Heart Rate during training in pregnancy

What heart rate should pregnant women have during training?

It’s amazing how a trained person can change their heart rate during training. I can see it myself, sometimes I am short of breath when climbing stairs 🙂 But then I can calmly breathe and equalize my pulse. In January there will be another Camp by Ann that I will lead 🙂 It will be a great challenge for my heart rate!

What is all the fuss with heart rate in pregnant women about?

For many years it was thought that it should not exceed 140 beats / minute. I also often say that if a woman is worried, in such case she should make sure that her heart rate during physical effort stays within 120-140 beats / minute. But … it all depends on your physical fitness.

According to the latest research, if you exercised regularly before pregnancy, you don’t have to focus on your heart rate during exercise. For healthy women, the Department of Health and Welfare recommends at least 150 minutes a week of moderate intensity aerobic activity – preferably spread over a week into several training units. Surprisingly, the guidelines do not provide any heart rate limits.

Pregnant women who were previously active and used to perform high-intensity aerobic training can continue their activity as long as possible, provided that their physician does not see any contraindications. You must remember! Every woman is different, every pregnancy is different, so don’t skip this step.

 

How to control your heart rate?

➡️Use heart rate monitor.

➡️Try not to be short of breath and exercise with such intensity that it will take no more than 15 minutes to equalize your breath after training.

➡️If you are able to talk during exercise, keep them on this level of intensity, but if not – slow down, relax, do fewer repetitions. DOn’t force yourself, pregnancy is a special time and you must always put your and your baby’s health and safety first.

 

Important safety tips during training:

➡️Be careful during exercise because blood from the abdomen, including the uterus, travels to the working muscles and skin, which can lead to fetal hypoxia.

➡️The consequence of too intense exercise may be an increase in body temperature (hyperthermia). Presumably, a rise in body temperature above 40 degrees can cause fetal damage.

➡️Excessive exercise can cause premature delivery by stimulating uterine smooth muscle contractions.

➡️Train in a room with an open window (if possible).

➡️Be sure to drink water during training!

➡️If you do not feel strong enough to do full workouts with repetitions, remember that even the simplest exercises bring benefits, both immediate and in the future.

➡️If you don’t feel up to it – GIVE UP!

I always say: LISTEN TO YOUR BODY! It is the best adviser and will be the first to give you a signal if something is not right. Exercises are not to tire you out, but to strengthen, move and relax.

 

What types of training can you do during pregnancy?

• Swimming
• Pilates (good for deep muscles and spine)
• Yoga dedicated to pregnant women
• Fitness (here I recommend you to use my original training program available on DVD)
• Weight training (dumbbells)
• TRX
• Training with exercise ball
• Training with mini band
• Walks
• Nordic walking

Enjoy your safe workout! 🙂