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!
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!