What fitness programs are suitable for pregnant women?
First, pregnant women are suitable to participate in fitness programs
1. Aerobic exercise such as brisk walking, jogging, cycling and swimming: aerobic exercise has a certain intensity and needs to last for a certain period of time without excessive consumption of oxygen. Aerobic exercise can enhance the heart and lung function during pregnancy and promote the body's role in oxygen absorption, so it has direct benefits for pregnant women and fetuses. In addition, it can strengthen blood circulation, increase muscle strength, eliminate back pain, low back pain, increase physical endurance and prepare for childbirth; it also regulates blood pressure, blood sugar, and excessive weight gain.
2 , Kegel training: This is a main way of doing it by autonomously contracting the pelvic floor muscles (group). This exercise strengthens the strength of the lower uterine support muscles, the vaginal sphincter, and the urethral sphincter. Insist on doing this exercise, which is good for women's lifelong reproductive system and the health of the urinary system. A sport that benefits all adult women at any time, and the sport can be done whenever and wherever.
3 , other strength training, yoga, Pilates, etc.: It is best to consult professionals of such sports to design an effective and safe training program.
Second, pregnancy precautions
1. You must first obtain permission from the obstetrician: Based on the results of your initial pregnancy check, your doctor can determine if you are a high-risk pregnant woman and are not suitable for any non-daily activities.
2, in the exercise during pregnancy, you should also pay attention to the style of clothes should be loose, wear flat shoes;
3, pay attention to keep warm, so as not to catch cold. After exercise, bathing should be used. Do not soak in a bath. When washing your hair, if you are not convenient, you can ask someone to help clean it, but use your head to lean forward to rinse your head.
4, to avoid excessive fatigue, do not do shock and rapid movements;
5, to avoid excessive stretching of the joints, especially in the late pregnancy, progesterone will make the joints of the whole body of the pregnant woman loose, excessive stretching will cause damage;
6, timely replenishment of water. Pay attention to the energy consumed by the exercise, both mother and baby need enough energy and nutrition.
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