Oefeningen voor zwangere atleten — ACOG-uitgelijnd, RPE-gestuurd, contra-indicatie-bewust

ACOG 2020 + Bo 2016 IOC consensus statements together provide the most authoritative framework for athletic pregnancy: most exercise is safe + beneficial during pregnancy in absence of specific contraindications. 150 minutes moderate-intensity per week is the general target. The talk test (RPE 12-14 Borg scale) has replaced HR-based zones because pregnancy elevates baseline HR. Trained athletes may continue higher intensity than non-athletes — Bo 2016 explicitly distinguishes pre-existing athletes from sedentary women starting pregnancy. AVOID exercise positions/contexts that carry pregnancy-specific risk: supine after 16 weeks (caval compression), contact sports, fall-risk sports (downhill skiing, equestrian competition, gymnastics elements), hot environments (core temp >38.5°C risk), hyperbaric/scuba. ACOG contraindications to exercise during pregnancy include: placenta previa after 26 weeks, preeclampsia, premature labor history, IUGR, cervical insufficiency, persistent bleeding — OB-GYN approval is needed for any continued training plan. The exercise priorities are therefore: pelvic floor + TVA pre-strain prep, posterior chain + posture against growing abdomen, breath/parasympathetic + Valsalva avoidance, gentle modifications as pregnancy progresses.

Volya's catalogue carries the foundation moves: kegel-contraction for pelvic floor strength + birth prep, transverse-abdominis-activation for deep core support during pregnancy, supported-glute-bridge for posterior chain that protects the back during growing-abdomen load, wall-push-up for upper-body strength without prone position, scapular-retraction for posture against forward weight + breast-tissue change, cat-cow for spinal mobility (avoid deep extension), diaphragmatic-breathing for parasympathetic regulation + Valsalva avoidance during loading, standing-march for cardio. The AI coach also knows the nutrition side — ACOG 2020 + Mottola 2018 SOGC: +340 kcal/day T2, +452 kcal/day T3 (athletes need OUTPUT-MATCHED additional carb on training days), folate 600 mcg/day from food + 400 mcg supplement, iron 27 mg/day with athlete-specific monitoring (pre-existing low ferritin + pregnancy demand stack), DHA 200-300 mg/day (algae for vegans), calcium 1000 mg/day, protein 1.2-1.4 g/kg/day (higher end for athletes), hydration ADDITIONAL beyond baseline pregnancy needs (250-400 ml/h sustained training), AVOID exercise in hot environments + hyperthermia, carb during exercise >60 min (30-60 g/h for maternal + fetal glucose supply), AVOID high-mercury fish + unpasteurized + alcohol + pre-workout stimulants beyond moderate caffeine (≤200 mg/day per ACOG). CRITICAL: OB-GYN + maternal-fetal medicine when indicated + sports dietitian familiar with athletic pregnancy + pelvic floor PT. This is NEVER a replacement for OB-GYN care.