Fitness for pregnant women: aerobics

Pregnancy - a special time in a woman's life. Perhaps the most responsible, and perhaps most significant. This is the time of manifestation of its vitality and health. The most responsible are prepared in advance: choose peace of mind, abandon bad habits, check the state of health podlechivat identified hrnicheskie diseases and, of course, add physical activity that best prepare the body for the process of pregnancy, childbirth and breastfeeding the child.

Dosage aerobic exercise   increase resistance to stress of the body, improve blood circulation, respiration, oxygen saturation, which is favorable for conception. These loads are walking distance (including a treadmill), swimming, biking, skiing, skating. In the hall of cardio you will be comfortable to track the intensity of your aerobic exercise in order to monitor its effectiveness. There are so-called "aerobic heart rate zone," ie, heart rate during exercise at which your body trains endurance, ie the body's ability to carry out long load of medium intensity. This load improves the functioning of the cardio-respiratory system, normalizes blood pressure towards its reduction as a long-term effect.

Aerobic activity is an incentive for the production of endorphins - the hormones of happiness which we all badly needed always, and you and your unborn baby before they emerge - just necessary! If you are prescribed by your doctor otherwise engaged aerobic exercise   2-3 times a week for 40-60 minutes at the pulse, calculated by the following formula:

Lower limit heart rate = (220 minus your age) x 0, 65

The upper limit heart rate = (220 minus your age) x 0, 75

Excessively intense exercise, on the contrary, can lead to failure of the menstrual cycle, the lack of ovulation.

The preparation of the abdominal muscles should be given special attention. This is not about dice on the press, but mainly the deep abdominal muscles and the perineum. Pilates gymnastics is ideal for such activities. Trendy recently gymnastics Bodyflex great impact on the ability of muscles to absorb oxygen, so, too, is perfect in this period.

When establishing the diet, you may eliminate the harmful by-products, preservatives, alcohol, cigarettes, strong tea and coffee. At the same time, note that some sports supplements that enhance the absorption of oxygen, you will not hurt. These are drugs: such as: L-carnitine, hypoxia complex vitamins (antioxidant complex reinforced components fiolievoy acid, iron and vit. B group).

Men are planning to conceive a child, is not recommended to visit the saunas. High temperatures have a negative impact on spermatogenesis (sperm production, maturation of sperm).

Your immune system is more important than ever, not only during pregnancy but also before its onset. "Input" in pregnancy need to have a healthy and prepared.

To be continued

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