We know that moderate physical exercise, provided there is no contraindication, is highly recommended when we expect a baby. But, What is the intensity of exercise most advisable during pregnancy?
This question does not have a unique answer, since each woman has specific physical characteristics, and for example her level of physical activity prior to pregnancy is very important.
This means that if a woman is accustomed to exercising frequently, she will not have problems to continue doing it at the same rate, at least at the beginning of pregnancy. But if another woman starts exercising when she becomes pregnant, the pace will be lower and she can gradually increase it until she reaches the right balance.
But if we were to say a more or less objective indicator of what is the intensity of physical activity recommended during pregnancy We could refer to the so-called "speaking test".
The guide published in 1994 by the American College of Tocologists and Gynecologists says that pregnant women do not need to limit the intensity of exercise to a specific heart rate. In fact, because the resting pulse increases during pregnancy and the maximum heart rate decreases, especially at the end of pregnancy, it is not too reliable to look at the pulsations to determine the intensity of the exercise.
Therefore, it should be the pregnant woman's own sensations that define the intensity of the exercise, that is, to control our well-being and whenever we notice excessive tiredness, too much heat or that we lack the air, decrease the rhythm and stop.
As an alternative to avoid overexertion, it is advised use the "talk test". It is a simple method of measuring the intensity of the exercise, based on whether or not the individual can speak comfortably during their activity. It is very well related to the ventilatory threshold and other physiological variables, such as heart rate.
If the person can speak comfortably, it is below the ventilatory threshold, when it begins to become difficult to speak comfortably, it is above the threshold, and when it is no longer comfortable, it is above the threshold and we would enter a level of risk.
That is, if a pregnant woman cannot carry on a conversation normally while performing an exercise, she should lower the intensity of the effort until she is able to speak without suffocation, which would indicate that the exercise is moderate and does not jeopardize her health. .
This serious the "speaking test" applied to pregnancy, which determines the appropriate intensity of physical exercise so that the activity is beneficial for the woman and the baby. And do not forget to consult the doctor about the most appropriate exercise for your specific case.
