When you're pregnant, you should still continue your cardio workout routine. Benefits of cardio exercise during pregnancy include excessive weight gain during pregnancy, more stamina for labor and delivery and improved cardiovascular health. When you're a month pregnant, you can still exercise safely as long as you're healthy. Consult your doctor about modifications to your cardio routine you should make throughout your pregnancy.
Time Frame
The American College of Obstetricians and Gynecologists recommends you participate in cardio activity for at least 30 minutes most days of the week throughout your pregnancy. Even if you're sedentary, you should still follow the guidelines from this organization. If you find it difficult to exercise continuously for 30 minutes each day, break workouts into smaller sessions.
Types
Cardio exercise during pregnancy should be low-impact. You shouldn't participate in runs or cycling treks without speaking to your doctor. Forms of exercise safe for a woman in her first trimester include water aerobics, brisk walking, swimming and dancing.
Heart Rate
Monitor your heart rate throughout your cardio workout to ensure you stay in a safe range. Your approximate maximum heart rate is 220 minus your age. Remember to add in a warm-up and cool-down period when you exercise. Keep moving to avoid blood from pooling in your legs.
Safety
Practice safety when participating in cardio exercise at the beginning of your pregnancy. Wear lightweight clothing and take water breaks frequently during the workout. Drink a cup of water before you exercise, one cup after and a cup for every 20 minutes during the workout, recommends Dr. James M. Pivarnik of Michigan State University. If you can't carry on a conversation while exercising, take a break or decrease the intensity level.
