Importance of Fitness: Maintaining fitness during pregnancy is HIGHLY encouraged. Research has shown that the loss of a current fitness level is minimal when continuing a workout program through out your pregnancy. By continuing a fitness program that mirror’s your prior fitness level research has shown that these mothers-to-be fall well under the national average (33-50%) of low back pain and pelvic girdle pain.
Body Changes: When pregnant, females see an increase in blood volume by 50%, cardiac output increases by 40%, the average heart rate (HR) will increase by 15% through the third trimester, the bodies oxygen consumption goes up by 14% and the body needs an increase in energy source through out pregnancy. It is recommended that following the 13 week mark the mother increases her energy consumption by 300k call/day and even more if maintaining a workout regime!
Things to monitor: Working out while pregnant mothers should keep an eye on their HR. The mother-to-be should gauge their workout to be at 65-85% intensity of the HR max because at 90% or greater blood is shunted away from the fetus to support the fatiguing muscles which may harm baby development. Another thing to be aware of is feelings of dizziness, headaches, extreme muscle weakness, calf pain, dehydration or increased core body temperature. The fetus tends to be 1 degree HIGHER for the baby than it is the mother.
Workout Recommendations: According to multiple research guidelines for pregnant individuals we are looking to aim for a 65-85% HR max intensity during a 45 min session for 3-5 days per week. When exercise exceeds an hour in duration, the maintenance of hydration becomes even more important to keep the bodies core temperature in safe ranges. For a young, healthy 20-29 year old pregnant female, this would give us a target HR of 135-150 BPM.
Remember: All pregnancies are UNIQUE to you and your past medical history. Consult with you obstetrician when engaging in new or risky exercise activities or programs!
