Cardio Workouts During Pregnancy

Training during pregnancy? This won't be a problem as long as you have checked with your doctor. Women aren't as fragile as we sometimes feel once pregnant. Generations of women have carried children and continued to work, stay active and have healthy, happy babies. These days, too much caution can actually hold you back from doing what is actually good for you and your baby.

There are definitely circumstances which cause higher risk pregnancies to require more cation and attention. However, these cases are rare. Talk to your doctor to find out if your pregnancy is high risk and whether cardiovascular workouts are okay for you.

What Cardio Can You Do?

Cardio workouts are essentially any activity which raises your heart rate and maintains this rate for a period of time. The time frame may last 10 minutes all the way up to an hour or more. Depending on the shape you were in before pregnancy, you may find cardio workouts challenging or not challenging enough. You may choose low impact cardio;

• walking
• swimming
• the elliptical machine
• stationary bike
• gardening

Alternatively, you may choose slightly more intense cardio:

• including jogging
• fitness class designed for pregnant women
• dancing
• water aerobics 

These are all viable options for getting in your Cardio workout during pregnancy. For many, a good reason to get going is simply that. Motivation and time restrictions may be getting in your way when it comes to actually getting active or continuing on with a good cardiovascular exercise program. Having a good reason to workout may be the best motivation.

Benefits of cardio during pregnancy

Prenatal exercise is considered a very healthy thing to do. There are several well researched benefits of exercise in general, and cardio workouts specifically, during pregnancy.

• Regular cardio exercise has been linked to fewer cases of gestational diabetes
• You'll experience an elevation in mood
• You'll experience a quicker postpartum recovery
• Reduced back aches, headaches, and less bloating and constipation
• Easier labour and childbirth
• Improved quality and quantity of sleep
• Reduces likelihood of high birth weight, which often leads to obesity later in life

These are all great reasons to get you going. The key is to be consistent. Even if you have never exercised before, getting active will benefit you and your baby. Getting started does not have to be complicated or take a lot of your time. Simply re-allot and prioritize your time to allow for a few minutes of exercise each day. Even 30 minutes every other day is enough to help you enjoy the benefits of regular physical activity.

Getting Started With Cardio During Pregnancy

Your first step is to create a plan. Decide which days you can exercise and dedicate your time each of these days. The more you plan, the more likely you are to stick to the plan. Rather than arbitrarily deciding to exercise 3 days per week, find out when you are free, and when you can afford to do in that allotted time frame.

For example:

Thursday morning before work: take a morning aerobics class

Saturday afternoons: work on the garden 1 to 2 hours

This sample plan states the dates, times and exactly what activity you'll do. You may be able to incorporate more classes, swimming, or other great activities in, as this sample shows the very minimum you can do, even if you are not expecting to have any time on your hands

According to the American College of Obstetricians and Gynaecologists, at least 30 minutes of light to moderate physical activity on most days of the week is healthy for both mommy and baby.

Don't forget that this includes both resistance exercises and cardiovascular workouts combined. Putting these two together on the same days makes the workouts much more effective. Even walking with weights or pushing a stroller is a great idea!

When to STOP exercise

It is also important to know the signs that your body gives when it feels like what you are doing is too much. Being aware of your body and how it feels is essential since every pregnancy is different, depending on the mothers health and level of activity prior to the pregnancy. Starting light and making your way up is a good rule of thumb. However, this is not the only way. If you experience any of the following, stop exercise immediately:

• Severe shortness of breath
• Dizziness or faintness
• Pain
• Bleeding
• Heart palpitations
• Contractions

If you do experience any of these, it is also best to consult your doctor as soon as possible.

Read the Signs

There are other signs which your body will give, telling you how intense the activity is. As mentioned earlier, every women is a unique case and there are no one-rule-fits-all when it comes to exercise. You, for instance, may be able to lift light weights while you walk briskly, but a training partner may find it too difficult.

For these situations, you'll need to be able to use your own judgement and rely on indicators such as heart rate and breathing rate. In a lot of cases, intense exercise is just fine. A simple rule of thumb is to use the talking test. If you can manage to hold a decent conversation and talk while exercising, you're more than likely in the clear. Give it a try and talk to yourself during exercise and see how it goes!

Lay it Safe...

Always be cautious and avoid sports or activities which are high risk for falling, including:

• Horseback riding
• Skiing or snowboarding
• Running up or down hills/ uneven terrain
• All contact sports
• Step aerobics
  

You can also follow basic safety rules, including:

• Drink plenty of water to stay hydrated
• After the first trimester, avoid all exercises which require you to be flat on your back
• Don't exercise in extreme heat and humidity