pregnancy and max hr

[vigg]

Hi, I'm new here.
This has probably been griped about before numerous times, but I'm about 8 weeks pregnant and was warned during my first prenatal appointment that I should keep my hr at 140 or under. Having read that the 140 max was a pretty archaic guideline, I respectfully asked my MD to be a little more objective, especially considering that I, like most of you out there, can comfortably maintain a much higher hr for an extended amount of time. Her reposnse was that, after estimating my base hr was about 50, I really should keep my hr below 120 (yikes!). So much for objectivity.

I realize she's an md and all, but her concept of cardiovascular fitness seems a little scewed. There's absolutely nothing wrong with me physically, and when I pressed the topic she said go ahead and cycle, just avoid breathlessness (which sounds like perfectly good advice), but she sure does wish I would just walk for fitness for the next 8 months instead. This whole exchange has made me most uneasy. I will probably consult another OB for my own sanity, but has anyone out there had some experience with this?

Also, any experience or info about appropriate duration of a ride? My OB's concept of frequency/duration of exercise is 20 minutes 3x per week.

I had already slowed down considerably, and was trying to be as responsible as possible by "discussing exercise with my doctor.." But the response I got feels like a slap in the face. :confused:

[RoadRaven]

Hi there Vigg, having been pregnant before I got cycling, I can offer you no personal experience/stories.

I suggest you go to a local gym and ask them to recommend a sports doctor... or ask around a few obs/gynos...

I think calculating just by a text book may be inaccurate, but I would hesitate to offer much more in the way of advice when it yours and your baby's health at stake.

I think we have a few nurses and midwives here - hopefully they may have more specific thoughts.

Congrats on the new human you are growing too. I loved being pregnant.

[Lise]

Hi, vigg, welcome, and congratulations!

I cannot be of much help here, because I would've told you about the same thing as your doc. I'm a midwife, and I spend most of my time begging pregnant women to stop eating donuts and drinking whole milk and soda, and to walk a little, please, just walk around the block! Sigh. So I have no experience with the very fit pregnant women. RR's suggestions are good.

An exercise physiologist, trainer, or even physical therapist who works with pregnant women might have some research/info you can bring back to your doc. She's trying to give you the best info she has.

Best wishes, and take care,

Lise

[doc]

I'm always envious of pregnant women who can exercise. I couldn't do anything at all while pregnant. I would immediately puke. Do a search on this website because this topic has come up many times before. But avoiding breathlessness is a very good guide. You should avoid being anaerobic. If you remain aerobic, you should be good to go for as long as you like.

[btchance]

I'd also watch carefully to make sure you don't overheat. As far as what you can do physically, I would go with what your body feels comfortable with. For example, I had two close friends who were pregnant at the same time, due within a month of each other, and they both were horse trainers. One had to quit by 4 months because it physically hurt her. The other was riding up until she delivered.

Otherwise, I would talk to another ob/gyn. I've heard numerous different recommendations, but from my understanding the main thing is to remain aerobic (which the threshold will lower during pregnancy I believe) and to stay cool. I hope you can find the answers you want.

[RoadRaven]

bt raises a good point about body temperature.

When you're growing a new life, your blood volume increases because you are catering for the child's life oxygen supply as well. The extra blood volume raises your core temperature as a matter of course. So def watch how hot you get.

I did low impact aerobics (video/telly - 1/2hour 3-4 times a week) right up til the week 4 of my 5 babies were born. Well worthwhile from my perspective in terms of aerobic fitness during labour, as well as overall fitness for recovery afterwards.

[doc]

Oh my gosh of course. Staying cool is critical. Studies have clearly shown that elevated temperatures (1st trimester I think) significantly increase the risk of birth defects. By which they mean temps over 101. Avoiding sauna, steam room, or whirlpool use is recommended.

[Jennifer]

vigg-

Congratulations!

I just had a baby, and while my MW was very laid back and realistic about the my almost everything (sushi, traveling, etc) she also felt pretty strongly about me not overdoing the excercise. She gave me a max HR of 135. I gave up riding around 5 months because I was more concerned about falling, and it wasn't really very comfortable. I did remain really active throughout. yard work, gardening, etc.

You may find in a month or two that the HR restriction doesn't really bother you that much. I thought it was rediculous at first, but once I hit about three months, it was no concern. 130-145 was as high as I could do comfortably anyway.

[vigg]

Thanks for the input everyone. I found an OB who is also a triathlete who, I assume, will be able to speak more specifically about issues such as frequency/duration/intensity of workouts and rides, instead of just handing me the number 140 and sending me on my way. Another thing my current OB told me was absolutely NO running (why? I don't know..). I don't want to be too hopeful that this new OB will tell me everything I want to hear, but I think I can count on advice that will be more specific to my current level of fitness.
Also found a good book that I have already ordered: Exercising Through Your Pregnancy by James Clapp. It's highly recomeneded by women athletes who are or who have been pregnant, so it looks like I've managed to find some guidance.
Thanks, Vigg

[winky-girl]

Vigg: Please give us an update when you come back from the new ob. I have just started riding and am trying to get pregnant. So advice for the future will be helpful.

[ChocolatePizzaR]

I teach indoor cycling, and taught class 2 days before I delivered my second child. Riding while pregnant is certainly do-able, and I'm convinced that being fit made delivery easier.

Re: max HR... As you said, the 140 figure is out of date. Staying aerobic (and cool) is key. The catch is that everyone crosses their anaerobic/lactate threshold at a different point. For some, it may be at 85% of MHR, for others at 92% and for still others, it might be at 78%. I believe the best way to know is to pay attention to your breathing. As long as you can comfortably breathe thru your nose, you should be alright. (BUT I'm not a doctor, so please please please confirm this with him/her!)

The hardest part for me early on was keeping my intensity moderate. I didn't *feel* different, so it took conscious effort to not push myself. I had to remember that if there was anything wrong with my child when he was born, I'd always have regrets. (I know it's kind of a morbid way to think about it, but it worked for me.)

I think the "no running" thing has to do with the ligaments, but I'm not sure.

Best of luck!

[Jennifer]

you can run while pregnant.

although later it turns into more of a waddle-jog

[vigg]

The new ob said the same thing - 140 bpm max. I told her how easily my hr shoots up to 160 or so just going up a slight hill, but then plummets back downward once the hill levels off, and she said that was probably alright, but why not just lower the gear? Yes, these MD's know a heck of a lot more about human physiology than I do, but this 140 max sounds like a concrete, simplistic effort on their part to protect their collective butt.
Anyone who is as confused as I am about all this (you know, there are a number of sources claiming the 140 max is ultra-conservative bunk, but just check with the doc to be sure it's OK to exceed it, then the doc says "oh no, stay below 140...") should pick up a book by James Clapp "Exercising Through Your Pregnancÿ." I admit he seems a little overzealous about his agenda, but he does cite ample studies that refute many of the current guidelines, including the degree of danger of overheating the baby, or depriving it of oxygen. And because the body undergoes so may changes throughout the pregnancy and even during the course of each excercise session, the 140 max is almost irrelevant. Does this mean I'm going to go all out? No, but now I at least have a physiological explanation for why my heart rate shoots up so readily on hills, with no real change in my perceived exertion. I won't get into it here, but I will certainly stop worrying that I'm hurting the baby if I'm above 140 for 30 second intervals here and there.
As for conception, much of the word out there about excessive exercise impeding your ability to conceive is speculative. Exercise, for the most part, improves fertility, provided one's overall lifestyle is healthy and periods are regular. I'm an impatient person, and had assumed that maybe I didn't get pregnant right away because I was exercising too much, but in retrospect, it took us only two cycles of concious effort (if you know what I mean) to get pregnant. It just felt like forever at the time. Good luck to you!
Vigg

[Grog]

Yes, these MD's know a heck of a lot more about human physiology than I do, but this 140 max sounds like a concrete, simplistic effort on their part to protect their collective butt.


You bring up a good point. From what I heard, insurance premiums for obstetricians in the US are skyrocketing, especially in your state and California. The number of people that sue their ob. for the slightest problem around/during/after childbirth is EXTREMELY high, so maybe that explains a conservative stance on the part of many of them (even if it doesn't necessarily make sense scientifically).

[Lise]

Yup. Illinois is a terrible state in which to practice obstetrics, too.

And still, I wish more of my patients were worried about getting in enough exercise!

Good luck, Vigg--wishing you well through the whole nine months! Lise

[RoadRaven]

although later it turns into more of a waddle-jog

LOL... a joggle or a waggle... a wag or a wog... or a jaddle or a woggle...

[slinkedog]

I will just insert a comment of caution because I've gone through miscarriage and I don't want anyone else to have to experience the pain and feelings of guilt that I went through. I also had preterm labor with my second child.

Vigg, everyone will tell you to listen to your body, and you should, but also give a listen to your OB, because Baby can't really tell you what's going on in there. I got pregnant (not planned) and we traveled to my husband's family's home in Indiana. I don't think I did anything to hurt my baby, but I have heard, "don't travel on a plane in your first trimester." Don't know if it's true, but I always wonder if I did something that caused my baby to die. The baby had a good heartbeat until the day I lost it. I felt absolutely fine until I started bleeding.

I just wanted to say that pregnancy is relatively short and you will be able to start vigorous exercise again soon after you deliver. In any case, I hope you have a healthy and easy pregnancy! Congratulations!

[aliceanne]

I'm quasi-medical; while not technically qualified yet to give advice to others, I'll offer up a few words.

This article seems to contain pretty sound advice:

http://www.velonews.com/train/articles/3767.0.html

And please remember that as long as you don't drink/smoke/do drugs, etc., most problems with pregnancy and childbirth aren't due to anything that you do directly to your baby or yourself - they're due to subtle genetic defects that you can't do anything about. So enjoy your pregnancy and keep riding at a reasonable pace - best of luck!

[vigg]

I don't think I did anything to hurt my baby, but I have heard, "don't travel on a plane in your first trimester." Don't know if it's true, but I always wonder if I did something that caused my baby to die. The baby had a good heartbeat until the day I lost it. I felt absolutely fine until I started bleeding.

Slinkdog: Every reputable source out there contends that travel by plane is perfectly safe until about 36 weeks (or whenever your OB says), and even then it's more to do with the possibility of going into labor while in midair than anything else. Rest assured, regardless of your symptoms, the miscarriage was not your fault. You may have already read that most 1st trimester miscarriages are due to genetic defects, not anything we can control. The best we can do is treat ourselves well with good food, rest, and EXERCISE, which is becoming easier to do while maintaining a 140 max, due, I think, to increasing overall blood volume and cardiac output!
Best, Vigg

[Duck on Wheels]

I don't think I did anything to hurt my baby, but I have heard, "don't travel on a plane in your first trimester." Don't know if it's true, but I always wonder if I did something that caused my baby to die. The baby had a good heartbeat until the day I lost it. I felt absolutely fine until I started bleeding.

Thought I'd let the medical experts among us weigh in on this one first, but since they've been quiet I'll put my 2c in: I have never heard anything about not flying in the first trimester, only about not flying the last month (which is probably because the crew don't want the stress of an in-flight delivery, or the clean-up job on the seat after). What I have heard is that maybe as many as 75% of conceptions end in a first trimester spontaneous abortion, often before you even know about them. I've had two I'm pretty sure of, but also two gorgeous kids I'm absolutely sure of. :)

I also know that all those tricks we were told could help us abort if we needed it, back in the Stone(hearted) Age when only the rich could get safe abortions ... they don't work. There is basically nothing you can do to abort a fetus that's meant to stay, short of just about killing yourself or getting an out and out abortion. Jumping off chairs? Hot and cold baths? Enemas? Flying in planes? Fohgeddaboutit.

You were fit. You did nothing that would endanger your own life or that of the fetus. I know guilt feelings know no logic, but if it is within your power to lay them behind you, go ahead and do so. With all of our blessings.

[hsmpcycle]

Hey Vigg,

I am currently 37 weeks pregnant and have been riding my bicycle throughout my pregnancy. I ran into the same problem you did with the doctor suggesting that I stay within 140 bpm. Like you, I questioned this and looked for alternative answers.

I did intensive research at the library and found a book about professional athletes excercising while pregnant (I currently don't remember the name of the book). In this book the doctor/author said that many doctors out there have never really taken the time to study pregnant women and exercise. Because there is so much lack of information and research, doctors play it easy/safe by suggesting 140. This doctor/author did the research and found that if a woman is active before preganancy, she can continue this type of activity while pregnant, but not as intense. He concluded that the average heart rate for an active pregnant woman should be 145-160 for 30 - 50 min. Since a vast majority of women don't workout or are just starting to exercise while pregnant, their heart rate should be maintained betweeen 130-140.

He also concluded that though babies that were born to active mothers were slightly smaller, they were stronger (less likely to get sick, etc.) and more intelligent than babies of mothers that did minimal or no exercise (this is not why I chose to continue riding, but it is another great benefit). The other important factor is that you MUST eat at least 500 calories more than the average pregnant diet and drink a lot of water.

After finding this out, I presented my doctor with the information that I found, and we both concluded that I must start my rides off at a slow and steady pace for 10 min. keeping my heart rate at 135, then slowing increasing it every 10 min. By the time I get to 50 min., I average about 150-160. I did this till my 3rd trimester, and then my doctor told me I MUST put the bike on a stationary unit, because of the risk of falling. I found the stationary part HORRIBLE at this time, because I have been feeling more pressure in my pelvic region and it has been very painful. I currently walk, but maybe twice a week I will sneak in a 30 min. ride.

Another bonus, I don't have a problem with water retention, backaches are non-existent, and I have kept my weight gain under control.

I hope this helps. :)

[limewave]

Hi Vigg,

I was able to cycle throughout my entire pregnancy, however, I did have to take it easy. My ob/gyn happens to be a marathon runner and keeps up on the latest pg and exercise information. She wasn't concerned with my hr, but body temp and staying hydrated.

Pregnant women tend to dehydrate more quickly than normal. It's very, very important to have water and gatorade before going on a ride and to drink often during the ride--bring 2 water bottles. Plus, make sure you are getting enough calories to support the pg and the workout.

I also went from riding with the "B" to the "C" group. When you're pregnant, it's about maintaining fitness, not increasing it.

Good luck with your PG! I hope cycling helps you through. It was my saving grace. I even managed a 30 mile bike tour 4 days before delivery. I was also able to recover from delivery very quickly and was even able to wear my normal clothes home from the hospital. I credit all that to cycling.

Take care!

p.s. invest in some x-large cycling shorts (in my case it was mens xx-large, so they would fit comfortably over my belly)

[limewave]

hsmpcycle---
I didn't have a problem with backaches or water retention either during my pregnancy. Only the last two days did I start to ache and waddle.

[Pedal Wench]

Never been, but it was always my impression that the heart rate and temperature issues weren't about you, but about the baby. YOUR heart can handle it, but the baby can't.

[slinkedog]

Thought I'd let the medical experts among us weigh in on this one first, but since they've been quiet I'll put my 2c in: I have never heard anything about not flying in the first trimester, only about not flying the last month (which is probably because the crew don't want the stress of an in-flight delivery, or the clean-up job on the seat after). What I have heard is that maybe as many as 75% of conceptions end in a first trimester spontaneous abortion, often before you even know about them. I've had two I'm pretty sure of, but also two gorgeous kids I'm absolutely sure of. :)

I also know that all those tricks we were told could help us abort if we needed it, back in the Stone(hearted) Age when only the rich could get safe abortions ... they don't work. There is basically nothing you can do to abort a fetus that's meant to stay, short of just about killing yourself or getting an out and out abortion. Jumping off chairs? Hot and cold baths? Enemas? Flying in planes? Fohgeddaboutit.

You were fit. You did nothing that would endanger your own life or that of the fetus. I know guilt feelings know no logic, but if it is within your power to lay them behind you, go ahead and do so. With all of our blessings.

Hey Duck! Somehow I missed this response. Thanks for your reassuring words. You're right that guilt knows no logic. It does, however, need a reality check every once in a while. Thanks for giving me one. :)

[hsmpcycle]

The book is called: Exercising Through Your Preganancy by James F. Clapp III. M.D.

Here is a description of what it is about:

Based on case studies of women who exercised regularly before, during, and after pregnancy, this resource examines the effects of exercise on women and their children. This broad and detailed resource lays to rest the controversies surrounding pregnancy and exercise, shedding new light on the positive interactions of exercise, health, fitness, and pregnancy. This guide enables both expecting mothers and health professionals to develop rational, objective, and individualized approaches to exercise and pregnancy care.

http://www.amazinglyfit.com

[Lenusik]

Vigg,
We are on the same page. I found a wonderful site where you can read about working out and heart rate. [url]http://www.babyfit.com/ 140 is just a guideline, the real heart rate max is different for everybody. You are not new to exercise, so keep on riding. They recommend women who did not do anything before pragnancy to subtract your age from 220 and then take 70% of that. This number would be your max heart rate. But if you are already fit and have done plenty of exercise, your target heart rate can be higher.

[vigg]

Hi Everybody,
I've been off this list for a while and just checked back to see some additional recomendations. Thanks to all. I have already read James Clapp's book cover to cover, and have spoken with a partner from the same group as my OBgyn who recomended support belts should the cycling become a balance issue and I need to switch to running. While I have yet to meet an OBgyn who will explicitly say that 140 is an arbitrary number for someone who's been excercising at higher hr.s for years, I've got enough info under my belt to listen to my own body.
I'm just finishing my 21st week and 140 is becoming an easier guideline to stick to. Anything beyond that and I begin to feel like I'm "breathing for two." Although amazingly still, after a significant warm-up I still comfortably exceed 140 without even realizing it.
To hsmpcycle, thanks for your advice and if you've already had your baby congratulations! I can't wait to meet mine.
Vigg

[ladyfish]

I think Limewave has it pretty right. If you are fit before pregnancy and exercise regularly, then you can do the same (less intensity) while pregnant. I exercised before I got pregnant with my first son. I continued to exercise while pregnant. I ran until that became uncomfortable, then switched to biking. I had to transfer from my regular bike to an exercise bike when my belly got bigger (remember your ligaments are more "stretchy" when you are pregnant) and the feeling of my belly hanging down when I rode my bike became uncomfortable (my stationary bike had an upright position, so no discomfort).

Listen to your body. Stay hydrated. Don't overexert. If it feels uncomfortable, stop doing it.

By the way, I'm convinced that my labor was easier because of my fitness, and even more convinced that I had less pain and an easier time because of all the time in the saddle! By the way, both my boys were born naturally. My 1st OB was shocked and amazed when she arrived to deliver my first born and asked about medications and the nurse told her "none". I went in with the attitude that I would only take meds if I really needed them. I didn't!

I'm sure Lise our resident Midwife can give you more info on the delivery part of your new adventure! Stay healthy and enjoy!

[hsmpcycle]

Hi Everybody,
I've been off this list for a while and just checked back to see some additional recomendations. Thanks to all. I have already read James Clapp's book cover to cover, and have spoken with a partner from the same group as my OBgyn who recomended support belts should the cycling become a balance issue and I need to switch to running. While I have yet to meet an OBgyn who will explicitly say that 140 is an arbitrary number for someone who's been excercising at higher hr.s for years, I've got enough info under my belt to listen to my own body.
I'm just finishing my 21st week and 140 is becoming an easier guideline to stick to. Anything beyond that and I begin to feel like I'm "breathing for two." Although amazingly still, after a significant warm-up I still comfortably exceed 140 without even realizing it.
To hsmpcycle, thanks for your advice and if you've already had your baby congratulations! I can't wait to meet mine.
Vigg

You are welcome and best wishes to you. You will enjoy motherhood, but enjoy your freedom now, because your life will CHANGE. I miss being able to sleep 8 hrs.

Just to let you know, I had a baby boy on August 2nd. It was a very easy labor. I gave two pushes and out he came. And just like the book said, the baby weight at 6 lb. 15 oz. was a lot less than his older brother (7 lbs. 9 oz.). After 2 weeks of life, the baby is holding his head up a little and throws very strong punches. I was able to start riding 2 weeks after the delivery. To date, I lost all of my pregnancy weight!!! YEAH!!!

Take care.

[susiej]

Vigg,

Congrats! And keep going.

A close friend of ours trained for a triathalon up until her eighth month. She'd run the triathalon the year before, and was in excellent shape. She just kept doing the training she'd always done.

I'd love to say we have fabu pictures of her crossing the finish line with a giant belly, but five days before the race, she just couldn't get through her normal, two hour workout. After 45 minutes, she was exhausted. I was nearly as disappointed as she! Baby was 7 pounds, and is beautiful. (The only complication is that she was TOO concious of her weight during and after pregnancy, and became a bit underweight while breastfeeding. She was told to eat more fat/protein.)

I found that my usal early-morning commute helped a lot with the nausea and exhaustion, until I was too exhausted to get up in time. :(

SJ