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I taught fitness classes until I was 39 weeks pregnant. For my cycling classes, I had to keep moving the handlebars up and the seat back to make room for my growing belly, but it didn?t stop me from getting a sweat on.
As a certified fitness professional, I often have clients and students ask me about safe ways to exercise while pregnant. While all pregnant women need to talk to their doctors, and modifications do need to be made, I?ve always believed we are on the side of overly cautious and that the idea that a woman should take it easy during pregnancy is outdated. It turns out that research now supports my belief.
?The benefits of activity during pregnancy are numerous,? says Michelle Mottola, a University of Western Ontario kinesiology professor whose research has been used to develop fitness guidelines in place around the world. ?Exercise contributes to heart and lung health, and prevents excessive gestational weight gain, Type 2 diabetes and hypertension.? In fact, in 2013, the Canadian guidelines for physical activity during pregnancy, found in the PARmed-X (a pre-screening form used by doctors and fitness professionals), were revised after research showed that the recommendations had been ?overly conservative.?
The main difference is in the target heart rates: The 2013 guidelines take into account the age and fitness level of the pregnant woman. If she is already active, she is allowed to take her heart rate higher than previously thought.
So ho...