Exercise during pregnancy is moderate

Pregnancy exercise should be appropriate date: 2016-08-23 17:38

Mother's Tips

The Chinese women's volleyball team has won an Olympic heat and sports fever, and a group of pregnant fitness figures issued by movie star Yao Chen Weibo. In the picture, pregnant Yao Chen still insists on fitness, squats, lifts weights, lifts barbells, etc. , It also caused users to strongly discuss the intensity of fitness during pregnancy really does not matter? In this regard, Guangzhou Medical University Third Affiliated Hospital Director Li Yingtao believes that pregnant women can exercise, but should be moderate, but must be in the professional fitness coaching and guidance Proceed.

Should be based on low to medium-intensity aerobic exercise

For such a powerful performance during pregnancy, Li Yingtao suggested that during pregnancy, low-to-medium-intensity aerobic exercise should be taken as the main force to avoid high-intensity exercise. Even if there were previous exercise habits, the exercise intensity during pregnancy should not exceed that before pregnancy.

How do pregnant women measure their own exercise intensity? Director Li recommended a self-test method. For example, if you feel no more than 15 minutes after each exercise, if you feel that your heart rate is high and you are tired and weak, you will be performing high-intensity exercise. There are running, swimming, climbing, etc. If you feel the heartbeat is accelerated but you feel tired, it is a moderate intensity exercise. Common medium-intensity exercises include gymnastics for pregnant women, swift walking, dancing, up and down stairs, and weight lifting exercises (5kg); if after exercise Feeling that the heart rate is not accelerating and not feeling tired is light intensity exercise such as walking, gardening and light housework.

In addition to this method, there are several steps to determine the law, Director Li introduced, and now many mobile phone software has a step counter function, then pregnant women can judge the intensity of exercise according to their daily walking steps. Judging from the total number of walking steps per day, walking 5000 steps per day is considered sedentary, 5000 to 7499 steps are low activity, 7500 to 9999 steps are low activity, and 10000-12499 steps are moderate activity, 12500 Step is high activity.

Excessive exercise during pregnancy is not true!

Director Li said that people often misunderstand two kinds of misunderstandings. One is to treat pregnant women as normal and exercise is not reduced. The other is to use sports as a porcelain doll. In order to avoid accidents, never exercise. Proper amount of exercise during pregnancy is good for pregnant women and babies. However, pregnant women are special people after all and need special treatment.

No matter which form of exercise is used during pregnancy, it is recommended that warm-up exercise (5 to 10 minutes), formal exercise (20 minutes), and relaxation after exercise (5 to 10 minutes) should be performed in three stages to avoid exercise accidents and to monitor during exercise. Pregnant women's blood pressure and heart rate, if necessary, to carry out fetal heart rate monitoring to rule out contractions, for pregnant women with gestational diabetes, it is recommended to exercise before eating, monitoring blood glucose before and after exercise to prevent hypoglycemia. If there are some signs or symptoms, such as vaginal bleeding during exercise, rupture of the amniotic membrane, persistent pain or fatigue, exertional dyspnea, dizziness, chest pain, headache, lower limb pain or edema, decreased fetal movement, exercise continued for more than 30 minutes after the law Contractions should stop immediately and seek medical attention as soon as possible.

In addition, Li Yingtao also suggested that pregnant women should take in enough water to maintain water balance before, during and after exercise. They should wear loose cotton clothes, appropriate-sized bras and running shoes to exercise in a cool, ventilated environment. Avoid hot, humid conditions. It is best to do it in a gym or a community sports center. After exercise, the body temperature should not exceed 38.3°C, and you should keep warm when bathing after exercise.

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