Pregnant women Yoga to moderate

Pregnant women Yoga to achieve moderate exercise, you must determine the proper exercise of quantitative criteria.

So how do you determine the proper exercise of standard? we have a simple detection method: follow the FITT principle that the number of times, exercise intensity, duration and type.

Number of exercise

The latest studies show that in addition to suffering from diseases, most pregnant women should exercise every day for at least 30 minutes.

If you have not always exercise, do you want to run on a day of heeding the few kilometers or play tennis, exercise time to gradually increase the amount of activity. If you are pregnant before beginning a regular exercise, as long as there is no discomfort will persist, but to adjust the volume of activities. Formulate good plan is to exercise greater good start every week should exercise 3 times, if less than three times will not be able to improve heart and lung health. And then gradually increase the number of activities, if the body was too tired to be appropriate to reduce the amount of activity.

Exercise intensity

During the entire pregnancy, moderate exercise intensity is critical — strength is too small to exercise the function of the intensity is too large to be too much or even dangerous.

Exercise intensity must be carefully planned, so don't be too demanding with himself. Since the pregnant woman's heart rate has been higher than normal person per minute fast 15-20 times, no longer tired. Measuring heart rate and exercise intensity is too large or less effective method, heart rate and age of the correspondence between the following table, you can measure the heart rate meter or by measuring the pulse of the method, the hand index finger and middle finger on the other hand to the inside of the wrist, thumb, the touch-to-pulse, if you play not touched to the neck, can touch the strong pulse, upcoming forefinger and middle finger is placed on the side of the neck, submandibular about three fingers. Measuring ten seconds is the number of heartbeats, multiplied by six, derive your own heart rate.

Another simple method is to "talk test" when you can exercise, without the need of continuous speech stopped breathing, heart rate in the normal range, exercise intensity, if asthma, speaking difficulties, decrease the activity until you feel comfortable.

This time the heart rate may be in the normal range, but that is normal exercise when heart rate intensity.

Exercise time

At the start of the campaign time is short, too long can cause muscle pain and fatigue.

In the beginning a few weeks, each activity for 15 minutes, the heart rate in the normal range, it is appropriate to exercise team good start. At this heart rate level, will handle it well, and then increase the 2 minutes until you reach each activity for 30 minutes. Experienced and regular exercise, a continuous activity of 30 minutes rate remained within the normal range.

But even before the pregnancy has already begun to exercise, in the 14th week of pregnancy before not to increase the amount of activity.

But in the pregnancy of 4-6 months to increase activity, when the pregnant woman's energetic. 7-9 months when they feel tired, you should reduce the amount of activity.

If you feel tired, we must reduce the number of activities, the purpose of the exercise is to make the muscles strong.

Don't forget to start activities must be ready to warm up and relax in comfort.

Action type

Pregnant women Yoga has become a popular world of prenatal Yoga exercises, but some actions more difficult, pregnant women should not do.

So you want to listen to the coach's recommendation or select suitable for pregnant women, to strengthen the abdominal and back muscles and the pelvic floor and breathe-focused actions, such as breathing, Yoga for relaxation, meditation, squat-style, heroes, push-bike-, leg-Rotary, butterflies, anal combination method. These intensive Yoga meditation, enhanced lumbar abdominal strength and breath of practice that can make breathing deep relaxing and pregnant women, keep the spirit of stability, strengthening the abdominal and back, and had very good attendance at birth. Finally it should be emphasised that to comply with the correct practice steps: breathing practice, warm-up, Asana (sitting, standing posture, squat-style, and other actions for pregnant women), relax. Training to be fully prepared for the warm-up, gentle stretching and breathing, the body back to their normal state. Diana Yoga to moderate exercise of standard quantized to exercise plan, for the different stages of pregnancy and labor, student exercises, personal fitness of different prepared at different times, different exercise, different movement arrangements exercise plan. The effect of the exercise participants, met the desired objective, you sure can get pregnant women confident, physical and mental harmony, good health and have a great attitude to life.