Each exercise starts 10 minute, with a 5-minute break. Gradually increase the growth time.

It is much easier to do short exercises many times a day than to do long exercises. Divide your exercise time into several practical parts. Two 15 minutes or three 10 minutes, try to exercise at least three times a week for 20 to 30 minutes each time. Exercise as often as possible is good for your health and energy. High-intensity exercise should not exceed 15 to 20 minutes.

Enough warm-up time; Start your exercise with a five-minute warm-up General exercise ends with 5 minutes of relaxation exercises. Relax and stretch muscles to prevent injury, pain and stiffness.

Wear comfortable clothes when exercising. Depending on the season and your exercise intensity, clothes are warm enough or cold enough. A good bra or sports bra and comfortable sports shoes all provide the greatest support for sports.

Take the pulse every 15 minutes. Don't let it be higher than 140 times/minute. If your heart rate is higher than 140 beats/min, rest until your heart rate drops to 90 beats/min.

Prevent overheating. Don't exercise in hot and humid weather. Exercise at the coolest time of the day. Adjust your exercise plan according to your pregnancy.

Be careful when getting up and lying down. After the exercise, lie to the left 15-20 minutes. Stand up slowly from the ground or seat to avoid dizziness. After 4 months of pregnancy (16 weeks), don't lie flat when exercising. This will reduce blood flow to the uterus and placenta.

Pregnancy and childbirth are the most important and unique periods in a woman's life. In modern society, people have realized that pregnancy is only one of many natural physiological conditions, not pathological. Pregnant women should face this period in a healthy and positive way. As an activity beneficial to everyone, fitness is also beneficial to pregnancy, childbirth and even the health of the fetus. Proper physical exercise during pregnancy can alleviate the discomfort during pregnancy, especially in the late pregnancy, the weight of pregnant women has increased greatly compared with that before pregnancy, which makes many parts of the body feel stressed and the balance ability decreases, so that doing some common actions in daily life is also restricted. Sticking to exercise from the beginning of pregnancy can effectively alleviate these situations. Persisting in exercise during pregnancy can also enhance physical fitness, adjust mental state, improve sleep quality, prepare for the delivery process and lay the foundation for rapid recovery after delivery.

Precautions:

Because of the particularity of pregnancy, the first thing that must be emphasized is to ensure the safety of pregnant women and fetuses. Therefore, regardless of whether pregnant women have the habit of pre-pregnancy exercise and fitness, before starting fitness during pregnancy, they must do the following:

1, you must first get permission from the obstetrician/gynecologist: according to the results of your early pregnancy test, your doctor can judge whether you are a high-risk pregnant woman and not suitable for any non-daily exercise. And if you are one of the most normal and healthy pregnant women, exercise should be encouraged to participate.

2. Even if you have developed a good fitness habit before pregnancy, that is, exercise three or four times a week for 40 to 60 minutes each time, and the amount of exercise is sufficient, based on the particularity of pregnancy, you should carefully choose the appropriate exercise items, and change the quantity and intensity with the progress of pregnancy, that is, gradually decrease in the late pregnancy.

3. Abdominal muscle exercises such as sit-ups should be avoided throughout pregnancy; Avoid any movement that requires hip lifting in supine position (to prevent air from entering the birth canal); After pregnancy 18 weeks, avoid any supine exercise (because the weight of the fetus and uterus will press the main blood vessels in the waist and affect the oxygen supply of the fetus).

4. If you encounter the following situations during exercise, you should immediately stop exercising and seek medical attention immediately: vaginal bleeding; Severe pain in the lower abdomen; Amniotic membrane rupture and amniotic fluid overflow; Dyspnea or syncope; And other symptoms indicating that the pregnant woman or fetus is in danger.

In addition, the precautions for exercise during pregnancy include:

1, to avoid big vibration and quick movements, such as jumping and sprinting;

2. Avoid overstretching the joints, especially in the third trimester. Progesterone will relax the joints of pregnant women, and overstretching will cause damage;

3, pay attention to body temperature, it is inevitable that there will be a rise in body temperature during exercise, and clothes should be properly adjusted during pregnancy to avoid overheating, especially in the early pregnancy, which will affect the organ differentiation of the fetus;

4, avoid excessive fatigue, exercise during pregnancy does not need to be "exhausted";

5. Drink plenty of water to avoid dehydration caused by excessive sweating; Pay attention to replenish the energy consumed by exercise. Exercise during pregnancy is not to lose weight. You and your baby need enough energy and nutrition.