How do I monitor exercise intensity while pregnant and as new mum? RPE and the ‘talk test’

When you are exercising it is important to pay attention to exercise intensity. Look at the chart below, relating to your Rate of Perceived Exertion (RPE).

While you are pregnant you should limit your exercise intensity to around 6. This means you can still work hard, feel your heart rate increase and get a bit sweaty, but you shouldn’t be pushing your body further than this. When you are following the New Body Plan aim for around 7 or 8, although you won’t be able to maintain this for long periods if you are working at a high enough level. Try a little interval training.

Always listen to your body and to work at an intensity that feels right for you. You should be working out effectively, so don’t take it too easy, but we don’t want any injuries or funny turns, so don’t go mad! You’ll get to know what your own body can do. Don’t forget to use the ’talk test’ during pregnancy: you should be able to chat happily while working out.

Rate of Perceived Exertion:

0  No exercise at all (for example, sitting watching TV)
1  Very light
2  Fairly light
3  Moderate (for example, brisk walking)
4  Moderate to hard
5  Hard
6  Harder (getting a bit sweaty, breathing and heart rate increasing)
7  Very hard
8  Extremely hard (sweating, heart pumping)
9  Even harder (muscles starting to burn a bit)
10  Very, very hard (for example, a flat-out super-fast sprint)

Comments

Jason
Reply

well every women is different but as i rembeemr my i had my implantation in one or 2 weeks after my period ended n the symptom was a drop of blood just once and last only for one day n started having sore breast from Right then but actually what we call pregnancy symptoms like nausea and tiredness i started them when i was 5 weeks pregnant but the very first symptom of my pregnancy was sore breast and mood swings that i started as soon i conceived.good luck.

lucieb
Reply

Good luck to you. Lucie x

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