Pregnancy is an exciting time, no doubt. But to be honest, it has about a billion questions. Is work safe? Are there any restrictions? Why do you all tell me I need a heart rate monitor?
If you are not careful, the problem will soon become incredible, the entire pregnancy on the couch is very attractive. When I first conceived twins, it was called “high risk” because all multiple pregnancies were. Therefore, I was limited by various activities. In my daily life, as a very active person, I really hard to wrap my mind, so I went to seek a variety of opinions. Again and again I get a suggestion: Get a heart rate monitor and keep heart rate below “X” while exercising.
But the fact is that the guidelines for exercise during pregnancy have been adapted from the overall physical activity and public health literature, the National Institutes of Health (NIH) reports. In 2008, the U.S. Department of Health and Human Services (HHS) released comprehensive guidelines for physical activity, including a section that states that healthy pregnant women should start or continue moderate-intensity aerobic exercise during pregnancy, accumulating at least 150 minute. But there is very little information about heart rate. And in 1994, the American Obstetrics and Gynecology Congress (ACOG) lifted the recommendation that many obstetricians still maintain a heart rate of less than 140 beats per minute because tracking heart rates during exercise is not validated by other surveillance methods.
What is given? We are often told to measure our heart rate during exercise in order to truly interpret the difficulty of our work. So why can not we do the same thing during pregnancy?
Carolyn Piszczek, MD, OBGYN, of Portland, Oregon, said using heart rate as a measure of physical activity may not be reliable during pregnancy as many physical changes occur to support a growing fetus, such as a mother Blood volume, heart rate and cardiac output (heart blood volume per minute) have increased, meanwhile, systemic vascular resistance (AKA) is the body’s resistance-reduction that the body must overcome to promote blood circulation through the circulatory system, Sara Seidelmann , Ph.D., a cardiovascular research fellow at Brigham and Women’s Hospital in Boston All of these systems work together to create a balance that allows adequate blood flow to support mums and babies during exercise Seidelmann said: “With all these changes, Your heart rate may not increase as it did before pregnancy.
So if you are monitoring your heart rate, what should you do? Attention to moderate exercise – that is, the so-called talk test. Seidelmann said: “During pregnancy, she can not be overconfident if she is able to talk comfortably during exercise.
What do these mean when pregnant? According to the Centers for Disease Control and Prevention (CDC), pregnant women should have at least 150 minutes of moderate-intensity aerobics a week. Moderate intensity is defined as enough to raise your heart rate, start sweating, and still be able to speak normally, but never sing. (Often, brisk walking is close to the right level of effort.)
Do not forget, exercise during pregnancy is good for you and your baby. ACOG says it not only relieves back pain, promotes healthy weight gain during pregnancy, strengthens the heart and blood vessels, but also reduces the risk of gestational diabetes, pre-eclampsia and cesarean delivery. (PS: Do you know if this method of delivery exists?) However, this does not mean you should go to the wall and take a routine you have not tried before. In fact, this is exactly the opposite of what you should do, and these are ways to tell you if you push too much. But if you are in good health and your doctor can continue, it is usually safe to continue regular physical activity. Just use that talk test to help keep you online and maybe leave heart rate monitor at home.