Cardio exercise is different when you're pregnant, depending on where you are in your pregnancy. During the first trimester, you might be experiencing the dreaded morning sickness. If you're too sick to exercise, we understand. Keep eating those crackers and join us when you're feeling better. For those of you lucky enough to sail through your first tri without morning sickness, this is the perfect time to either start a workout program or continue with the one you've been doing. Robin says, "If you previously were a couch potato this is not the time to take up a new sport. However, all is not lost. There are several exercises that you can do while pregnant, even if you were previously sedentary. These would generally be: walking, swimming, and specialized pregnancy aerobics. The key, as with any exercise in pregnancy, is to take it relatively easy and to listen to your body." However, you want to make sure you monitor your heart rate closely and keep it below 140 beats per minute.
Keep Your Eye on This!
The American College of Obstetrics and Gynecology (ACOG) says that there is "no data in humans to indicate that pregnant women should limit exercise intensity and lower target heart rates because of potential adverse effects." In fact, during pregnancy, women can continue to exercise and derive health benefits even from mild to moderate exercise routines. However, being pregnant means modifying your workouts just a bit. For example, you may need to ease up if you have heart problems, asthma, high blood pressure, or a history of miscarriages or premature labor. The ACOG also recommends the women avoid exercising in the supine position after the first trimester. Most importantly, give your body (and your baby) enough food during the day to keep your energy up and stay well hydrated!
Getting Started
If you've already been exercising, talk to your doctor about continuing your regular program. He or she may want you to modify your workout and decrease the intensity. If you're the aforementioned couch potato, plan on consistent cardio exercise (walking, swimming, etc.) at least three times a week for 20 or 30 minutes. Wendy Bumgardner, About.com's Walking Guide, reminds us that "Moderation is the word during pregnancy, don't push yourself to the extreme. Your pulse rate should not be above 140 beats per minute at any time during your walk." If you don't have a heart rate monitor, use the 'talk test.' Make sure you can carry on a conversation without gasping for air. Don't forget to bring water with you and drink it often and try to avoid walking when it is extremely hot and humid outside. Comfort is everything (particularly during pregnancy) so wear loose-fitting clothing. Title 9 Sports offers a great line of maternity sportswear.
What about weight training? If you've been lifting weights, you can probably continue with your program (ask your doctor!) but you may have to lift lighter weights since you could strain your joints. When lifting, make sure that you don't hold your breath, ease up on the weights as you progress through your pregnancy and consider using machines during your last trimester. Also, try to avoid any jumping or jarring movements. Your main goal during pregnancy is to maintain your health, not make dramatic strength gains or muscle mass, so take it easy!
When to Stop
When you're exercising, be constantly aware of how you feel. You should stop immediately if you experience dizziness, faintness, headaches, bleeding, pain or shortness of breath. If you have any of these problems, stop and call your doctor!
