- Generally recommended exercise during pregnancy up to 30 minutes a day
- It is not recommended to increase the training intensity or amount during pregnancy
- Exercise is associated with risk of falls injuries or trauma, contact sports and diving is not recommended
- Pay particular attention to avoid overheating and dehydration when you exercise during pregnancy
- Pregnant and physical activity zoom
In this article you will find general exercise board in order to better your physical shape and your health. For maternity clothes, you can follow Hoticle. In the last paragraph mentions athletes especially.
Exercise/physical activity in order to build and maintain great shape with non-pregnant consists in activities that strengthen the heart lung function (fitness training) and musculoskeletal disorders (strength training). Exercise in pregnancy should contain the same elements. Cardio can consist of activities, which uses large muscle groups in a continuous, rhythmic movements, for example in the form of walking, running, dancing, swimming, cycling, rowing, cross-country skiing, ice skating and aerobics. It is important to have good control of training intensity, particularly in the start-up phase of an exercise program, and therefore is the most measurable activities like walking or cycling on an exercise bike is particularly good. There are no studies showing that pregnant women cannot participate in the described sport activities. Some activities involve a risk of falling, and the other involves greater strain on the joints, for example, jogging and tennis. However, there is no reason to discourage such activity, but the individual pregnant must assess their own skills and loads.
Pregnant and motion zoom
Strength training is an important part of the overall physical activity and strengthens the muscle-skeletal apparatus. In the light of the sparse documentation recommends strength training sitting, because lying strength training in pregnant in 3. trimester may give rise to a fetal heart rate briefly becomes slower. In addition, should the pregnant avoid to intensify training of the upper body, since certain exercises increases the Bay has moved significantly. In General, it is recommended that you train with a little less weight load with many repetitions.
Intensity of exercise
Pregnant women are recommended aerobic exercise with moderate intensity. That is to say activities which correspond to quick time. There is no need to amend these recommendations for pregnant women without medical or pregnancy triggered complications.
The recommended intensity during physical activity, which builds and maintains good form, is somewhat higher. Recommended a training intensity, which is 60-90% of maximum heart rate. The lower part of this intensity range (60-70%) seems to be appropriate for most pregnant women, who have not grown exercise before pregnancy, and upper part of the range (70-90%) are currently for those who want to maintain their good physical shape in pregnancy. There are no demonstrated adverse effects of such intensity by exercise.
Heart rate measurement is an unsafe method to judge intensity during physical activity in pregnancy. The pregnant women’s sensation of exertional level and fatigue is probably a better marker of the degree of intensity. With such a marker will most pregnant as pregnancy progresses, reduce the load in a reasonable way. Although there is no upper limit for safe exercise intensity, it is shown that women who trained regularly, before they became pregnant, and who are healthy and have an uncomplicated pregnancy, can participate in high intensity exercise programmes, like jogging and aerobics, without harmful effects.
Duration of exercise
It is recommended that exercise takes place in temperate surroundings. Please be careful to train in warm and damp environment-outdoor exercise in the winter, on the other hand, no problem. Please be diligent in getting adequate fluid supply and avoid overheating. Make sure the correct and adequate energy intake.
It is not possible to lay down any precise limit on the duration of the exercise and must be assessed individually in relation to the activity and intensity, you’re used to. Experts recommend that non-pregnant women, as coach to build or maintain their shape, can grow up to 60 minutes of exercise per training sequence. Similar applies to pregnant women, but with adjustment in relation to the degree of experienced load.
For non-pregnant women is recommended at least 30 minutes of physical activity per day on most or all days of the week. If there is no medical or pregnancy-related complications are the same recommendations for pregnant women.
Pregnant women who have not grown exercise before they became pregnant, should initially follow an exercise program with gradually increasing load of up to 30 minutes per day. It is the same recommendation, which applies to non-pregnant women. However, pregnancy is not the time for the major physical improvements. Pregnant women who are in very good shape as a result of regular exercise before pregnancy occurred, therefore should not have the ambition to improve the shape during pregnancy. On the contrary, they should accept that their maximum performance something goes down in the last part of the pregnancy.
Activities you should be careful with
Activities, which involve high risk of falling/plunge with high speed or punches/kicks against the stomach, you should avoid. Contact sports like handball, football, basketball and ice hockey are considered risk sport. Sports with a high risk of falling as gear gymnastics, spring riding and downhill sport nor recommended. Diving should be avoided in pregnancy because the fetus is in increased risk of pressure damage. Stay in 2500 meters altitude should also urge caution by the intensity of physical activities.
Athletes usually tries to maintain a more intense workouts during pregnancy, and the high intensity training resumes more quickly after giving birth. The concerns of pregnant athletes fall into two categories: the degree to which affects pregnancy competitiveness, and what effects high-level training and competition have on pregnancy, particularly on the developing fetus. Such persons will need closer follow-up by physician in pregnancy.
As the pregnancy progresses, more and more changes will occur that prevent the practitioner from achieving the same performance as before pregnancy occurred. Weight gain, laxity in ligaments and displacement of the body’s Center of gravity will inevitably lead to limitations in most forms of sports. The ability to stop and start or change direction will gradually slow down. Providers, cultivating endurance sports, will notice reduced performance due to the normal decrease in blood ratio as a result of the increased blood volume.
Although pregnancy weakens performance for competitive sportspeople, so most elite athletes will continue to train at a high level during pregnancy. The high intensity and long and frequent workouts means that these women are prone to overheating when exercising in hot and humid environments. It is therefore particularly important that these practitioners are careful with fluid injection. By weighing themselves before and after a training sequence, one can determine the fluid loss, which should be replaced before the next training session begins. As a result of such intensive exercise will increase weight in both mother and child be less than in pregnant women who do not exercise.
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