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Are you the one who can not think of jumping exercises, even when you are pregnant? Well, no need to worry as you can have a talk about your exercise plans with your doctor and make the necessary adjustments.
The levels of exercise that will be suggested depending on the pre-pregnancy shape and your current stage of pregnancy.
doctors now widely accepted benefits associated with aerobics in pregnancy. Gone are the days when doctors prescribed a normal life with a routine during pregnancy for the health of the mother, as well as the fetus.
Benefits Aerobics during pregnancy:
The American College of Obstetricians and Gynecologists (ACOG) places restrictions on aerobics during pregnancy, rather these are considered to be of great benefit to you and your child.
Here are the operating modes can benefit pregnancy:
- Aerobics help to reduce constipation, which is a major issue in pregnancy.
- You can get relief from back pain and achieve better posture.
- energy levels increase when you exercise every day.
- you can enjoy a better night's sleep.
- not only feels better, it also starts looking better.
- strong muscles make the job easier for you. You also gain better control over breathing
- You can put a check on unnecessary fat gain and enjoy a good level of fitness during pregnancy
[Read: back pain during pregnancy ]
Suitable aerobic activities that you can try :.
specific exercises for you will depend on your specific condition
- in case of any complications, the exercises are generally modified.
- in the event that you are in good health, it may be suggested moderate intensity activity that does not complicate pregnancy anyway.
- is recommended to consult your doctor about the exercises that you can perform while you are pregnant. Discuss your concerns with him freely.
Here are some of the exercises that are generally recommended:
- Jogging
- Swimming
- Treadmill
- Dancing
- Aqua aerobics
- Step Aerobics
- recumbent bike
According to ACOG, you should not walk more than 30 minutes a day. Make sure that you are not straining yourself and get adequate rest between
[Read: And 'safe to swim during pregnancy ]
Putting Limits in Q3:
Moving forward in pregnancy, what seemed easy in the first quarter will prove to be challenging later on. In the third quarter, it is necessary to reduce the intensity of your workouts.
- Your child's weight is growing and this will stretch the ligaments that connect the uterus.
- it is necessary to continue to measure your effort during cardiovascular exercises throughout pregnancy. If you feel that it is becoming "difficult", immediately stop
Heart Rate Monitor :.
Monitoring the heart rate in pregnancy is essential, to ensure that they are no longer training. Here's what you can do:
- Take your heart rate in the morning before leaving the bed
- You must take back your heart rate while sitting and dangling his leg from. bedside.
- the difference between the two readings. If the reading is between the two is over 10 beats per minute, it is a signal to you that you are overtraining. It is necessary to reduce the intensity of the exercises in this case
[Read: Using Doppler Fetal Monitor ].
pay attention to the cool-down phase:
Cooling is the phase in which the heart rate slows down after a long aerobics session. Here are the advantages:
- Cooling session will endeavor to reduce the chances of fainting
- Reduction vertigo
- prevent blood running in the lower extremities [
You can experience such as pregnancy hormones relax blood vessels and reduce blood pressure
[Read: dizziness during ] pregnancy
Keep in mind that you must listen to your body every time. This will cause only positive results for you and your baby developing inside. If you're starting a new aerobic exercise during pregnancy does not have a talk with the doctor
moms share with us other aerobic effects during pregnancy in the comments section below
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