Pregnancy Cardio - COVID-19

Cardio workouts during Pregnancy

Cardio is a perfect solution to decrease stress levels during this unique time of social distancing. For an athlete, there is nothing like the feeling of getting that heart rate up and pumping. Not a bad thing, because there are some amazing health benefits to cardio. We always prioritize strength during pregnancy because hormones and a growing bump leave your body exposed to a lot of instability and muscle weakness. However, it is also important to continue doing cardio throughout your pregnancy, you may just need to modify what that looks like!

We recommend two days of cardio in a week to complement your three days of strength training in the guides!

Benefits of cardio during pregnancy

  • Slows and steadies pregnancy weight gain

  • Improves mood

  • Burns excess calories from cravings

  • Reduces back and hip pain

  • Increases blood flow response and oxygen to tissues

  • Calms the sympathetic nervous system, reducing stress levels

Types of cardio during pregnancy that you can do at home

  • Walking

  • Treadmill or elliptical (if you have this at home)

  • Stationary bike (if you have this at home)

  • Low to moderate impact aerobics- can do this at home with minimal equipment

  • Running (up until 20ish weeks of pregnancy- see our blog post specifically on running while pregnant here, for WHY to slow down or hang up the shoes)

  • Stair Climbing

What Intensity should I choose?

Years ago, some experts recommended a heart rate of no more than 140 beats per minute when exercising during pregnancy. Today, however, heart rate limits are not the gold standard. Instead, the talk test is used as a guideline during cardio.

Talk Test: You should be able to carry on a conversation when exercising while pregnant, meaning that you are able to speak a couple sentences without gasping for air while you are performing cardio. Your activity level can be considered “moderate” to “vigorous” but you should still be able to talk!

Home workouts should still be performed with Intention!

Interval workouts are the perfect way to get your heart rate up! Interval workouts are when you push hard for a set time, then back it down, then go hard again. Below you can find some examples of interval workouts that are pregnancy safe!

No matter which form of cardio you choose:

  • Be sure every workout includes a warm-up, cool down and a few minutes of stretching before and after exercising.

  • Hydrate before, during and after your workout.

  • Listen to your body.

  • Take breaks if needed.

    If you feel dizzy, short of breath or experience vaginal bleeding or pain of any kind, stop exercising immediately and call your doctor if the symptoms don’t go away.

Examples of Pregnancy Cardio Workouts

AT HOME CARDIO- CIRCUIT WORKOUT 1

The following circuit is safe for anytime during pregnancy. Perform each exercise vigorously for the time stated, then move on to the next one and repeat the circuit three times through.

Stair climbing x 2 min

Knee drive step up x 75 sec each side

Upper cut x 60s each side

Side shuffle x 60 s

Alternating foot taps on stair x 60s

AT HOME CARDIO - CIRCUIT WORKOUT 2

The following circuit is safe for anytime during pregnancy. Perform each exercise vigorously for the time stated, then move on to the next one and repeat the circuit three times through.

Speedskater lunge + toe touch x 60s

Sumo Squat + Heel raise x 60s

Stair climb x 2 min

Bird dog x 60s

Lateral shuffle x 60s

CB lateral steps x 60s

AT Home CARDIO - Circuit workout 3

The following circuit is safe for the first 20ish weeks of pregnancy and is not Diastisis Recti safe. Perform each exercise vigorously for the time stated, then move on to the next one and repeat the circuit three times through.

Mountain climbers x 60s

Burpees x 90s

Bear crawls x 90s

Running stairs x 120s

Knee drives with step x 60s (each side)

Lateral shuffle x 90s

Each brisk walking can be interchanged with jogging prior to 20 weeks*

Outdoor Walking 1:

Walk briskly (jog prior to 20ish weeks) x 5 min, walk 2 min

Walk briskly x 4 min, walk 1 min

Walk briskly x 3 min, walk 30 s

Repeat x 2 = about 30 minutes

Outdoor Walking/interval strength 2:

Walk briskly x 7 minutes

Perform 20 BW squats

Walk Briskly x 4 minutes

Perform lateral shuffles x 60s

Kareoke x 60s

Repeat x 2 = about 30 minutes

Outdoor Walking/interval strength 3:

Walk 2 min, walk briskly 3 min

Lateral Side Steps (CB or Body weight) x 20 each side

Walk 2 min briskly

Squat x 25

Walk 5 min, walk briskly 1 min

Repeat x 2= about 30 min

3rd Trimester Interval Workout

When prepping your body for labor and delivery you want to TRAIN for the sport you are about to play! This interval workout mimics how, if you have an elliptical, bike, row machine, or treadmill (increase intensity by increasing the elevation) give these a try:

3 minutes- base pace 50%

2 minutes- 60% Output

4 minutes- base pace 50%

3 minutes- 70% Output

3 minutes - base pace 50%

90 seconds- 90%

2 minutes- base pace 50%

90 seconds- 90%

2 minutes- base pace 50%

2 minutes- 90%

1 minute- base pace 50%

2 minutes - 90 %

3 minutes- base pace 50%

Give these interval workouts a try. Feel free to substitute in and out exercises based on how you feel. Remember, the point of cardio is to get your heart rate elevated and you can easily do that even if you aren’t running! Cardio during pregnancy is just a season. You got this!

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