Everyone knows what exercise pregnant women do to lose weight. Its realization is that many people pay more and more attention to their physical and mental health, and exercise is to let us have a better physical state. There are many ways to exercise. What exercise do pregnant women do to lose weight?

What exercise do pregnant women do to lose weight 1 Many female friends are overweight during pregnancy, which not only makes them suffer from pregnancy diseases, but also makes the baby a giant baby, which makes it difficult to give birth and easily leads to dystocia. So when pregnant women have obesity problems, they can do some exercises to lose weight, such as walking, swimming and yoga, which are very suitable for pregnant women to lose weight.

If pregnant women want to lose weight, choosing exercise is very important. Exercise can't make the uterus vibrate, otherwise it will lead to fetal instability and even abortion. Therefore, pregnant women should choose slow exercise, not jumping, fast rotation and other sports, and the exercise time should not be too long.

Pregnant women should consult a doctor before exercising to lose weight. Exercise requires wearing loose clothes and flat shoes, drinking enough water when exercising, and don't choose to exercise in an environment that is too hot and wet. In addition, warm-up exercises should be done before exercise, which can effectively reduce injuries during exercise.

Precautions for pregnant women to lose weight by exercise

Aerobic exercise, including 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 absorption of oxygen, which has direct benefits for pregnant women and fetuses. In addition, it can also strengthen blood circulation and reduce varicose veins during pregnancy;

Increase muscle strength, partially or even completely eliminate back pain and lumbago; Increase physical endurance and prepare for delivery; It may also play a role in regulating blood pressure, blood sugar and controlling overweight.

Water sports, including swimming, water aerobics, etc. As a special aerobic exercise, water exercise has great benefits for pregnant women: the buoyancy of water can help pregnant women bear more 10~ 13 kg than before pregnancy, the resistance of water can reduce the chance of gradually relieving joint injury, the conductivity of water is better than that of air, pregnant women don't have to worry about overheating, and the fun of water exercise is irresistible to anyone.

Kegel exercise is good for adult women at any time and can be done anytime and anywhere. The main exercise mode is the spontaneous contraction of pelvic floor muscles, which can strengthen the muscles supporting the lower uterine segment, vaginal sphincter and urethral sphincter. Doing 2~3 groups every day during pregnancy and postpartum, each group 10~ 15 Kegel exercise, can ensure that women complete the tasks of pregnancy and childbirth, reduce the chance of perineum tearing during childbirth, and improve the elasticity of postpartum vaginal sphincter as soon as possible.

What exercise do pregnant women do to lose weight? 2 What are the sports suitable for pregnant women?

The exercise mode chosen by pregnant women sometimes varies from person to person. The following exercise methods are usually safe for pregnant women, but some may not be suitable for pregnant women in the last few months of pregnancy. You can consult the medical staff before you start exercising.

Walking: For pregnant women, walking is the best exercise to enhance cardiovascular function. Walking can keep people healthy without spraining their knees and ankles. Walking does not require any equipment, and it is relatively safe throughout pregnancy.

Swimming: Medical staff and fitness experts agree that swimming is a better and safer way to exercise during pregnancy. Swimming can exercise large muscle groups (arm and leg muscles), and it is also good for the cardiovascular system, which can make more and more pregnant women feel less heavy in the water.

Low-intensity aerobics: The advantage of taking aerobics classes is that you can ensure regular exercise at a fixed time. If you attend a course specially designed for pregnant women, you can fully enjoy the wonderful time of exchanging feelings with other pregnant women, which is also safer.

Dancing: Dancing can promote the blood circulation of the body. You can dance to your favorite music in the comfortable living room at home, or you can take a dance class, but avoid jumping or spinning.

Yoga: Yoga can keep muscles tense, make the body more flexible, and put little pressure on joints. However, when practicing yoga, it may be necessary to arrange walking or swimming several times a week to strengthen heart exercise.

Stretching: Stretching can keep the body flexible and relaxed and prevent muscle strain. You can also combine stretching exercise with exercise to enhance cardiovascular function, so that the body can get comprehensive exercise.

Weight training: If weight training is part of regular exercise, it is not necessary to stop after pregnancy, but most pregnant women should reduce the negative weight of training (increasing the number of repetitions can ensure enough exercise). As long as necessary protective measures and reasonable skills (slow and controlled movements) are taken, weight-bearing training is a good way to strengthen and exercise muscles. However, it is best to obtain the consent of health care doctors and carry out this training method under the guidance of professional coaches.

How do pregnant women exercise

Pregnant women need to pay special attention to some matters, such as doing warm-up exercises, wearing special clothes and reasonable intensity, in order to comprehensively consider their own situation and the protection of the fetus.

1, be sure to warm up.

Pregnant women will relax their muscles and joints because of hormonal changes. If they don't do warm-up exercises well, it is easy to cause muscle and joint strain during exercise.

Therefore, you must do warm-up exercises before exercise to avoid cramps.

2. Wear sports clothes

Sportswear often has the function of absorbing sweat and dissipating heat, which can avoid the discomfort caused by non-sweat-absorbing materials to the skin, and elastic sportswear is also beneficial to the activity and stretching of the body.

3. Exercise intensity should be appropriate.

During exercise, the heart rate should be within 140 times per minute. If it exceeds this range, the blood flow of pregnant women is high and the blood vessels may not be able to load.

4, each time should not exceed 15 minutes.

Ordinary people need to exercise for more than 30 minutes to burn fat, but pregnant women need a short rest after exercise 15 minutes. Even if their physical strength can bear it, they must start exercising after a short rest. This is because pregnant women must avoid overwork and rapid heartbeat, and the purpose of exercise during pregnancy is not to burn fat, but to exercise the muscle strength of the whole body, so pregnant women should stop for a short rest every exercise 15-20 minutes.

5. Try to replenish water before, during and after exercise.

Replenishing water can not only avoid dehydration, but also control the rate of body temperature rise. Once the pregnant woman's body temperature rises rapidly, the fetal heartbeat will also accelerate. Every time the temperature of pregnant women rises by half a degree, the heartbeat of the fetus will increase by 10-20, which increases the instability of the fetal condition. Therefore, pregnant women must remember to replenish water before, during and after exercise.

6. Avoid jumping and shocking movements.

Vibration or jumping easily makes pregnant women's center of gravity unstable. If you slip or collide with an object, it is easy for the fetus to be hit, causing contractions or water breakthrough, or even premature birth.

7. Avoid exercise when the weather is hot and muggy.

Doing exercise in excessively hot weather may make pregnant women suffer from heatstroke, and the most suitable temperature for exercise is about 26℃-27℃.

8. After 4 months of pregnancy, it is forbidden to do prone exercise.

After 4 months, the abdomen bulged obviously. In order to avoid oppressing the fetus, prone exercise should be prohibited.

9. Don't drink cola and juice during pregnancy.

Pregnant women should not be too tired when exercising. Pregnant women should never be overtired or exercise until their bodies are overheated, which means pregnant women should not do sweaty exercise. For pregnant women, the limit of exercise is not tired, relaxed and comfortable. In addition, pregnant women should drink more water during exercise, but don't just drink boiled water. Better add some juice. Coke and sports drinks are not suitable for pregnant women.

What are the benefits of pregnant women's exercise?

Medical research has found that pregnant women's exercise during pregnancy has many benefits for both fetus and adults.

For the fetus, exercise provides enough oxygen and nutrition for the pregnant woman's brain, prompting the brain to release beneficial substances such as enkephalin, which can enter the fetus through the placenta, accelerate metabolism, and thus promote growth and development; Exercise can shake amniotic fluid and stimulate the whole body skin of the fetus, just like giving the fetus a massage, which is very beneficial to the fetus. Brain development will make you smarter after birth.

For pregnant women, exercise can promote blood circulation and metabolism, enhance cardiopulmonary function, help sleep, relieve low back and leg pain, and prevent or alleviate edema of lower limbs. In addition, exercise can also increase physical strength and make muscles elastic, which is very meaningful for a smooth delivery. For pregnant women with diabetes, exercise is helpful to treat the disease.

Half of pregnant women recruited by the University of Auckland and northern arizona university are required to ride a bicycle exercise machine for 40 minutes five times a week. They insisted on this exercise from the beginning of pregnancy until the 36th week. On average, the children born to women in the exercise group are almost the same in size and physique as those born to women in the non-exercise control group, but their weight is slightly lighter, with an average of less than143g.

Studies have shown that exercise during pregnancy can reduce the risk of obesity in children, and moderate aerobic exercise of mothers can prevent fetal overnutrition, thus avoiding fetal overweight at birth and obesity when they grow up.

When is the best exercise period for pregnant women?

Some experts believe that the most suitable time for pregnant women to exercise is four to seven months after pregnancy. At this time, exercise helps pregnant women to give birth naturally. It can also improve the blood circulation in the mother's body, increase the nutrition of muscle tissue, and make the muscles reserve more strength. Therefore, it is recommended that expectant mothers exercise more abdominal muscles. Strong abdominal muscles can prevent fetal dislocation and dystocia caused by abdominal wall relaxation.

Strong abdominal muscles, back muscles and pelvic muscles also contribute to natural childbirth. Exercise can also prevent maternal calcium deficiency. Because the baby absorbs a lot of calcium from his mother during his growth, he should pay attention to calcium supplementation during pregnancy, otherwise his mother is prone to symptoms such as loose teeth and osteomalacia. This is because adults have passed the growth period, so once they are short of calcium, they cannot make up for it. In addition to deliberately supplementing calcium, exercise can avoid the above situation.

It can also relieve fatigue during pregnancy. Let women adapt to pregnancy reaction quickly. It can also stimulate appetite and increase nutrition. Moderate exercise during pregnancy can stimulate appetite, provide rich nutrition for the baby in the belly, and accumulate enough physical strength for the smooth delivery. And moderate exercise also helps to recover quickly after delivery.

What exercise is helpful for childbirth?

go for a walk

This is a very suitable exercise for expectant mothers. Even if you are an inactive person before pregnancy, you should always take a walk after pregnancy. Walking can help digestion, promote blood circulation and increase endurance. You know, endurance is very helpful for childbirth. In the third trimester, walking can also help the fetus descend into the basin, relax the pelvic ligament and prepare for delivery.

skill

1, pay attention to the speed when walking, preferably at 4 km/h, once a day for 30 ~ 40 minutes, and the pace and time should be gradual.

2. Choose a good environment for walking, such as in the garden or Woods. Try not to go out on windy and rainy days.

It's best to be accompanied by family when walking.

swim

This is a very good exercise, especially suitable for women who like swimming. In foreign countries, swimming is a common exercise for pregnant women, which can last until the third trimester. Swimming during pregnancy can enhance the heart and lung function, with great buoyancy in water, reduce joint load, eliminate edema and relieve varicose veins, and it is not easy to sprain muscles and joints. Swimming can exercise and coordinate most muscles of the whole body and enhance endurance.

skill

1, swimming should choose places with good sanitary conditions and few people. Warm up before entering the water, and wear goggles when entering the water to prevent others from kicking the baby's stomach. Swimming places should be equipped with full-time medical staff.

2. The best swimming time is 5 ~ 7 months pregnant.

3. Swimming should be stopped in the third trimester to avoid premature rupture and infection of amniotic fluid. It is worth noting that this movement should be stopped after the rupture of the fetal membrane.

4, swimming is best carried out in warm water, water is too cold and easy to cause muscle spasm.

5. It is better to swim without fatigue.

Pregnant women gymnastics

This is an aerobic exercise specially designed for expectant mothers, which is beneficial to expectant mothers' delivery and postpartum recovery. Although fitness gymnastics is easy and simple, it can prevent low back pain caused by weight gain and change of center of gravity. Relax the muscles of the waist and pelvis to prepare for the smooth passage of the fetus through the birth canal during delivery; Can enhance self-confidence, can calmly cope with labor pains.

skill

1, it is best to keep doing it every day, and the movements should be gentle.

Don't be too tired or forced to do exercise every time. It is advisable to stop sweating slightly without feeling tired.

3. In the first three months of pregnancy, don't do jumping exercises. You can do a few beats less each exercise to avoid abortion caused by excessive exercise; After 4 months of pregnancy, you can do a full set of exercises, but it is best not to do bending and jumping; In the third trimester, we should not only reduce bending and jumping, but also properly control the rhythm of exercise, and increase some gentle activities, such as ankles, wrists and necks.

What exercise do pregnant women do to lose weight? 3 pregnant women should be cautious when exercising.

1, the expectant mother's heart rate should not be too fast when exercising, and try not to exceed a relatively large heart rate. Greater heart rate =(220 minus age) ×60%. If expectant mothers feel dizzy, nauseous or tired during exercise, they should stop exercising immediately; In case of abdominal pain or vaginal bleeding, you should go to the hospital for examination in time.

2, the dress should be loose and comfortable, and the shoes should be light and fit; Replenish water in time during exercise and collapse; Keep warm to avoid catching a cold; It is best to exercise in a place with fresh air and trees, which is good for the physical and mental health of the mother and fetus.

3. Expectant mothers with diabetes can appropriately increase exercise to control blood sugar; Pregnant women with hypertension should limit the amount of exercise; Expectant mothers with a history of habitual abortion should stay in bed in the first trimester; Expectant mothers with multiple pregnancies had better choose moderate exercise such as walking. But everyone's situation is different, so it's best to consult an obstetrician first and then arrange appropriate exercise.

Five principles of pregnant women's exercise:

1, the exercise should start slowly and moderately, and then end slowly and calmly after the comparison; You can talk while doing exercise to avoid excessive exercise; ; Stop and have a rest from time to time.

2. Avoid excessive pulling, jumping and excessive impact. During pregnancy, joint tissue is slack, and these exercises can easily lead to joint injury.

Don't exercise in very hot and humid environment.

4. Drink plenty of water before, during and after exercise.

If you feel uncomfortable during exercise, if you are short of breath and tired, you should take a rest and continue exercising after you feel better.