Pregnant Fit Momma Part 3: How hard?

First thing's first:
ONLY TWO MORE DAYS!
Click here
for the dealio on
first-ever-in-the-history-of-this-blog
GIVEAWAY!

And, let's get down to business:

You know working out during pregnancy is muy importante, but how hard should you push it? Like you are Lance Armstrong in the last leg of the Tour de France or like the little grandma at the grocery store putting along electric shopping cart (one of my secret dreams)?

There are many schools of thought on this, some research is more recent than others. It used to be that the doctor would throw out the oh-so-dangerous threshold of 140 beats per minute as the “do not pass or else zone”. Well, our mothers were barely unloading the dishwasher, their heart rate would reach 140, and they believed they had to lie on the couch for the rest of the day. Today, it is recommended by the American Congress of OBs and GYNS (ACOG) to use perceived exertion as a guide and stay in the mild to moderate zone (click here for the Trainer Momma Rate of Perceived Exertion chart).

You will find that as a pregnant woman your heart rate will race fairly quickly – much more so than in your pre-preggo state. That is fine -- just take the time to get it down again. Use the tried and true rule:

Be able to hold a conversation while you are exercising.

If you can’t discuss your last doctor’s appointment or talk about the woes of buying maternity clothes, then bring it down a notch. I remember being pregnant and trying to run stairs. Holy cow, just a few weeks prior I was flying up and down those puppies like Super Mom with a cape strapped on my back and firm determination in my eye. With the new pregnancy, I could barely make it a few laps without my hands on my knees and sucking air.

From Personal Training pics

Listen to your body. I think women become very good at this due to all the changes our bodies are constantly experiencing from a young age. Tune in, listen to the signals, and tone it down if necessary. Go slower when you are fatigued and do not exercise to exhaustion.

Yes, interval training is still very appropriate while pregnant, however the intervals need to be brought down a notch. You will naturally do this, especially as you progress through the ten months of being an oven.

Of course, there are always the caveats according to ACOG and according to just plain being a smart, logical person. Stop exercising and call your doctor if you get any of these symptoms:

• Excessive muscle soreness or pain
• Pain
• Problems breathing
• Feeling very tired for the whole workout
• Nausea
• Vomiting
• Faintness
• Dizziness
• Irregular heartbeat

In addition women with certain other medical or obstetric conditions, including chronic hypertension or active thyroid, cardiac, vascular or pulmonary disease, should be evaluated carefully in order to determine whether an exercise program is appropriate.

Adapted from Pregnancy Today.

See more Trainer Momma Pregnancy posts here and here.

And I'm off to get the crock pot up and running for dinner tonight. Have a great day with your families!