Monitoring your heart rate is imperative when you exercise. If your heart rate is too high, you are putting your baby in danger. As a good rule of thumb, you shouldn’t let your heart rate exceed 140 bpm (beats per minute). However, depending on your age and if you had an exercise regimen before you were pregnant, you can go beyond the 140 limit as the following chart on heart rate target zone for pregnant woman illustrates:
Aerobic Heart Rate Target Zones for Pregnant Woman | Age (Years) | Heart Rate
(beats per minute) | Heart Rate
(beats per 10 seconds) | 20 or younger | 140-155 | 23-26 | 20-29 | 135-150 | 22-25 | 30-39 | 130-145 | 21-24 | 40 and up | 125-140 | 20-23 |
When you look at the chart above you may notice that if you are 20 years or younger, your safe heart rate range is anywhere from 140-155, and the numbers decrease the older you are.
If you are only starting an exercise routine now that you’ve become pregnant, you will want to make sure that your heart rate does not exceed 140 bpm, and stays at or slightly below the first number in the heart rate bpm column that corresponds with your age. For instance, if you are 25 your target heart rate goal should be 135, but shouldn’t exceed 140 bpm.
If you are already in shape and have previous exercise experience, your heart rate shouldn’t exceed the last number in the heart rate bpm column. For instance, if you are 31 your heart rate shouldn’t exceed 145 bpm. However, to be on the safe side, even if you have exercise experience, it’s still a good idea to keep your heart rate at 140 bpm.
The third column in the chart shows the heart rate measured in beats per 10 seconds. Basically, if your heart rate is 140 bpm, your heart would be beating approximately 23 times every 10 seconds.
Aside from referring to the above chart, there are different ways you can make sure your heart rate is at a safe level.
First – You can monitor your heart beats in three different ways:
1. Place your index and middle finger lightly but firmly on the inside of your wrist. (Don’t use your thumb, as it has a pulse).
2. Place your index and middle finger lightly but firmly on your neck, just below the angle of your jaw. (Don't apply to much pressure to your neck as this can actually slow your heart rate down).
3. Place the palm of your hand over your heart
Regardless of which method you like best, your goal is to count each beat of your pulse/heart, beginning at zero, for ten seconds. If you count more than 23 beats per 10 seconds, you are exceeding 140 bpm.
Second – Do a talk test.
When you are exercising, you should have no problem carrying on a conversation. If you are struggling to talk or find yourself out of breath, your heart rate is too high.
Remember, if your heart rate is too high, decrease the intensity of your exercise. If you still can't get it under control, stop exercising altogether.
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Pregnancy Exercise 
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