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Can I Do High-Intensity Interval Training (HIIT) While Pregnant? - Cord Blood

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Can I Do High-Intensity Interval Training (HIIT) While Pregnant?

Pregnant woman with doctor

Many people worry about whether it’s safe to do intense workouts during pregnancy. However, a new study has shown that performing high-intensity interval training (HIIT) does not harm the mother or the baby. In fact, both can benefit from it.

New Study

Researchers conducted a study where they compared the cardiovascular responses of pregnant women before and after an HIIT workout with those of a moderate-intensity cycling session. The study concluded that both the acute bout of HIIT exercise and 30 minutes of moderate exercise were well tolerated by both the mother and the fetus. Neither form of exercise had a negative effect on the fetal heart rate or umbilical blood flow.

Lead researcher Dr. Margie Davenport from the University of Alberta emphasizes that this study is just the first step in identifying the safety and potential benefits of HIIT exercise during pregnancy. More studies are needed, but this research helps reduce fears around engaging in HIIT exercise while pregnant.

The study involved 15 women who were at least 20 weeks pregnant. The HIIT session consisted of 10 one-minute intervals with one-minute rests in between, and the heart rate rose to 96% of its maximum. The second workout was a 30-minute cycling session at around 70% of the heart rate maximum.

Current guidelines caution against engaging in vigorous exercise exceeding 80 to 90% of the maximal heart rate during pregnancy due to limited information on fetal well-being. However, this study showed that there were no negative effects on the fetal heart rate, and there were even improvements in blood flow to the baby.

Summary

While moderate-intensity exercise during pregnancy has been widely studied and proven to have health benefits for both mother and baby, less is known about vigorous exercise. HIIT can be a time-saving alternative to moderate exercise and can potentially be continued safely during pregnancy. However, more research is needed to fully understand its effects. Overall, it’s important for pregnant women to consult with their healthcare providers and consider their own activity level and health before engaging in any exercise routine.