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Interval Training During First Trimester?

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CATHY_CRAM_MS
Posts: 9540
11/1/12 10:26 A

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Don't be surprised if your HR during exercise changes as you progress through your pregnancy. Just remember to use your body's response as your guide, not just your HR response.
Keep us posted on how you're doing!
Cathy


Catherine is the co-author of "Exercising Through Your Pregnancy" with Dr. James Clapp, and author of Fit Pregnancy For Dummies, published by Wiley Publishing in 2004. To learn more about these books or buy them online you can find them on www.amazon.com.

Cathy also provides Prenatal & Postpartum Fitness Information and certification courses to Healthcare Professionals. Click here to learn more.

ROBBIESGIRL3
Posts: 4
10/30/12 12:33 P

 
 
Thank you all so much! Since posting my original message I am now 8.5 weeks pregnant, and have been wearing my heart rate monitor through all of my workouts. I am now trying to keep my heart rate between 125-155, which feels comfortable and I can breathe and speak at both ends of this spectrum.

This is all extremely valuable information, and I sincerely appreciate your responses! I am determined to stay active throughout my pregnancy! :) Thanks a million!

CATHY_CRAM_MS
Posts: 9540
10/30/12 12:04 P

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Great advice EEE888, and just wanted to add that core temperature issues with exercise are not something most pregnant women need to be concerned about if they're exercising in temperatures that feel comfortable. The key issue with high core temperature is related to sustained high heat environments, such as hot tubs and saunas, where your body is unable to lose heat through evaporation. Exercise won't raise the core temperature to unsafe levels unless a woman is working out in very high heat and humidity conditions, or in a room where the temperature is in the unsafe zone, such as a hot yoga room.
Research has found that pregnant women have an enhanced ability to keep their core temperature within a safe level because of several physiological changes that occur, such as increased sweat point and greater blood flow to the surface of the skin.
To keep safe listen to your body and keep your workouts within a zone that feels challenging, but not so tough that you're gasping for breath or feel uncomfortable.
Cathy

Edited by: CATHY_CRAM_MS at: 10/30/2012 (12:05)


Catherine is the co-author of "Exercising Through Your Pregnancy" with Dr. James Clapp, and author of Fit Pregnancy For Dummies, published by Wiley Publishing in 2004. To learn more about these books or buy them online you can find them on www.amazon.com.

Cathy also provides Prenatal & Postpartum Fitness Information and certification courses to Healthcare Professionals. Click here to learn more.

EEE888
Posts: 34
10/29/12 5:57 P

 
 
The heart rates you list sound very appropriate to me - especially since this is not new exercise to you. Some people will tell you not to let your heart rate get above 140 bpm but that is an outdated recommendation. The main concern I've seen over and over again is to make sure you don't exercise to the point of raising your core body temperature too high, which is definitely a separate issue from heart rate.

The ACOG website has some great resources, you may find this link useful:

http://www.acog.org/~/media/For%
20Patients/faq119.pdf?dmc=1&ts
=20120219T2315308141


Edited by: EEE888 at: 10/29/2012 (17:58)

ROGGEDANCE
Posts: 484
10/17/12 4:29 P

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Definitely check with your OB or midwife. It really depends on whether or not there are any concerns. Also listen close to your body. If you feel any cramping, stop. If you have been bleeding, I'd stop until you get the medical go ahead.

My experience: I backed down a bit on interval training (not full steam during the hard-work intervals) most of the first trimester to be safe. I tried to keep my heart rate under 160 at all times (155-160 was the point at which I couldn't easily talk, so that's the number I used for me). I found that when it hit about 150, it was time to back off, because the next 5-10 bpm came even after slowing down. I kept up the training well into the second trimester, but moving and foot pain disrupted my workouts early in the third trimester, and I've never gone back to interval training.



Operation: Poppyseed is proceeding well.
ROBBIESGIRL3
Posts: 4
10/16/12 4:25 P

 
 

Hello! I am looking for some fitness advice...

I am an extremely active, extremely healthy 35 year old, pregnant with my first. I am 6.5 weeks pregnant. The morning sickness has DEFINITELY kicked in now, but on the days that I don't feel like I want to die, I really like getting a good workout in (to make me feel less guilty about laying on the floor under my desk at work the rest of the days-LOL)

Most days, even when I feel sick, I can still muddle through a Bar Method workout, but on the days where I feel close to normal I'd like to get some good cardio in. Today I did my first interval workout since becoming pregnant. I basically power walked very steep hills for 45 minutes (up a hill (high HR), down a hill (recover), repeat). I wore my heart rate monitor and even when my HR went briefly aerobic (158-162 BPM), I recovered (120 BPM) within about 20 seconds.

Is this type of workout ok to continue doing during first trimester on the days I feel up to it? Or should I not do this type of workout again? Prior to getting pregnant I did this workout about 2-3 times a week.

Thank you!


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