When it comes to training types, I’m sure you are fully across LISS (low intensity steady state) and HIIT (high intensity interval training). Well, I am about to introduce you to MIIT – moderate intensity interval training, what I have coined your pregnancy version of HIIT!
Do you have to stop CrossFit, Functional and higher intensity group, or individual styles of training? Nope!
During pregnancy you CAN still train in a way that you enjoy. You CAN still train with intensity*.
What is MIIT?
MIIT stands for Moderate Intensity Interval Training. It is essentially HIIT, but a pregnancy friendly version! It’s relative because you are still training with intensity, but it is ‘moderate’ compared to your pre pregnancy HIIT levels. During pregnancy there are changes to the respiratory system which result in increased oxygen uptake and respiration rate. There is also an increase in your blood volume, cardiac output and resting heart rate, your heart and breath rate will increase faster in response to a workload during pregnancy meaning that for any given work rate your rate of perceived exertion (RPE) is going to be higher than that of your pre pregnancy fitness levels. Read more about the physiological changes during pregnancy and what that means for your training HERE.
Pregnancy is not the time to be hitting personal bests and going hard or going home, so true HIIT is out. Intensity levels need to be adjusted and monitored as pregnancy progresses and particularly in the first trimester also which carries with it the highest risk of miscarriage. But if you love training with intensity and don’t want to give up your higher intensity styles of training and are still eager to sweat, MIIT is for you!
How does MIIT work?
MIIT operates in the same way that HIIT style training does. There are periods of work and periods of rest.
When doing Moderate Intensity Interval Training, your WORK EFFORTS are enough to elevate your heart rate and get you puffing but will be less than your pre pregnancy work rate.
Your REST PERIODS will be longer than your pre pregnancy HIIT rest periods and likely to incorporate passive instead of active rest to allow for adequate recovery.
The workout provides the same physiological response as what HIIT does in the non-pregnant state, but in a way that is safe, effective and (mostly) enjoyable!
Let’s look at this treadmill workout for example:
Pre-Pregnancy HIIT workout: Treadmill max sprint for 60seconds, 30seconds Walk x 10
Pregnancy MIIT workout 1st Trimester: Treadmill jog 60 seconds, 60-90 seconds easy walk x 8-10
Pregnancy MIIT workout 3rd Trimester: Treadmill incline walk for 60 seconds, 60 seconds passive recovery
*General advice only. Please contact me, speak to your Dr or work with a Pre & Post Natal Certified Trainer for individual programming and advice.
The overall intensity?
In addition to shortness of breath it is likely your perception of effort will increase for any given work rate as your pregnancy progresses. Monitor the intensity of your sessions using the rate of perceived effort (RPE), a scale of 1 – 10, the ‘talk test’ is a great method of monitoring your intensity also, work to a level where you can talk but not sing. If you train with a fitness device, heart rate tracking is a great tool. *Generally speaking, keep your heart rate within a range of 120-150 beats per minute for the work efforts. Keeping in mind that heart rate ranges are very individual and depend on several factors. Those with higher pre pregnancy fitness levels may reach higher levels.
WORK EFFORTS: Keep within a 4-7 RPE for your work efforts, instead of an 8-10 RPE which you would for true, pre pregnancy HIIT workouts.
RECOVERY: Adequate time and/or effort to recover your heart rate to a comfortable level before the next work effort. Working to an even time on/off ratio or rest periods longer than the work efforts are great.
How do I add it to my training?
In a way that you enjoy and that is safe & suitable for your journey! It can be through cardio, strength, or circuit style training.
It is important to understand that your sleep and nutrition will impact your rate of perceived exertion during each workout. To further reduce the intensity of your workouts:
– Decrease the load used
– Decrease the total number of repetitions and sets
– Increase the rest periods
For example: 6 Station Circuit: 30 seconds of work, 30 seconds rest. 90 seconds rest after each full round x 3-5 rounds.
Final word
It is important to dial down your intensity during pregnancy, particularly in the first trimester when one of the key considerations is your core body temperature and your growing babe’s organ development, but, you CAN* still train in a way that you enjoy during pregnancy. You CAN* still sweat.
It’s a matter of understating how to achieve this safely, your stage of pregnancy, pre pregnancy fitness levels, any underlying considerations for your journey and what is right for you.
Gain more clarity and confidence to keep exercising throughout your pregnancy, download your FREE 15 minute at home workout HERE or check out Brooke’s Exercise & Nutrition for Pregnancy eBook
Trainers, become CERTIFIED in Pre & Post Natal exercise! If you work with women during their pregnancy & motherhood, level up and join an upcoming live virtual training or face to face in Singapore through Functional Fitness for Pregnancy and PostPartum.
*Every pregnancy is unique, as is each day in your journey. The above is general advice only for healthy, low risk pregnancies and does not replace advice from your medical professional.
