Do the cardio, but avoid routine

In the gym I always hear that I need to do “cardio.” Other than for weight loss, what do I need this type of exercise for?

“Cardio” is short for cardiovascular exercise, and it’s crucial for a healthy heart, lungs and vascular system. Cardio activities include walking, running, rowing, cycling, swimming and dancing.

You should keep the workout going for 20 to 30 minutes or longer. But if you can’t, do what you can and gradually build up to 20 minutes. Cardio exercise should optimally be done four to five days a week.

It’s best to build variety into your exercise routine to keep things interesting, fun and challenging and to minimize the risk of overuse injuries.

I’m a runner and newly pregnant. Did you continue to run during your pregnancy?

Women who have an exercise routine are usually advised to maintain it -- at a reduced intensity -- during their pregnancy. Last year, the American College of Obstetricians and Gynecologists said that pregnant women who already have an exercise routine should continue to engage in 30 minutes or more of moderate exercise several days a week.

But there are cautions. The main one is not to start a vigorous exercise program if you haven’t already been active. Also, pregnant women shouldn’t scuba dive, because the baby is at risk for decompression sickness. And some sports carry a risk of abdominal injury, such as ice hockey, kick boxing, soccer, skiing and horseback riding.

Obviously, running doesn’t usually come with such risks. During my first trimester, I was lucky not to have morning sickness too badly, so I continued my running, usually for one hour four days a week (about five miles) and followed up with stretching. Because it was summer, I ran inside on a “soft” treadmill in a well-ventilated room to avoid overheating. I continued to run in my second trimester, albeit at a slower pace to keep my heart rate at the recommended 140 beats per minute. I also modified my duration and intensity. Remember that when you’re pregnant, your balance may be off a bit, so wear stable shoes and be careful to avoid any balance hazards. By my seventh month, I really felt too big to run, so I switched to the stationary recumbent bike and walking.

Of course, individual needs vary, so consult with your obstetrician-gynecologist before continuing or beginning any exercise program during your pregnancy.

*

Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to [email protected]. She cannot respond to every query.