beats per minute. Many fit women found this guideline too restrictive; well-
trained athletes have exercised during pregnancy with heart rates as high as
190, and without complications. However, most physicians, fearing malprac-
tice suits, were reluctant to approve more-demanding exercise programs. In
1994, the ACOG released new guidelines, eliminating the heart-rate limitation
and making many pregnant jocks happy.However, for a fitness novice, the 140 heart-rate guideline is a good one. (See
Chapter 6 for details about monitoring your heart rate.) Pregnancy is not the
time to figure out how fast you can run on the treadmill. If you don’t want to
be bothered with heart-rate calculations, simply use the talk test: Don’t exer-
cise so hard that you can’t hold up your end of a conversation. Ask your
doctor for guidelines tailored to your fitness level. In general, let your body
dictate how hard you push yourself, and cut yourself some slack. “I used to
get down on myself because I couldn’t exercise at the same intensity when I
was pregnant,” says our friend Elise. “I’d have to stop and rest all the time in
my aerobics class. But finally I realized that going hard wasn’t the point. I
said, ‘Hey, at least I’m here!’”Throughout any prenatal workout, look for the following signs of overtraining
and report them as soon as possible to your healthcare provider:Pain:Anytime you begin an exercise program, you experience some
soreness. However, if exercise hurts in any way, stop exercising and call
your healthcare provider.
Fatigue: If you find yourself feeling overly fatigued throughout the
day — and not just when you’re exercising — take a day off and relay
this information to your healthcare provider at your next appointment.Overheating: If you find yourself sweating a great deal, getting exces-
sively hot, feeling faint, getting nauseated while working out, and/or
becoming lightheaded, stop exercising, drink plenty of fluids, rest, and
call your healthcare provider.
Never work out during the hottest times of the day and avoid indoor
exercise in an area that isn’t well ventilated.Dehydration:Getting dehydrated is bad for you — and your baby. Keep
a water bottle with you throughout much of the day, and check the color
of your urine — the lighter and clearer the better — each time you go to
the bathroom. (Keep in mind, however, that early-morning urine tends to
be dark or orange even if you are hydrating enough, so don’t use early-
morning urine as a guide.) If your urine looks gold-colored or orangey,
you need to drink more fluids. If adding more water to your daily routine
doesn’t help, ask your healthcare provider for advice at your next
appointment.336 Part VII: Exercising for All Ages and Stages