23.11.2013

Heart rate during pregnancy exercise

Most aerobic, resistance, and flexibility exercises are safe during pregnancy, but because each woman and each pregnancy is different it's important to consult your doctor before starting any exercise program while pregnant. In the past the American College of Gynecology recommended pregnant women not raise their heart rate above 140 beats per minute during exercise, but this is no longer a guideline.
In addition, you may be advised to avoid exercise if you have certain pregnancy-related conditions, including bleeding or spotting, low-lying placenta, threatened or recurrent miscarriage, previous premature births or history of early labor, or a weak cervix. Some other types of exercise can still be continued but you may find you need to modify your movements.
Stretching is recommended exercise to keep your muscles limber, and to warm up before other more intense workouts.
Keeping your legs limber and flexible can help maintain balance as your pregnancy progresses.
Foot and ankle swelling during pregnancy is common and ankle rotations can help with circulation and may reduce some fluid buildup.
To do Kegel exercises that target the pelvic floor, imagine you are trying to stop the flow of urine or trying not to pass gas. Tailor exercises can help relieve low back pain by strengthening the pelvic, hip, and thigh muscles.
Yoga has many health benefits, but it may not be the right type of exercise while you are pregnant. Any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction.


Hormones produced during pregnancy cause the ligaments that support your joints to stretch, increasing the risk of injury. As your pregnancy progresses your center of gravity will shift which may cause balance problems. Most women who were physically active prior to becoming pregnant can maintain physical activity during pregnancy. The American College of Gynecology states, "If you are active, pregnancy need not cause you to alter your fitness routine," and, "If you have not been active, now is a good time to start." For most women, exercising during pregnancy is safe. If you have a medical condition such as asthma, heart disease, or diabetes, you should consult your doctor before exercising. Talk to your doctor before starting exercise for some guidelines on what you can and cannot do.
Try drinking 8 ounces of water 20-30 minutes before you start exercise, and 8 ounces every 20-30 minutes during your workout. However, if you are healthy and your pregnancy is without complications there are some general guidelines for exercise that most women can follow. For example, changes in balance may affect your tennis game, and your runs may need to be slowed to accommodate your pregnancy.
Start by dropping your head forward, then slowly rotate your head toward your right shoulder, then back to the middle, and over toward the left shoulder.
Kegel exercises target these muscle groups and strengthening them during pregnancy can help you control these muscles during labor and birth.


Only try a prenatal yoga class where the poses are specifically geared toward pregnant women. It may also help prevent a type of diabetes that develops during pregnancy (gestational diabetes). As you progress in your pregnancy you may want to consider exercises that do not require balance or coordination.
If you do attend a regular yoga class, make sure you inform the instructor beforehand that you are pregnant and ask them to modify poses for you.
Continue to do your pelvic floor exercises (Kegels) but do about half the amount you did while pregnant. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Exercising at about 70% of your maximum heart rate causes no change in the fetal heart rate. You may feel clumsier than before you were pregnant because your larger abdomen pulls your weight forward.




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