Whether you are pregnant, or have already had your baby and trying to get back to your pre-pregnancy size, exercise is so important. People often ignore their heart rate while working out which is one of the more focal aspects in prenatal fitness. It is vital that you are always aware of your heart rate so you can monitor any irregular heart activity that could be a sign of something more serious. Here is how to determine if your heart rate zone.
Know What is Normal
A normal resting heart rate for adults’ ranges from 60 to 100 beats a minute. To measure your heart rate, you need to check your pulse. Place your index and third fingers on your neck to the side. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, located on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by 4 to calculate your beats per minute.
Exercise Heart Rate
Now that you know your resting heart rate, you can more easily determine what is normal when you are exercising. Of course, you can expect your heart rate to go up during any exercise. To determine your heart rate range, you must know your maximum heart rate. This is the fastest your heart rate can be without being worrisome. There is a simple equation to calculate this number. Just subtract your age from 220. For example, if you are 30, your maximum heart rate would be 190. Therefore, your healthy heart rate range is anywhere from your resting amount to your maximum amount. For instance, if you are thirty and your resting heart rate is 90, your range is 90-190.
The talk test is another way of measuring if you are working at an appropriate intensity level. If you can carry on a normal conversation during exercise, you are in your training zone. If you are unable to complete a sentence and your speech starts to slow down or you are hyperventilating, you’re working too hard and might want to slow down. During pregnancy, it’s always better to lean toward the cautious side while working out.