If you're pregnant, you may feel tired and out of sorts as your body goes through a myriad of changes to meet the demands of the baby growing within your womb. According to the American College of Obstetricians and Gynecologists, the additional weight of 25 to 40 lbs. by the 40th week of pregnancy places steadily increasing demands on your heart. When you engage in physical activity, your heart responds by beating faster and your blood pressure rises.
Effects
In addition to beating faster during exercise, your heart does its best to nourish your muscles by sending additional blood their way. Since some of the blood that typically flows to body organs like your brain and uterus goes to the muscles instead, the American College of Obstetricians and Gynecologists cautions against overdoing the exercise.
History
According to Mayo Clinic obstetrician Dr. Roger W. Harms, the American College of Obstetricians and Gynecologists used to recommend that pregnant women maintain a heart rate below 140 beats per minute during exercise. While ACOG now recommends routine physical activity during pregnancy without any specific guidelines about target heart rates, the original target heart rate of 140 is still incorporated into many references for pregnant women.
Expert Insight
Rather than listing recommendations for desired heart rates during physical activity, the American College of Obstetricians and Gynecologists now focuses on commonsense guidelines addressing moderate exercise that doesn't tire you out too quickly. If you can carry on a normal conversation during the exercise, ACOG says, your heart rate is at an acceptable level.
Exercise Routine
You can find specific information about desirable exercise routines for pregnant women at a number of reputable sites, and many of those address heart rate during physical activity. Childbirth.org, for example, outlines an approach that includes starting slowly, monitoring your heart rate and breathing, drinking plenty of water and reducing exercise intensity as you move through the trimesters. The American Pregnancy Association lists the top recommended exercises for pregnant women, and also references the 140 beats per minute guideline.
Tips
The American College of Obstetricians and Gynecologists publishes a free pamphlet entitled "Exercise During Pregnancy" that contains commonsense tips for safe and effective physical activity. This resource highlights exercises and sports that are safe during pregnancy, and discusses those that you should avoid until after delivery.
Warning
The American College of Obstetricians and Gynecologists says that women who have risk factors for preterm labor, vaginal bleeding or premature rupture of the membranes should not exercise during pregnancy. If you have a medical condition like high blood pressure, ACOG says, talk with your obstetrician before starting an exercise program when you're pregnant.
Member Comments