Is heart rate monitoring the key to safe prenatal workouts?
There are so many things to think about when one becomes pregnant. Should I workout is probably pretty low on that list. However, when you consider that Prenatal workouts may prevent gestational diabetes, relieve stress, and build more stamina needed for labor and delivery, suddenly safe prenatal workouts become a priority.
Let’s start with the basic question: should you work out during pregnancy.
Short answer: yes.
But… Train intelligently.
The Goal is safety in the prenatal work out
We want a healthy Mom and Baby. Not new personal records.
If you work out avidly before pregnancy then by all means continue to do so. But keep in mind this isn’t the time to push to the next level.
If you weren’t working out before pregnancy it’s safe to begin a workout program. Consult with your Doc and don’t do anything too strenuous.
So how does one know how hard to push. We can rely on rate of perceived exertion, but that is very subjective. How many people can accurately gauge how hard their body is working. Wouldn’t it be great if we had a built in dashboard illustrating how hard we’re going?
Actually.. we kind of do have that dashboard.
Keep your Heart Rate under 140 BPMS
The intensity of your workout should be less than 60%-80% of your age-predicted maximum maternal heart rate, which is usually no more than 140 beats per minute, according to the American College of Obstetrics and Gynecology.
How did we get to that number?
It’s widely accepted that 220 minus your age = your predicted max heart rate.
- The average age of a pregnant woman is bw 27 and 30 years of age.
- 220- 28.5= 191.5 max heart rate.
- 60% of 191.5= 114.9 bpm
- 80% of 191.5= 153.2
So 140 comes in at a little above the middle of that spectrum.
Ensure safe Prenatal workouts
So grab yourself a heart rate monitor. You can hook them up to your phone or your smart watch.
We should note that heart rate monitoring isn’t a foolproof way to track effort. “Numerous physiological variables that can introduce inaccuracies and mislead athletes.”
Think of all those benefits for you and your kiddo; not to mention how much easier it will be to resume workouts post pregnancy.
Related: Boston's Best Female Trainers: Megan Beck · Healthspan: Quality of Life Workouts