Katharina Buczek
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.
