Not every pregnant women is yao How to exercise during pregnancy is right?

08:49 sep 05, 2016

Source: the yangcheng evening news

Experts questioned the third affiliated hospital of obstetrics and gynecology chief physician/guangzhou medical university Li Yingtao

Rio Olympics news, said in a Puerto Rican women's volleyball players Diana reyes, play in the Olympics before find themselves pregnant 4 months, but she is still in the game against the Chinese women's volleyball team; Recently, film and television star yao, also sent a group of fitness figure during pregnancy in weibo: squats, weight lifting, lift weights, etc. Pregnant women so powerful, for people emphasize "little peace tire" was shocked, and netizens - "pregnancy so strength fitness really doesn't matter?"

A pregnancy how do exercise intensity measure?

For such a strong performance during pregnancy, the third hospital affiliated to guangzhou medical college of obstetrics and gynecology chief physician Li Yingtao advice, pregnancy should be given priority to with low to moderate intensity of aerobic exercise, avoid intense exercise, exercise habits, even before exercise intensity of pregnancy also should not be more than before pregnancy.

The intensity of pregnant women how to measure for yourself? She recommended the self-test method, such as movement of not less than 15 minutes each time, if feel can rapid heartbeat, fatigue is high strength, high strength of common sports such as running, swimming, mountain climbing; If the intensity of feeling in the heart beat faster but unknowingly fatigue is sports, common motion intensity in a pregnant woman gymnastics, act quickly, dancing, up and down the stairs and upper limb weights (5 kg) or less, etc.; If feel heart not accelerating and don't feel tired after motion, is the light intensity of exercise, such as walking, gardening and light housework, etc.

In addition to the method and step number judgment method. Now a lot of mobile phone software has a step function, then a pregnant woman can according to his daily walk steps to determine the strength of the movement. Steps according to the total of walking every day, every day walking < 5000 steps judgment for sedentary, 5000-7499 steps for low activity, 7500-9999 steps for low activity, 10000-12499 steps for moderate activity, > 12500 steps for high mobility.

These projects can choose B pregnancy fitness

Yao's weibo is heated, it is because most people think that pregnant women dumbbell, fitness is "dangerous". Li Yingtao said, swimming, yoga, aerobics, dumbbell weightlifting medium strength, such as sports, moderation for pregnant women, and be sure to under the care and guidance of professional fitness coaches.

Because of the pregnant women were mostly in office, at work sitting indoors is the norm. So she suggested, outside in the sun walking or walking is pregnant women preferred way of fitness, is safe, simple, and sports activities, exercise intensity, easy to control. Indoors, such as home, office, you can do the following exercise --

"Take a deep breath

Methods: lie on your back, mouth closed with nostrils breathe in slowly, at the same time will be sent to abdominal gas, make the stomach, then slowly exhale, belly will gradually hollows. Two times each day, 10 deep breaths.

Function: the degree of abdominal breathing can alleviate the pain of childbirth, relieve tension.

Low awareness in

Methods: sit, comfortable to separate the legs, feet on the ground, his hands gently on the lap, slightly forward, with the bottom of the lungs breathe, along the spine, up to create space between the legs and torso, the front of the pubic bone forward slightly, adjust the pelvis, sitting on the anus, natural breathing.

Pelvic muscles can relax joints, extend, make baby in childbirth smoothly through the birth canal. Note: this action should be in 16 ~ 28 weeks do; Wear loose clothes, practice meditation leg press; Waist straight, because of the pelvis is low when the waist straight, fetal head drop, cohesion, position correction is not straight.

When one form movement

Methods: lie on your back, mouth closed, breathe in slowly, keep inhaling, perineum of shrinking and the anus at the same time, hold this position for several seconds, the best 10 seconds, and then restore. Daily do two groups, each group to do 10 times.

Function: prevent vaginal wall surfaces and uterine prolapse, practice is conducive to childbirth pregnant.

Note: this practice is suitable for pregnancy, pregnancy and postpartum recovery, to drain urine before practice.

Tips experts remind

During, before and after the sport and sport, pregnant women should be getting enough water to maintain water balance in the body, dressed in a loose cotton clothing, appropriate size of the bra and running shoes, in a cool, ventilated environment movement, should avoid hot, humid environment, had better be in the gym or community sports centers. Axillary temperature should not be more than 38.3 ℃ after exercise, after exercise must be noticed when bath to keep warm.

Second, if the following symptoms or signs, such as movement during vaginal bleeding, amniotic membrane rupture, persistent pain or fatigue, difficulty breathing, dizziness, chest pain, headache, leg pain or reduce edema, quickened, the law of exercise for 30 minutes or more after the contractions, should immediately stop motion and to see a doctor as soon as possible. (reporter Yu Yangong correspondent Bai Tian)