1, be sure to warm up. Due to hormonal changes, the joints and muscles of expectant mothers will become more relaxed. If you don't do a good warm-up exercise, it is easy to cause joint and muscle strain during exercise.
2. Wear special sportswear. Special sportswear often has the function of sweat absorption and heat dissipation, which can avoid the discomfort caused by non-sweat absorption materials to the skin. Elastic sportswear is also conducive to physical activity and stretching.
3. Exercise intensity should be appropriate. During exercise, the heart rate should be below 140 times per minute. If it exceeds this range, the blood vessels of pregnant mothers may not be able to load because of high blood flow.
4. Do not exercise for more than 20 minutes at a time. The average person needs more than 30 minutes to burn fat during exercise, but pregnant mothers need a short rest after 20 minutes of exercise. Even if they feel that their physical strength can be loaded, they should take a short rest before starting exercise.
5. Pay attention to replenish water before and after exercise. Supplementing water to pregnant mothers can not only avoid dehydration, but also control the rate of body temperature rise. Every time the expectant mother's body temperature rises by half a degree, the fetal heartbeat will increase by 10-20, thus making the fetal state unstable.
6. Avoid jumping and shocking movements. Jumping and shaking will make the pregnant mother's center of gravity unstable, leading to falling or hitting an object, which may cause the fetus to contract or break water, and in severe cases, premature birth will occur.
7. Avoid exercising in hot weather and muggy weather. Hot weather may make pregnant mothers suffer from heatstroke, and the suitable temperature for exercise is 26-27 degrees Celsius.
8. After 4 months of pregnancy, it is forbidden to do supine exercise. After 4 months of pregnancy, the abdomen bulged obviously. In order to avoid the oppression of the fetus, it is forbidden to do supine exercise.