Myth Dispelled: Pregnant Women Do Not Have To Keep Their Heart Rates Under 140 BPM While Working Out
Pregnancy can be an exciting and transformative time for women. Obviously, though, carrying a child does cause a lot of sometimes frustrating bodily changes– including fatigue, aches, and pains.
That’s why some pregnant women are hesitant to use up their precious energy on workouts as opposed to more “essential” activities– like working, cleaning, caregiving, or socializing.
But, there are a ton of upsides that come with exercising during pregnancy, including reduced bloating, constipation, backaches, swelling, and a lowered risk of gestational diabetes.
The American College of Obstetricians and Gynecologists (ACOG) even recommends that expectant mothers partake in at least 150 minutes of moderate aerobic exercise– such as brisk walking– each week.
Recently, though, Anna Victoria– the trainer and CEO of Fit Body App and Vitalura Labs– began speaking out about one common debate concerning exercising while pregnant.
More specifically, she discussed in an Instagram post how pregnant women are usually told they need to keep their heart rates under 140 beats per minute (BPM).
“Have you ever heard of this suggestion before? Some say it’s a bit outdated, but it’s the suggestion many receive today,” Anna wrote.
She was not the only expectant mom scratching their head and wondering about the same question, either.
So, is it really okay to work out harder than 140 BPM? Some experts say the answer is yes.
NesolenayaAleksandra – stock.adobe.com – illustrative purposes only, not the actual person
Myth Dispelled
According to Rachel Trotta, a NASM-certified personal trainer specializing in pre and post-natal fitness, the 140 BPM guideline is outdated.
That number was once chosen based on the belief that a pregnant mother raising her heart rate too high could impact the blood flow and oxygen levels provided to their baby.
While this recommendation may not be up to snuff, though, making an ideal heart rate recommendation is not easy either.
According to Amy Schultz, a physical therapist for the Fit Body app, “A blanket heart rate precaution is a bit tricky since everyone’s max heart rate is so different and can be different day to day.”
“Instead, knowing your own personal max heart rate and basing your training off a percentage of that would be more ideal. Also, going off of RPE is a great, research-backed way to stay active safely during pregnancy!”
RPE stands for “rate of perceived exertion,” which is used for more current exercise recommendations. So, rather than monitoring their heart rate, pregnant people can self-assess using what’s known as the “talk test.” We will discuss more of that later.
First, though, let’s answer the big question: Is it okay to participate in a high-intensity workout while pregnant? The honest answer is that it depends.
If you are an athlete or someone who regularly trained at high intensities before your pregnancy, you can continue doing so after conceiving as long as you modify workouts when necessary to account for your pregnancy progression.
“While research is lacking, people with low-risk pregnancies who previously performed high-intensity exercise may continue this level throughout their pregnancies,” underscored Stephanie Hack, MD, host of “Lady Parts Doctor Podcast” and a board-certified obstetrician and gynecologist.
“However, they should monitor for symptoms such as bleeding, abdominal pain, fluid leakage, regular painful contractions, etc.”
And in general, whether you are unsure or confident about your workout plans, it is always a good idea to talk to your healthcare provider before kicking it into high gear while pregnant.
There is good news for people who are not already active, though. If you plan to become pregnant or recently became pregnant, it is safe to begin exercising even if you were not that active before. Plus, you can enter the moderate to vigorous-intensity exercise range.
In a 2012 study published in Obstetrics & Gynecology, it was found that 30 minutes of moderate and vigorous-intensity exercise was tolerated well by both the pregnant mother and their baby.
It is important to reiterate, though, that there is currently a lack of research on the impacts of high exercise levels– which use over 85% of capacity.
“Theoretically, there could be negative effects if too much strain is placed on the maternal heart, which would ultimately affect the fetus,” Dr. Hack said.
But one simple and accessible way to ensure you are not exceeding that threshold is the “talk test.” And thankfully, it is super simple to use.
Whenever you exercise, just try to talk out loud. How well you are able to speak will help you gauge where your exercise falls on the intensity scale.
If you are breaking a sweat but can still speak short sentences, for instance, you are likely doing moderate-intensity exercise.
But, if you can only speak a word or two, that indicates you are participating in vigorous or intense exercise.
Finally, if you can barely get a word out because you are so winded, that’s a sign you should consider taking a break and lowering your workout intensity in order to stabilize your heart rate.
Dr. Hack also pointed out how devices like smartwatches and fitness trackers are priceless tools. The devices can help you track your heart rate in real time and make sure it does not exceed 85% of your maximum.
Exercising Safely While Pregnant
Now that you know how to manage your heart rate, you may be wondering how to actually get started– and how to stay safe aside from heart rate.
The first step is to reach out to your healthcare provider to go over your intended workout routine. This is especially important if you are deemed high-risk or having complications.
During this conversation, your doctor can also help you figure out what exercises are best for you. Keep in mind that every person is different, and getting this personal guidance can be extremely beneficial.
If you ultimately end up partaking in high-intensity workouts, you have to prioritize hydration before, during, and after your exercises. Also, be sure to eat a meal or snack both before and after your workout.
The food you eat should be high in protein and carbohydrates to support muscle repair after your workout and performance during the exercises.
And in general, pregnant women should be cognizant of their calorie consumption while active– making sure they are eating enough calories to support their pregnancy, workouts, and overall health.
As for what exercises are safe for pregnant women, there are loads of options. The only activities you should avoid at all costs are those deemed high-risk– such as skiing, flag football, scuba diving, and softball.
Also, avoid taking any hot classes– like hot yoga or hot pilates– because if you overheat, you and your baby can be put at risk.
Finally, if you ever become dizzy or start experiencing contractions or bleeding during your workouts, immediately stop exercising and consult your doctor.
And if the thought of participating in an intense workout while pregnant makes you stressed out or uneasy, remember that you do not have to go hard in order to remain active.
You can always participate in moderate or “easy” workouts that still get your body moving while giving you peace of mind.
If true crime defines your free time, this is for you: join Chip Chick’s True Crime Tribe
This Trauma Therapist Is Talking About A Symptom Of Anxiety That Isn’t Talked About Enough
Sign up for Chip Chick’s newsletter and get stories like this delivered to your inbox.
More About:Science