Exercise During Pregnancy: Safety & Guidelines - ACOG

Question
Is it safe to exercise while pregnant? Treadmill and lift lite weights? I heard you should make sure your heartbeat doesn't go past a certain number, not sure the exact number is.

Answer
In 2002, ACOG, the American College of Obstetricians and Gynecologists, lifted the advisory that pregnant women restrict their exercise heart rates (HR) to 140 beats per minute (BPM) or less.

Current guidelines advise pregnant women to stay within their aerobic training zone, at a HR that they perceive as "somewhat difficult." As your baby grows and demands more oxygen, especially after 20 weeks gestation, you will need to lower the intensity level of exercise to stay within this zone. Never exert your self to the point of panting, or where you can not speak normally, as these are clear indications that you've exceeded you aerobic training zone.

In general, women may continue with what ever fitness activities that they are acclimated. Treadmill is an excellent choice, and in most cases can be used safely right up until delivery.

Women who are adapted to strength training can continue, with specific modifications as pregnancy progresses. Weights augment both the good and the bad, so if you do not have terrific technique, now would be a good time to hire a top-notch personal trainer with specialty training in pregnancy to teach you how to use weights safely. All pregnant women should perform functional core training throughout pregnancy.

Pregnancy alters alignment, and in response, specific muscles groups tend to get too tight, while opposing muscle groups weaken. Ligaments soften and provide less stabilization for joints. All pregnancy fitness programs should seek to counter-balance these physiological changes.

For more information of how pregnancy changes the body, go to:
http://befitmom.com/physiological_adaptations.html

For more information on aerobic exercise during pregnancy go to:
http://befitmom.com/aerobic_exercise.html

For more information on strength and core conditioning during pregnancy go to:
http://befitmom.com/strength_training.html