Experts agree that for a normal, healthy pregnancy, moderate to vigorous exercise is safe for the baby and may offer advantages for the athlete pregnant. Pregnant women who exercise are less likely to experience back pain, fatigue, varicose veins and hemorrhoids, and can improve the well-being of the mother, self-esteem and even make the job easier.
Reported benefits of maternal exercise:
Provides physical and mental benefits
It feels good and renewed energy
Helps to maintain fitness
Helps to prevent excessive weight gain
Improves posture
Decreases the incidence of back pain
Prepare the body burden of extra weight
Facilitates the movement
Recovery assistance
Reduce the incidence of varicose veins and hemorrhoids
Improving self-esteem
Accordance with the guidelines and based on solid research, how are you ACOG (1994, 2002), customers can ensure that pregnant women exercise programs that fit.
The approval of your obstetrician: Some medical conditions during pregnancy exercise or changes justify unwise, therefore, all customers must obtain a permit.
The calendar is mild to moderate intensity and avoid exercises to the limit of exhaustion: If you like, just make small changes in your program in order to stay safe is sufficient if you are new to the exercise, a low level program and progress is slow key.
Regular sessions, the average length: Pregnant clients should exercise at least three days a week and that regular physical activity is safer and more beneficial than intermittent exercise or on-again, off-again.
Use types of exercises: exercises recommended include low-impact activities such as swimming, walking, stationary bike, stretching and resistance training.
Avoid uneven range, ballistic movements and brave extreme movement and balance hormonal changes during pregnancy that the activities of these movements increased risk.
Avoid exercise in the supine position after the first quarter: After the first quarter, the client should avoid exercise for long periods of time lying on his back because of the possibility that the fetus compresses the vena cava vein that returns blood to the heart.
Avoid exercise in hot and humid and drink plenty of water, I encourage all of my clients to drink six ounces of water every 10-15 minutes during exercise, especially during the first trimester, in case of temperature rise of the mother may be at risk of fetal neural tube defects.
Customers should increase the intake of calories: Each client must talk to your doctor about an appropriate weight gain. Average weight gain is between 25 and 35 pounds.Pregnancy is not the time to lose weight, weight control and restrictive calories. It is common for pregnant women to gain two to four pounds in the first quarter, 10-11 pounds in the second quarter and 12-13 pounds in the third quarter. Usually a 200-300 extra calories can be added to food for the second quarter to gradually increase caloric intake. Cutting calories during pregnancy puts the fetus at risk. Calories from carbohydrates are the best source of placental and fetal glucose without carbohydrates necessary proteins are depleted and other sources of food. Adding a simple average donut or a half cup of rice, beans or pasta adds 80-150 calories to your diet.
Resistance training: Many pregnant women do not want to give up a part of your exercise routine, so they need to know how to follow a strength program safely. With less weight and more repetitions will keep the tone and strength with less risk of injury to the ligaments.
Reported benefits of maternal exercise:
Provides physical and mental benefits
It feels good and renewed energy
Helps to maintain fitness
Helps to prevent excessive weight gain
Improves posture
Decreases the incidence of back pain
Prepare the body burden of extra weight
Facilitates the movement
Recovery assistance
Reduce the incidence of varicose veins and hemorrhoids
Improving self-esteem
Accordance with the guidelines and based on solid research, how are you ACOG (1994, 2002), customers can ensure that pregnant women exercise programs that fit.
The approval of your obstetrician: Some medical conditions during pregnancy exercise or changes justify unwise, therefore, all customers must obtain a permit.
The calendar is mild to moderate intensity and avoid exercises to the limit of exhaustion: If you like, just make small changes in your program in order to stay safe is sufficient if you are new to the exercise, a low level program and progress is slow key.
Regular sessions, the average length: Pregnant clients should exercise at least three days a week and that regular physical activity is safer and more beneficial than intermittent exercise or on-again, off-again.
Use types of exercises: exercises recommended include low-impact activities such as swimming, walking, stationary bike, stretching and resistance training.
Avoid uneven range, ballistic movements and brave extreme movement and balance hormonal changes during pregnancy that the activities of these movements increased risk.
Avoid exercise in the supine position after the first quarter: After the first quarter, the client should avoid exercise for long periods of time lying on his back because of the possibility that the fetus compresses the vena cava vein that returns blood to the heart.
Avoid exercise in hot and humid and drink plenty of water, I encourage all of my clients to drink six ounces of water every 10-15 minutes during exercise, especially during the first trimester, in case of temperature rise of the mother may be at risk of fetal neural tube defects.
Customers should increase the intake of calories: Each client must talk to your doctor about an appropriate weight gain. Average weight gain is between 25 and 35 pounds.Pregnancy is not the time to lose weight, weight control and restrictive calories. It is common for pregnant women to gain two to four pounds in the first quarter, 10-11 pounds in the second quarter and 12-13 pounds in the third quarter. Usually a 200-300 extra calories can be added to food for the second quarter to gradually increase caloric intake. Cutting calories during pregnancy puts the fetus at risk. Calories from carbohydrates are the best source of placental and fetal glucose without carbohydrates necessary proteins are depleted and other sources of food. Adding a simple average donut or a half cup of rice, beans or pasta adds 80-150 calories to your diet.
Resistance training: Many pregnant women do not want to give up a part of your exercise routine, so they need to know how to follow a strength program safely. With less weight and more repetitions will keep the tone and strength with less risk of injury to the ligaments.
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