de- gree in physical education and a doctorate in experi- mental and human biology. Renata is a Trainer for Mun- do Hidro (Portugal), a program developer for multiple videos relating to pregnancy and postpartum, and au- thor of the book, Aquatic Fitness Manual for Pregnant Women. She was recognized as a Top Ten Presenter for IAFC 2019. Cristina (Tinoca) Senra, MS, is an AEA International Training Specialist, Ai Chi Trainer, and a Star 2 Interna- tional Trainer for Anti-Gravity. With a master’s degree in sport and exercise psychology, Tinoca is the owner and CEO of Mundo Hidro and Education Program Direc- tor for Fitness Academy-Portugal. Her achievements include Portugal’s Instructor of the Year Award (2002) and AEA’s Aquatic Fitness Professional Global Award (2005).
