If you were already an active exerciser at moderate intensity before you became pregnant, continuing your workouts could be possible so long as your physician gives the OK. Use the Rate of Perceived Exertion 1-10 Scale as your guide during exercises; additionally make sure your instructor knows you’re pregnant!
1. You Can
HIIT workouts should be safe for most pregnant women in their first trimester; however, as with any form of physical activity during gestation, it’s wise to consult your healthcare provider first and adhere to any advice or directions they give you.
High-intensity training (HIIT) has become a trend over the last decade and many who engaged in HIIT prior to becoming pregnant wish to continue it while expecting. Unfortunately, however, this can come with risks associated with it.
A study published in Sports Medicine sought to assess whether high intensity interval training (HIIT) could safely be performed during pregnancy. Researchers tracked 15 pregnant women 20 weeks or more along. At one session, researchers had them complete a vigorous intensity workout where their heart rates reached 96% of maximum, which is considered vigorous intensity exercise. They were monitored throughout the workout’s duration by monitoring maternal heart rate, blood pressure, respiration rate and umbilical cord blood flow as part of an umbilical cord blood flow study.
Research by this institution concluded that even though participants experienced their hearts racing to an exhaustion point where they couldn’t carry on a conversation, exercise didn’t cause any damage to the fetus. Indeed, their umbilical cord blood flow increased indicating healthy fetal development.
However, this study focused on only a relatively active subsample. According to NHS advice, pregnant women should be able to speak during any exercise sessions as this will ensure an uninterrupted supply of oxygen is supplied directly to your unborn child during gestation. If too intense an exercise routine were undertaken during their pregnancies it could put their unborn baby’s oxygen supply at risk and reduce talkability during a workout session.
Consider also that your balance may be altered due to carrying more weight on your front. Therefore, use walls or take it easier if necessary for safety reasons. Furthermore, pay attention to energy levels; if any classes or exercises become challenging to manage this may be an indication that it’s time to cease engaging in them.
2. You Should
Pregnancy should not be seen as an excuse to give up exercising; in fact, regular physical activity during gestation can actually help relieve symptoms such as low back pain, leg sprains and aches, swelling and insomnia while helping your body adjust to labor and delivery more easily.
Before beginning any workout program, it is advisable to speak to your physician first if you are new to high-intensity training or already participate in rigorous exercise routines. Your physician can recommend the safest workout regimen suited for your unique circumstances and provide a physician’s note you can present at gym classes or studio sessions.
Most experts advise pregnant women to maintain a heart rate within the “safe zone”, which typically falls 20-30% lower than it would have been when not pregnant. Fitness monitors are great ways to measure exertion levels; otherwise, use the “talk test” as another indicator that your workout intensity remains manageable.
For optimal workout results and to avoid overheating, always ensure to drink ample water before and during your workouts. Furthermore, perform a proper warm-up and cool-down routine both before and after. Lastly, wear comfortable supportive clothing that allows free movement. Always pay attention to your body – stop immediately if any pain, dizziness, shortness of breath, or contractions arises!
HIIT workouts have quickly become one of the hottest fitness trends, and it comes as no surprise that they provide some of the same health benefits as moderate exercise. A recent study demonstrated this by showing HIIT takes 40% less time to deliver similar benefits to both mother and fetus.
If you want to try HIIT while pregnant, check out this 15-minute ballet-meets-barre pregnancy workout which targets pelvic floor muscles, core, legs and more! Plus if barre-based workouts are your jam check out this post with 10 safe and effective prenatal barre workouts.
3. You Can’t
Since HIIT workouts have become a top fitness trend over the last decade, many pregnant women who exercised before becoming pregnant wonder whether or not HIIT can continue during gestation. While you should always consult your physician first before engaging in any physical activities during gestation, moderate intensity HIIT workouts could still be safe if engaging in them prior to conception and possessing healthy fitness levels before becoming pregnant.
What makes HIIT effective is its short, intense bursts of activity, which quickly get you sweaty. That can be particularly helpful while pregnant; working up a sweat is one of the best ways to burn calories and reduce gestational diabetes risk.
Plus, shorter workouts take less time – perfect for women with busy lives who value efficiency. In addition, HIIT also provides cardiovascular benefits as well as metabolic enhancement which continues to burn calories long after your session has concluded.
High-intensity training may be too strenuous for an expectant mother. Even with an overall healthy fitness level, movements that put too much pressure on joints should be avoided such as jumping, jarring movements or sudden changes of direction that could put strain on pelvic floor muscles, back and joints. Also ensure you’re drinking sufficient fluids as dehydration during pregnancy can be dangerous.
Laval University recently conducted a study that revealed how HIIT requires 40% less time than moderate exercise, making it an attractive option for pregnant women who want to maximize their workouts. 49 pregnant women participated in one group performing HIIT workouts and another who completed moderate intensity versions of similar exercises.
Both groups experienced similar cardiovascular and muscular endurance results, though those in the HIIT group burned more calories during workouts and saw greater improvements in their heart rate responses to stressors. Furthermore, this group demonstrated superior vascular endurance – or the ability to deliver blood to muscles- than those in moderate exercise classes.
4. You Shouldn’t
Women should always put their health and safety first. If you have preexisting conditions or are considered high risk, it’s wise to consult your ob-gyn prior to beginning an exercise regimen.
Women who were exercising moderately before conception can typically continue HIIT workouts during their first trimester of pregnancy if they listen to their bodies and don’t push too hard. Trainers use what’s known as the “talk test” to measure whether your exercise levels are safe; if talking without overexertion is possible without strain, chances are your workout levels are safe enough for pregnancy.
Performing high intensity interval training (HIIT) workouts during pregnancy is safe for most women and can actually prepare the pelvic floor muscles for labor and delivery. Exercise during the first trimester has many other benefits as well, including increasing circulation, preventing swelling, relieving back pain and fatigue and decreasing back pain and fatigue.
How can HIIT enthusiasts identify when to modify or stop their workouts? Listen to your body, and don’t be afraid to stop if discomfort or pain arise. Hydrate well and wear loose, comfortable clothing before warming up before and cooling down afterwards.
While HIIT workouts should generally be safe, there are certain exercises you should avoid during a HIIT session, including jumping and impact movements such as running or jump squats during pregnancy that may exacerbate pelvic floor issues like prolapse.
Before pregnancy, it’s best to avoid seated squats as these can place unnecessary strain on your spine and lower back. Exercise that involves deep squats should also be avoided as these could potentially lead to back issues. If you need assistance tailoring HIIT workouts safely for mother and baby alike, seek assistance from a fitness professional or certified prenatal trainer who can design an appropriate program tailored towards ensuring both are happy and healthy during and postpartum.
