How to exercise and control weight during pregnancy? Now people eat well, so many women are prone to be overweight and overweight during pregnancy. In order to control your weight during pregnancy, how should you exercise to control your weight during pregnancy?
How to exercise to control your weight during pregnancy 1 First, take a walk.
Women often go for a walk during pregnancy, which can enhance cardiovascular function. They can walk at any stage of pregnancy, and it is also a very safe exercise, which is also helpful for consuming a certain amount of calories.
Second, swimming.
Swimming during pregnancy can make the large muscle groups of arms and legs get good exercise, especially reducing the fat on arms and thighs. In addition, swimming can promote the cardiovascular system of pregnant women, but it should also be noted that the swimming time can be controlled in the second trimester, that is, the third month of 567. Do not swim in the third trimester, and beware of water breakthrough or premature delivery.
Third, yoga.
Through yoga, expectant mothers can have a better sense of balance, make their muscles more flexible, especially the muscles in the abdomen and waist, and control the extension of the pelvis, which is conducive to the opening of the pelvis before delivery and is very helpful for natural delivery.
Fourth, gymnastics.
The gymnastics mentioned here is pregnant women gymnastics. Do it gently every day before giving birth, and don't be too tired every time. Doing gymnastics helps to shape the body and lay a solid foundation for future delivery.
In order to control the weight during pregnancy, pregnant women can do these four kinds of exercises according to their own physical conditions, but they should also pay attention to the amount of exercise, control it well and not be too tired, otherwise it may increase the risk of miscarriage or premature delivery, especially swimming, yoga and other professional sports. It is best to consult a professional.
How to exercise and control weight during pregnancy II. The first point: exercise content.
Pregnant women need to do moderate aerobic exercise during pregnancy to help them improve their physical fitness. Only when they are healthy can they give birth to healthy babies.
yoga
Pregnant women's friends should pay attention to moderate exercise when exercising. Yoga is one of moderate and healthy exercises and is deeply loved by pregnant women. When we do yoga, we need to choose relatively mild and simple exercises, such as mountain style, wind blowing tree style, lotus sitting, supine climbing stairs and so on. We need to stretch our arms and legs selectively to avoid overstretching.
It is worth noting that yoga is difficult and easy, and the degree of difficulty varies greatly. Some yoga exercises are not suitable for pregnant women, so friends during pregnancy need to choose simple and relaxed exercises to help them get exercise.
go for a walk
Pregnant female friends can take appropriate walks every day to help their bodies get moderate exercise. Walking was once rated as the best exercise in the world by the World Health Organization. When we walk, the whole body's blood will flow faster, the limbs will move away and get some exercise, so the physical fitness will get better and better if we walk more.
double；twofold
Pregnant women can walk fast every day, which is an enhanced version of walking, which can better improve their physical fitness and help pregnant women get effective exercise. However, this kind of exercise needs to vary from person to person and is not suitable for people with poor physical fitness or no exercise habits.
Standing against the wall
Pregnant women can stand against the wall properly every day, because standing against the wall not only has a good effect on stretching and relaxing muscles, but also helps us to develop good manners. It is also a very relaxing exercise, so it is more suitable for pregnant women and can be done easily at home.
The second point: exercise intensity
Pregnant women friends need to pay special attention to the intensity of exercise. Only suitable exercise intensity can help pregnant women get scientific and healthy exercise and benefit women through exercise. Next, let's understand these two points together, shape a relaxed and suitable exercise and be a healthy mother.
Motion frequency
Pregnant women need to pay attention to the frequency of exercise and choose the exercise frequency that suits them. Women are fragile during pregnancy and need to pay attention to rest, so the frequency of exercise should not be too high, and it is more appropriate to do it four to five times a week. Of course, some pregnant women have higher physical fitness, so they can make appropriate adjustments and participate in more sports.
Exercise time
Exercise time for pregnant women should not be too long. Normal bodybuilders often choose to exercise for more than one and a half hours when doing physical exercise. However, pregnant women are weak and should not be overtired, and the time of anaerobic exercise should be omitted. It is best for pregnant women to exercise for 20 to 30 minutes. If the time is too long, they should take more rest, and the intensity of exercise should be suitable for their physical fitness.
The third point: What should we pay attention to when exercising?
Pregnant women need to pay special attention to some matters in order to improve the quality of exercise and protect their health during exercise. What should pregnant women pay attention to when exercising?
prescribe a diet
During pregnancy, women need to pay special attention to diet during exercise. Diet is very important to lose weight. A healthy diet can help us lose weight effectively. We need to remember to adjust our diet: low salt, balanced nutrition and low fat, and more protein. Keeping these points in mind can help pregnant women to have good sports quality and improve their physical fitness.
sleep
Female friends during pregnancy need to keep enough sleep after exercise. Because pregnant women need to pay special attention to rest, especially after exercise, they should give their bodies time to recover. It is recommended that pregnant women keep enough rest time after exercise, go to bed early and get up early, and refuse to stay up late.
How to exercise during pregnancy to control weight 3 is the most suitable aerobic exercise for pregnant mothers.
There are many kinds of exercise, which can be roughly divided into aerobic exercise and muscle strength exercise. Aerobic exercise recommends walking, yoga and leisure sports activities.
Walking is the safest and most convenient exercise during pregnancy, which most pregnant women are willing to accept. To achieve the exercise effect, the walking speed should reach 3-4.5 kilometers per hour and more than 30 minutes per day. At the same time, you can increase the amount of exercise in six steps.
The first step is to walk easily. For pregnant women who never exercise at ordinary times, they can take a walk easily at first, keep a good mood, and the speed is random, fast or slow.
The second step is to gradually increase the stride, and the third step is to increase the swing arm. After a period of adaptation, under the condition of maintaining a certain speed, we should maximize the stride (increase the pedal force of thighs and calves) and increase the swing arm range.
The fourth step is breathing coordination, the way is two steps and one breath, or take a deep breath and breathe slowly, so as to intake more oxygen, make metabolism-breathing more efficient, and exercise respiratory muscles such as diaphragm and intercostal muscle.
The fifth step is upper limb exercise. After mastering the above four steps, walk with upper limb movements, such as lucky cat, W arm, L arm, shoulder ring and vibrating arm. , each group 12 times, do 3 groups. Upper limb exercise can significantly enhance the exercise effect, increase the amount of exercise at a certain pace, and exercise the muscles of upper limbs, shoulders and back at the same time to enhance muscle strength.
The sixth step, upper limb weight-bearing exercise, you can buy two 1.5 kg dumbbells or sandbags tied to your wrists, or take two bottles of mineral water in your hand. Starting from the swing arm movement, you can gradually cooperate with the upper limb movement.
Leisure sports activities refer to sports activities that you consciously participate in at home, at work or outdoors in a relaxed mood, including sweeping the floor, buying vegetables, Kegel sports and so on.
The main methods of yoga are breathing, posture and meditation, which can improve the physical and mental health of pregnant women and relieve common discomfort symptoms during pregnancy, such as lumbosacral pain, fatigue, varicose veins, edema of lower limbs, mood swings and insomnia.
In the first trimester, easy and gentle exercise is the main practice; Moderately increase the intensity of exercise in the second trimester to enhance the strength of legs and waist. Practice midwifery in the third trimester of pregnancy to increase the elasticity and strength of back and pelvic floor muscles.