Before you start any exercise you should work out your target heart rate. To do this you first need to determine your maximum heart rate. One way to do this is using the formula:
- MHR = 220 - Age
Your target heart rate will then be 60%-65% of your maximum heart rate. So if you are 40 your maximum heart rate will be around 180 beats per minute (BPM) and your target heart rate will be between 109 BPM and 117 BPM. Once you have determined your target heart rate, try to stay within it. This will ensure that you don't over exert yourself.
After you have performed the above heart rate calculations you can move onto the actual exercise. As promised here are the 5 exercises for pregnant women:
1) TAKE A DAILY BRISK WALK:- Walking is a good exercise which can be performed within your comfort zone. Make sure you wear comfortable shoes and monitor the distance you have covered.
2) YOGA:- Yoga allow you to relieve the stress, anxiety and worries associated with pregnancy. If you feel at any time you have overdone it when practicing yoga consult your doctor.
3) SWIMMING:- Swimming is another great way to exercise without placing undue strain on your body. It can help reduce the pain and pressure associated with pregnancy and is one of the best possible exercises during the third trimester.
4) PILATES:- Pilates can support more comfortable pregnancies by strengthening the abdominal, back and pelvic muscles. Pilates is also a popular exercise with new mothers because it helps them get their figure back.
5) WEIGHT TRAINING:- Weight training is a good exercise for pregnant women provided it is performed in moderation and light weights are used. The benefits can include more energy and reduced leg cramps.
If you decide to continue exercising when pregnant also make sure to take the following into account so that you do not over exert yourself:
- Make sure you are getting adequate amounts of rest.
- Try not to exercise when it is hot and humid as it will increase your core temperature.
- Do not exercise when you are sick.
- Make sure that you warm up five minutes before you exercise.
I hope this article gives you some ideas if you want to carry on exercising when pregnant. Keeping up your exercise routine will make you feel better, maintain your existing fitness levels and prepare your body for the additional strains and stress caused by pregnancy. Before beginning any exercise routine you are advised to consult your obstetrician and/or gynaecologist to determine which exercises are safest at each point of your pregnancy. However, provided you follow the advice of a professional you can create a fun, fitness routine for your pregnancy.
