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Heart Rate For Pregnancy
Women that are
exercising prior to pregnancy can usually maintain a higher level
of exercise performance during pregnancy than sedentary women. However,
most pregnant women cannot exercise at the same exercise intensity
and duration as before their pregnancy.
Talk with your obstetrician
before beginning or continuing an exercise program for your pregnancy.
Exercise prescriptions during pregnancy need to be highly individualized
there are no current recommendations for calculating target heart rate.
Instead of relying solely on your heart rate as a measure of exercise
intensity, it is also important to focus on your level of exertion by
listening to the body and only doing what feels comfortable. Try to exercise
moderately and you should be able to talk normally throughout exercise.
If you cannot talk easily, you are probably exercising too strenuously.
A
Perceived Exertion score between 4 and 6 is a reasonable target for pregnancy
workouts.
More strenuous exercise causes your body temperature to rise beyond what
is safe for the baby, and oxygen delivery to the placenta may be compromised.
Be sure to stay well-hydrated during a workout. Drink cool water before,
during and after your exercise sessions.
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Heart Rate During Pregnancy |
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Lower
intensity workouts may also advised for those who are undergoing infertility
treatment. Always begin aerobic exercise slowly and gradually build the
intensity over a 5 to 10 minute period. Once you have completed the "Warm
Up" period of aerobic exercise and you have a rhythm established for your
workout, use the Perceived Exertion scale to evaluate your exercise intensity.
Do not suddenly stop aerobic exercise. After your workout time is
over, gradually slow down your speed, allowing your heart rate to
return to a lower level before stopping.
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