Any one using a heart rate monitor?
- Thread starter JulieMom
- Start date
Sheila Watkins
Moderator
Hello there,
I am the moderator of this forum, along with Cathe. I just wanted to give you the latest research regarding heartrate monitoring during pregnancy. In 1994 ACOG (the American College of Obstetrics and Gynecology) came out with the first revised guidelines for prenatal exercise in nine years. Gone was the 140 bpm uppper heart rate limit for prenatal exercise. This change was inevitable due to the fact that the latest research had shown that heart rate was NOT a valid indicator of exercise intensity during pregnancy, due to the vast changes in the cardiovascular and respiratory system. It was, and still recommended that one use "Rating of Perceived Exertion" (RPE) or the "Talk Test" to monitor intensity rather than heart rate. The "140 bpm one number fits all" is 'old news'." I would suggest that you use the above measures of intensity rather than heartrate monitoring, which can fluctuate wildly during pregnancy. Using perceived exertion, one should work at a "fairly light to hard" level depending on fitness level and stage of pregnancy. One should also be able to speak 2-5 word sentences while exercising. That is the actual definition of the "talk test."
Save your money on the heart rate monitor and buy something nice for yourself or the baby. Good luck and keep us posted.
In health,
Sheila
Sheila S. Watkins, MLSci.
Founder and National Program Director
Healthy Moms(R) Fitenss
www.healthymomsfitness and www.healthymomsnc.com
I am the moderator of this forum, along with Cathe. I just wanted to give you the latest research regarding heartrate monitoring during pregnancy. In 1994 ACOG (the American College of Obstetrics and Gynecology) came out with the first revised guidelines for prenatal exercise in nine years. Gone was the 140 bpm uppper heart rate limit for prenatal exercise. This change was inevitable due to the fact that the latest research had shown that heart rate was NOT a valid indicator of exercise intensity during pregnancy, due to the vast changes in the cardiovascular and respiratory system. It was, and still recommended that one use "Rating of Perceived Exertion" (RPE) or the "Talk Test" to monitor intensity rather than heart rate. The "140 bpm one number fits all" is 'old news'." I would suggest that you use the above measures of intensity rather than heartrate monitoring, which can fluctuate wildly during pregnancy. Using perceived exertion, one should work at a "fairly light to hard" level depending on fitness level and stage of pregnancy. One should also be able to speak 2-5 word sentences while exercising. That is the actual definition of the "talk test."
Save your money on the heart rate monitor and buy something nice for yourself or the baby. Good luck and keep us posted.
In health,
Sheila
Sheila S. Watkins, MLSci.
Founder and National Program Director
Healthy Moms(R) Fitenss
www.healthymomsfitness and www.healthymomsnc.com
Thank you Sheila for your info. Now am I correct that you certified Cathe in prenatal care? How does one go about doing that? Is there a certain program used? I am very interested in this information. Also while I have your attention how much should one go down in weight amounts when weight lifting? For instance in my lower body workouts I am currently (and not pregnant) at a high of 35 lbs. So when pregnant and say doing lunges (of course not deep lunges) is it ok to do 35 lbs if I feel fine? Also they say not to lift weights above the head. So is putting weights on your shoulders a no no? I really would like to be more educated about this, and other related questions. I might be interested in getting certified myself if it is a possibility in my area, St.Louis. Thank you for your time and your responce to my question.
Hi JulieMom! I hope you don't mind me answering a few of your questions. Cathe is certified through Sheila's program. You can learn more about Sheila's program at the addresses Sheila has listed above:
www.healthymomsfitness and www.healthymomsnc.com
To learn more about the certification course try this:
http://www.healthymomsfitness.com/certified.htm
http://www.healthymomsfitness.com/Defaultcert.htm
I believe there are a few posts on the forum regarding a home study. I want the prenatal certification too! I have simply not had the opportunity to complete it. I want to attend a training. I am also in the St. Louis area... well, a little south but I frequent STL... hope you are not in any of the areas hit by these storms.
As for weight amounts, I have never found a specific recommendation but that you should listen to your body and modify as needed. I have lightened my weights for lower body work, but I have not had to do this for upper body. As for not lifitng above your head, I believe this is related to joint stability and an altered center of gravity.
This is an answer from Cathe that you may find answers some of your questions.
Previously answered question:
Before I get into your questions, I just wanted to say that the overall fitness concern during your pregnancy is that you simply maintain your fitness level and scale back as you get further into your pregnacy. This is NOT the time to push yourself to accomplish new goals or fitness levels (which I can see from your post that you are not doing, good for you!).
During the first trimester the main change in your workouts is that you do not get your heart rate up super high (gasping for breath), which will also remain one of your priorities for the duration of your pregnancy. Sheila, our prenatal expert, and myself, who has been certified by Sheila, recommend that you use the talk test and/or perceived exertion test rather than a heart rate monitor or chart because your heart rate is already naturally elevated when you are pregnant therefore heart rate charts and monitors providing you with a false indication of your actual intensity. Your goal should be to say 2 to 5 word sentences at all times during your workout. How many days you workout will vary on your energy level. While you are pregnant, especially in your first trimester, you may feel nauseous, tired, and unmotivated all contributing to just how many days you actually do and/or how hard you workout per day. But the overall concern here is to listen to your body day by day and only do what your body is telling you it can do each day. If it says "no workout today" then take the day off. You may have a spell where you need a week off, you just never know.
Also, impact should be reduced as you get further along because your pelvic floor will be stressed and ligaments in the pelvic area extremely stretched to support the weight of the baby. This is the time to point out how important it is for you to do kegals constantly, anytime, anywhere! Intricate choreography should be done with extreme caution (or even eliminated)as you get into the further stages of your pregnancy since your center of gravity will change causing you to potentially lose your balance.
SIDE NOTE: I should also point out that ACOG has revised their guidelines in 1994 stating that is is now okay for a woman to get their heart rate above 140 while working out. They too recommend using a perceived exertion test to monitor your intensity level. I mention this to you since you will still find many people unaware of this change.
As for your weight training, you should be fine continuing with this until it just naturally becomes uncomfortable for you. You certainly can use heavier than 5 pounds if this is what you have normally done. The main concern is to not be flat on your back after 12 weeks and to be aware that a hormone relaxin in now in your body. Relaxin naturally softens the bones, ligaments, and joints to prepare your body for child birth. Many experience the effects of this much more than others. In any case, as long as this hormone is present in your body, you should not be pushing your self to do extreme weight because your support system is not what is usually is. I kept doing my usual weight until suddenly one day I started to just feel that my usual weight was a struggle and/or I would feel unusual pulls or clicking sounds in my body while doing a certain exercise. All flat back exercises such as bench press, crunches, etc. should be done on an incline after 12 weeks as to not reduce the circulation that goes to the baby. Other exercises should always be done with caution and your body should always be supported. For instance if you are leaning over to do tricep kickbacks, have one arm (and possibly even your leg too) up on a bench to support your weight and give you back support. Exercises such as planks, leg raises, and push ups should be done at your discretion. I would STRONGLY suggest the modified bent knee versions of planks and push ups because they are very demanding poses to your lower back. Eventually when your belly gets very big you yourself will come to the realization that these exercises are simply not doable anymore. At that point, eliminate planks, if you haven't already, and do your ab work on all fours where you will have the baby weight to use as your resistance. Push ups can be done against the wall at this point. Long lever moves such as leg raises will most likely just be too uncomfortable due to balance issues and your pelvic area being very sensitive at this time. Remember, the relaxin in your body is softening your joints therefore weakening your support system to some degree.
As for your ab crunches, as I mentioned you can do it on an incline even though it IS a bit easier this way (but safer for baby). The all fours position will not do very much at this point but when your belly gets very big, you will have a nice "ball" to use for resistance.
These are links to topics answered by Sheila and/or Cathe that you may also find helpful.
http://69.0.137.118/dc/dcboard.php?...opic_id=4324&mesg_id=4324&listing_type=search
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=5&topic_id=78&mesg_id=78&listing_type=search
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=5&topic_id=354&mesg_id=354&page=44
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=5&topic_id=2185&mesg_id=2185&page=36#2186
http://69.0.137.118/dc/dcboard.php?...opic_id=3566&mesg_id=3566&listing_type=search
Good luck! Hope this information helps!
Autumn
EDD (by dates) 07-19-04
EDD (U/S) 07-15-04
www.healthymomsfitness and www.healthymomsnc.com
To learn more about the certification course try this:
http://www.healthymomsfitness.com/certified.htm
http://www.healthymomsfitness.com/Defaultcert.htm
I believe there are a few posts on the forum regarding a home study. I want the prenatal certification too! I have simply not had the opportunity to complete it. I want to attend a training. I am also in the St. Louis area... well, a little south but I frequent STL... hope you are not in any of the areas hit by these storms.
As for weight amounts, I have never found a specific recommendation but that you should listen to your body and modify as needed. I have lightened my weights for lower body work, but I have not had to do this for upper body. As for not lifitng above your head, I believe this is related to joint stability and an altered center of gravity.
This is an answer from Cathe that you may find answers some of your questions.
Previously answered question:
Before I get into your questions, I just wanted to say that the overall fitness concern during your pregnancy is that you simply maintain your fitness level and scale back as you get further into your pregnacy. This is NOT the time to push yourself to accomplish new goals or fitness levels (which I can see from your post that you are not doing, good for you!).
During the first trimester the main change in your workouts is that you do not get your heart rate up super high (gasping for breath), which will also remain one of your priorities for the duration of your pregnancy. Sheila, our prenatal expert, and myself, who has been certified by Sheila, recommend that you use the talk test and/or perceived exertion test rather than a heart rate monitor or chart because your heart rate is already naturally elevated when you are pregnant therefore heart rate charts and monitors providing you with a false indication of your actual intensity. Your goal should be to say 2 to 5 word sentences at all times during your workout. How many days you workout will vary on your energy level. While you are pregnant, especially in your first trimester, you may feel nauseous, tired, and unmotivated all contributing to just how many days you actually do and/or how hard you workout per day. But the overall concern here is to listen to your body day by day and only do what your body is telling you it can do each day. If it says "no workout today" then take the day off. You may have a spell where you need a week off, you just never know.
Also, impact should be reduced as you get further along because your pelvic floor will be stressed and ligaments in the pelvic area extremely stretched to support the weight of the baby. This is the time to point out how important it is for you to do kegals constantly, anytime, anywhere! Intricate choreography should be done with extreme caution (or even eliminated)as you get into the further stages of your pregnancy since your center of gravity will change causing you to potentially lose your balance.
SIDE NOTE: I should also point out that ACOG has revised their guidelines in 1994 stating that is is now okay for a woman to get their heart rate above 140 while working out. They too recommend using a perceived exertion test to monitor your intensity level. I mention this to you since you will still find many people unaware of this change.
As for your weight training, you should be fine continuing with this until it just naturally becomes uncomfortable for you. You certainly can use heavier than 5 pounds if this is what you have normally done. The main concern is to not be flat on your back after 12 weeks and to be aware that a hormone relaxin in now in your body. Relaxin naturally softens the bones, ligaments, and joints to prepare your body for child birth. Many experience the effects of this much more than others. In any case, as long as this hormone is present in your body, you should not be pushing your self to do extreme weight because your support system is not what is usually is. I kept doing my usual weight until suddenly one day I started to just feel that my usual weight was a struggle and/or I would feel unusual pulls or clicking sounds in my body while doing a certain exercise. All flat back exercises such as bench press, crunches, etc. should be done on an incline after 12 weeks as to not reduce the circulation that goes to the baby. Other exercises should always be done with caution and your body should always be supported. For instance if you are leaning over to do tricep kickbacks, have one arm (and possibly even your leg too) up on a bench to support your weight and give you back support. Exercises such as planks, leg raises, and push ups should be done at your discretion. I would STRONGLY suggest the modified bent knee versions of planks and push ups because they are very demanding poses to your lower back. Eventually when your belly gets very big you yourself will come to the realization that these exercises are simply not doable anymore. At that point, eliminate planks, if you haven't already, and do your ab work on all fours where you will have the baby weight to use as your resistance. Push ups can be done against the wall at this point. Long lever moves such as leg raises will most likely just be too uncomfortable due to balance issues and your pelvic area being very sensitive at this time. Remember, the relaxin in your body is softening your joints therefore weakening your support system to some degree.
As for your ab crunches, as I mentioned you can do it on an incline even though it IS a bit easier this way (but safer for baby). The all fours position will not do very much at this point but when your belly gets very big, you will have a nice "ball" to use for resistance.
These are links to topics answered by Sheila and/or Cathe that you may also find helpful.
http://69.0.137.118/dc/dcboard.php?...opic_id=4324&mesg_id=4324&listing_type=search
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=5&topic_id=78&mesg_id=78&listing_type=search
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=5&topic_id=354&mesg_id=354&page=44
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=5&topic_id=2185&mesg_id=2185&page=36#2186
http://69.0.137.118/dc/dcboard.php?...opic_id=3566&mesg_id=3566&listing_type=search
Good luck! Hope this information helps!
Autumn
EDD (by dates) 07-19-04
EDD (U/S) 07-15-04
I am actually going to deliver at Jefferson Memorial... my first choice didn't work out... so it was Festus or further north. What a small world!Yeah I've been to Bonne Terre but it has been a very long time ago. Jefferson Memorial has become quite a nice hospital in the last 10 years. I am sure you will have a wonderful birth there. And tuesday I was out shopping when the hail came. It was quarter size! Thank God I was shopping at the time and not driving! Well we are suppose to get more storms tonight, argh!x(