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When Rachel Selman got pregnant with her first child in 2017, she sought advice from multiple sources on safe forms of exercise. The 31-year-old physical therapist spoke to her doctor, and she reached out to friends who are personal trainers and physical therapists. To her frustration, everyone shared a different opinion.
In the end, the former college soccer player listened to her doctor, who advised her to keep her heart rate below 140 beats per minute, lift no more than 25 pounds and avoid core workouts so as not to aggravate any abdominal separation that can occur during pregnancy. That meant Selman, who prior to pregnancy went to the gym 4-5 times each week, couldn’t even lift a barbell or run because her heart rate would surpass the recommended limit. Instead, she did occasional light lifting.
“I lost so much endurance and [musculoskeletal and cardiovascular strength] that I had been working really hard for as…
