How should pregnant women exercise? What kind of exercise is suitable for pregnant women?
go for a walk
Walking can not only improve the functions of nervous system, heart and lungs, but also strengthen the activities of leg muscles and abdominal muscles. Pregnant women can take a walk after getting up every morning and after dinner. The time and distance of walking are adjusted according to your own feelings.
swim
This is a very good exercise, especially suitable for women who like swimming. In foreign countries, swimming is a common exercise for pregnant women, which can last until the third trimester. Swimming during pregnancy can enhance the heart and lung function, with great buoyancy in water, reduce joint load, eliminate edema and relieve varicose veins, and it is not easy to sprain muscles and joints. Swimming can exercise well, coordinate most muscles of the whole body and enhance endurance.
Radio music aerobics
Radio exercise is a more suitable exercise mode for pregnant women during pregnancy. But don't do jumping exercises in the first three months of pregnancy, and you can do a full set after four months of pregnancy. But bending and jumping should be done less or even not. Don't be very tired every time. You can stop sweating slightly.
Pregnant women's exercise
This is a health care exercise for pregnant women, which can prevent waist and leg pain caused by weight gain and change of center of gravity, relax the muscles of the waist and pelvis, prepare for the smooth passage of the fetus through the birth canal in the future and enhance confidence. Can calmly cope with the labor pains during childbirth and let the fetus be born safely. But when doing exercises, the movements should be light, gentle, and don't feel tired. Keep doing it every day.
Knowledge of pregnant women's sports health care
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 when it is hot and muggy.
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.
Exercise mode suitable for expectant mothers
1 Walking: Walking is the best exercise for mothers to enhance cardiovascular function. Walking can keep you healthy without spraining your knees and ankles. You can walk almost anywhere. You don't need any equipment except a pair of shoes that fit you. It's safe to walk during pregnancy.
Swimming: Health care workers and fitness experts agree that swimming is the best and safest exercise during pregnancy. Swimming can exercise large muscle groups (arm and leg muscles), which is also good for the cardiovascular system, and it can make more and more expectant mothers feel less heavy in the water.
3 Dancing: Dancing can promote the blood circulation of the body. You can dance to your favorite music in the comfortable living room at home, or you can take a dance class, but avoid jumping or spinning.
Yoga: Yoga can keep your muscles tense, make your body more flexible, and have little joint stress. But you may need to take a walk or swim several times a week while practicing yoga to strengthen your heart.