Sports maintain the health of our bodies, that's a fact. No wonder, also recommended that pregnant women exercise to maintain stamina, as long as healthy pregnancy and no distractions.
" Of course, pregnant women who exercise, were not required until 100 percent capacity. Simply 50-70 percent of it ", says Dr. Michael.
Continued, the ability to count heart rate was interpreted. The formula: 220 - Age (in years), will produce (ability) 100 per cent earlier.
For example, 25-year-old pregnant woman. 220-25 = 195 x mean heart rate / minute, it will be counted for 50-70 per cent during exercise, the heart rate ranged from 97 to 136 x per minute.
Calculating the heart rate is important. "Because excessive heart rate, blood flow to the fetus bring faster. Can cause fetal distress, " he remembers.
Be careful also for pregnant women who exercise, try not too excited. The reason, explained dr. Michael, when you exercise too 'hard' demand of blood flow to the muscles that work rather than the flow of blood into the abdominal cavity (womb), so that blood flow changes in priorities. This is feared to harm the fetus.
Exercise that is recommended for pregnant women are swimming.
Swimming is safe, even some of the literature mentions that the pool is the best exercise for pregnant women. Like other aerobic sports, swimming also improves the body's ability to absorb and process oxygen. "This type of movements over and over and done in a long time," explained Dr. Michael.
Here are some benefits from the pool:
1. Typically, pregnant women have problems with weight (BW) and knees. Therefore, pregnant women and fetal body weight to support himself. But, swimming is a non-weight bearing activities, ie activities that the force of gravity low ground. In the swimming, the body feels lighter and do not feel there is the burden of 'sustained' water that has a lift. Of course, this makes the pregnant woman is not experiencing excessive conflict.
2. In addition, the heart and lungs of pregnant women are also trained. This is important because in the process of giving birth later in life, he needs a breathing exercise.
3. Coaching skills and flexibility of the arm, thigh and pelvis. Just for instance, swimming breaststroke. This is useful in childbirth when the 'straddle' in a long time.
4. Pregnant women 'forced' to float on the water. Thus, without realizing the waist and back muscles, particularly for the frequent back pain and back due to carrying 'load'.
Things that should really pay attention!
a. Factor Security. Be careful when swimming in the pool a less manicured. When the floor was slippery, could slip can endanger pregnancy.
b. When she walked into the pool, pregnant women should not immediately jump from the edge of the pool. Descend slowly down the stairs of the pool. When you jump straight into the water, it is feared the water pressure pushing the amniotic membrane which impact on the leakage of amniotic fluid, amniotic fluid even before his time.
This could lead to the birth or entry of infection into the uterus. Although the water treatment ponds have been done, it still happens the potential risk of infection in pregnancy.
c. Water Temperature Factor. The water temperature is too cold, causing the body to react relative, such as the skin becomes wrinkled which could cause disruption of blood flow balance system of mother and fetus.
In addition, water temperatures were generally lower (colder) than body temperature. Thus, excessive hunger arises. Well, if it controls hunger is less, resulting in increased weight gain during pregnancy.
Pool Rules Based Trimester Pregnancy
Pregnant women may only swim, but watch the age of the womb!
Phase I
Phase II
Phase III
Fetal Conditions
Risk of abortion occurred. Given that the fetus has not been too good perekatannya. In this trimester, the fetus began to penetrate the uterine wall. Therefore, please check back, if the fetus is healthy? After that, do the pools are programmed. Stronger fetus. Although the stomach and breasts enlarged, but pregnant women are still able to swim practice. Even so, remain cautious of the risk of bleeding or partially separated placenta.
Physical Changes Much Changed. Thus, exercise intensity was reduced to 45-65% from 50-70% the ability of pregnant women. During the exercise, try the nearest person, accompanied by the husband, for example, to prevent risks, such as cramps, slipping, and so forth.
Frequency
3 x week
3-5 x per week
5-6 x per week
Length
15-30 minutes
30-45 minutes
30-60 minutes
Intensity (heart rate)
50-70%
50-70%
45-65%
Dr. Michael Pool Safety Tips :
a. Make a pool in the morning, before 10:00 pm. While the afternoon, over at 17:00 pm.
b. Style pool that is recommended breaststroke. Therefore, this force moves slowly and is good for preparation for childbirth. However, avoid swimming butterfly style.
c. If it can not swim, just do the 'walk' in a pool of water was chest-high.
d. Before bathing, pregnant women should eat, as long as not too full. And after swimming, it is suggested mengasup fruit or juice.
e. Use a comfortable swimsuit.
f. Because the ozone layer is thinning, preferably, protect your skin with SPF sunblock to
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