When we announce to our family that we are pregnant, what we usually encounter is that everyone suddenly becomes cautious. Tell you to rest more and eat more nutritious things. Coupled with a slightly strong reaction to early pregnancy, the whole person just wants to sleep in bed. But what about this? Are you lazy? Maybe it will really bring trouble to pregnant mothers during pregnancy. The correct way to open it during pregnancy is of course? Move it? .
A. Pregnancy is not a disease
In the first few weeks of a new life, the body certainly needs an adaptation process. Expectant mothers may feel weak limbs and bloating. But pregnancy is not a disease. Don't treat yourself as a patient. In a few weeks, the body can adapt to pregnancy and accept some exercise. Therefore, the pregnant mother is not weak, and proper exercise will not harm the fetus and pregnant mother.
B. Exercise during pregnancy makes pregnancy smoother.
We are all worried about a series of problems, such as gestational diabetes, disturbing constipation during pregnancy, prenatal depression and so on. In fact, we can find a solution from exercise during pregnancy. Exercise can improve the efficiency of metabolism and control weight. It can also produce a lot of dopamine, which excites nerves. Is this an antidepressant? Specific medicine? . More importantly, exercise during pregnancy can enhance the physical fitness of pregnant mothers, so that we can have more during delivery? Productivity? , so that it can be delivered quickly and without loss.
C.the baby is smarter.
According to a study published in FASEB magazine, the physical activity of pregnant women will affect the lifelong physical activity tendency of offspring.
On the one hand, if the pregnant mother can keep exercising during pregnancy, then the baby will also be affected. Grow into a baby who loves sports; On the other hand, when pregnant women do aerobic exercise, they can provide enough oxygen to the brain, so that substances such as enkephalin released by the brain can enter the baby through the placenta.
In addition, the stimulation of the fetus during exercise can also promote the development of the baby's intelligence.
ACSM (American Sports Medicine Association) points out that healthy pregnant women are encouraged to take part in sports throughout pregnancy.
Although exercise during pregnancy has many benefits, it does not mean that pregnant mothers can exercise as much as they want. On the one hand, after all, there is a fragile baby in the belly, so it is better to pay attention to safety first. On the other hand, pregnant mothers have limited energy and exercise should be efficient. Therefore, an exercise plan is very important. Let's have a look. What are the main points of exercise during different pregnancy?
Early pregnancy: (0-4 months)
The baby in the first trimester is in the early stage of development, and the connection with his mother is not particularly close. What is the motion principle at this stage? Slow? Words. And may be due to early pregnancy reaction, there will be nausea, dizziness and so on. Therefore, when exercising, you should do what you can and follow your physical condition.
Walking, yoga and other soothing exercises are more suitable. Because my friend has more than three years of exercise habits, the reaction in early pregnancy is not obvious, so the exercise chosen in early pregnancy is to lift iron in the gym.
Second trimester: (4-7 months)
The second trimester is the golden age for pregnant mothers to exercise. At this stage, the focus should be on weight control and relieving pregnancy symptoms.
Let's start with weight control. Many pregnant mothers will find that their weight is rising in the second trimester, which is not only related to the baby's explosive development during this period, but also related to the large intake of nutrition after the pregnant mother has no early pregnancy reaction.
In the second trimester, mothers can control their weight gain at a reasonable level through swimming, maternity exercises and yoga. Fix the amount of exercise (calorie consumption) and control your diet. Generally obese pregnant mothers suggest that weight gain should not exceed 20 kg.
In addition, at this stage and the upcoming third trimester, pregnant mothers with stomachache will have backache. When I was pregnant with a baby, my girlfriend, a fitness instructor, taught me a cat stretching method, which I did every morning and evening, effectively relieving my back pain. Pregnant mothers with similar experiences can also try it.
Late pregnancy: (7-9 months)
Is about to face the last pregnancy? Big exam? Delivery, can pregnant mothers start during this time? Delivery? Get ready. We can strengthen the pelvic floor muscle training. At the same time, the strength of legs and hands is also very important for production and can be used as the focus of exercise.
In the third trimester, pregnant mothers can spare half an hour every day to do maternity exercises or yoga for pregnant women. At the same time, when urinating in the toilet, you can do Kaigl training. In order to give birth smoothly during pregnancy, I used to insist on Kegel exercise every day, because the reason for exercise is not only that the labor process is super fast, but also that there are no problems such as urine leakage after delivery.
Pregnant mothers should not only choose the way and intensity of exercise according to their physical condition and pregnancy process, but also pay attention to monitoring their physical data at any time during exercise. A friend told me that when she was pregnant, she just thought exercise was good. I walked three kilometers in the third trimester, but I neglected to monitor data such as heart rate. As a result, I saw Hong before I reached my destination. I was hospitalized for 32 weeks, and I was threatened with premature delivery. Fortunately, my baby was born safely.
1), exercise during pregnancy, pay attention to exercise frequency. Exercise 3-5 times a week for about 45 minutes each time, including 5- 10 minutes of warm-up, 30 minutes of formal exercise and 5 minutes of relaxation and stretching activities. Pregnant mothers who have no exercise habits can exercise for 10 minutes at the beginning, and then slowly stack up.
2) Real-time monitoring of heart rate during pregnancy. When pregnant mothers exercise, the heart rate should not exceed 130 times per minute during exercise, and the heart rate before exercise can be restored within 10 minutes after exercise.
3) Poor exercise during pregnancy? Exhausted . In other words, the exercise during pregnancy is mainly based on your own comfort, and you don't have to reach a state of exhaustion. If you feel a little tired, stop immediately to avoid the possible adverse reactions caused by excessive exercise.