Notes on Intensity
A common confusion for exercisers is how to monitor exercise intensity. Workouts should be a challenge, while making safety a top priority. What is the best way to achieve this balance?
During pregnancy, your resting heart rate increases, so using target heart rate (like you might normally) may not be the best way to measure your level of maximum intensity.
When pregnant, you can choose from two simple methods of gauging intensity without needing a calculator or computing gadgets strapped to your arm.
1. The Talk Test
The Talk Test is probably the simplest way to measure your workout intensity. The goal is to work at a level where you can answer a question, but not comfortably carry on a conversation. In other words, you would be working out too hard if you have to take a breath between every word you say. On the other hand, you would be exercising too easily if you could sing several phrases of a song without breathing hard. Ideally, you should be able to speak understandably and with moderate effort.
Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise. If you're working too hard, lower the resistance level and slow down. If you experience dizziness or lightheadedness, you may be overexerting yourself and should stop.
2. Rate of Perceived Exertion
Sometimes, you can gauge your intensity simply by subjectively deciding how you feel. Rate of Perceived Exertion (RPE) is a most versatile method for measuring exercise intensity for all age groups.
RPE is a scale from 1-10 that rates how you feel (both physically and mentally) as it relates to the intensity level. The recommended RPE for most pregnant women is about 4-6. This means that at the height of your workout, you should feel you are working “fairly light,” nearing “hard.” Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.
| R.P.E. Scale - Rate of Perceived Exertion | ||
| 1) Rest 2) Very Light 3) Light 4) Fairly Light |
5) Somewhat Hard 6) Hard 7) Hard (heavy) 8) Very Hard |
9) Extremely Hard 10) Maximum Exertion |
Keep in mind that neither of these formulas is absolute during pregnancy. Your exercise intensity will differ depending on the level of your fitness before pregnancy. If you didn’t exercise at all, talk to your doctor about guidelines to follow for intensity. It’s wise to begin a fitness program with low-level exercise such as walking, swimming, easy weight lifting, or yoga, since these activities do not raise your heart rate greatly. For women who exercised strenuously before pregnancy, this is a time to slow down to a moderate level, limit high-impact activity to 20-30 minutes, and monitor your intensity with the method of perceived exertion.
