Fitness for Women

Take a look at this table. It outlines the exercise intensity using various methods, including heart rate (column on the far right) and rating of perceived exertion (RPE — second column from the left). A woman just beginning an activity (for health) program would begin at the low end and would probably maintain that intensity throughout her exercise. But before a formerly sedentary pregnant woman starts exercising, she must provide medical clearance from her physician.

Ranges of Aerobic Intensities for Healthy Pregnant Women
Intensity	RPE¹	Functional capacity(% maximal oxygen uptake)	Heart rate²(beats/minute)
	Very light
		50%	100 to 120
			103 to 123
Low			106 to 126
	Fairly light		109 to 129
			112 to 132
		60%	115 to 135

			118 to 138
			121 to 141
	Somewhat hard		124 to 144
			127 to 147
		70%	130 to 150
Moderate			133 to 153
			136 to 156
	Hard		139 to 159
			142 to 162
		80%	145 to 165
			148 to 168

			151 to 171
	Very hard		154 to 174
			157 to 177
High		90%	160 to 180
			163 to 183
			167 to 187
	Very, very hard	95%	170 to 190

¹RPE refers to the Rating of Perceived Exertion; in this setting, subjective description only has been used.

²Heart rates shown are for women in the age range 20 to 40. Those in the left column are likely values for women closer to 40 or less fit. Those in the right column are likely values for women closer to 20 or extremely fit. The correspondence of exercising heart rates and the percentage of functional capacity is a complex relationship dependent on genetic potential, training, and age, and further complicated by the responses of pregnancy.

Reprint figure 6.2 Range of Aerobic Intensities for Healthy Pregnant Women, Cowlin, Women's Fitness Program Development, page 106, Human Kinetics, 2002.