Exercise & The Recommended Heart Rate In The First Trimester Of A Pregnancy

In seasons past, pregnant women were not encouraged to do a lot of exercise. These recommendations have changed throughout the years. Your body, even when pregnant, still benefits from a health and wellness routine. After speaking with your doctor for permission to exercise and using a few guidelines for heart-rate monitoring, you can successfully participate in your workout.

Moderate

The American Congress of Obstetricians and Gynecologists suggests pregnant women exercise at a moderate intensity level. In the past, ACOG gave a heart rate maximum recommendation of 140 beats per minute. Because pregnant women of all fitness levels want to participate in exercise, 140 beats per minute did not apply to everyone.

Target Heart Rate

The American Council on Exercise recommends that pregnant women exercise at a 50 percent to 60 percent of maximum heart rate; What To Expect When You're Expecting suggests 60 percent to 70 percent. To calculate your target heart rate, subtract your age from 220. Then multiply your maximum heart rate by 0.5, 0.6 or 0.7 to find your suggested range.

Finding Your Pulse

Your pulse can be found on the thumb side of the underside of your wrist, or along the side of your neck. Use your first two fingers to feel for your pulse. Your thumb has a pulse of its own, so it should not be used. Once you locate your pulse, count the number of beats within 10 seconds. Multiply this number by six for your beats per minute. During exercise, monitor every five minutes to confirm you are staying within your allotted heart rate range.

Perceived Exertion

The Rate of Perceived Exertion scale is an alternative to using heart rate to gauge the intensity of your workouts. This scale ranges from zero to 10, with 10 represented as sprint up a hill. The IDEA Health & Fitness Association says that pregnant women should work out in a zone that feels comfortable. This moderate level can be achieved by staying within the range of a three or four on your perceived exertion. This level will resemble your 50 percent to 60 percent heart rate range, and once you make the connection between actual heart rate number and rate of perceived exertion, you will be able to maintain a healthy intensity level.

Heart Rate Monitors

Another way to keep track of your heart rate is to use a monitor. These monitors can be worn during most types of exercises, except for swimming. You wrap the strap around your rib cage and the heart rate is displayed on a wristwatch. This allows for minute by minute intensity level adjustments.