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While morning sickness, weight gain and fatigue may make you feel like skipping your exercise session, a light to a moderate exercise program can strengthen your body, de-stress your mind, and help you feel better. . As pregnancy progresses, the heart is less able to adapt to the increased demands of high-intensity exercise, along with the release of relaxant hormones, the joints loosen up; There is an increased risk of injury during exercise. Here's a look at the dos and don'ts to make exercise safe during this period. Remember those exercise goals during pregnancy should be discussed with a physician.
Exercises can be performed three to five times a week for periods of 30 to 40 minutes, at low to moderate intensity. Depending on your age, fitness level, and medical history, your exercise intensity may range between 45 and 70 percent of your target heart rate.
Do Low Impact Exercise
Do not start a vigorous exercise program during pregnancy. Stop exercising when you are tired and do not exercise until exhaustion. Low-impact exercise such as swimming or cycling or walking is safe; High-impact exercises like jumping and jumping should be avoided.
Too much, too fast, and too early are the main causes of injury. Your aim should be to exercise without over-training or over-stressing.
Avoid Doing Exercises While Lying On Your Back
Avoid doing the exercise while lying on your back. Such a condition is associated with a decrease in cardiac output in pregnant women.
Avoid Abdominal Exercises
Abdominal exercises should be avoided during this time. Any form of exercise with the potential for mild abdominal trauma should be avoided.
Be Careful While Stretching
Avoid overstretching - women are more flexible during this time.
Weight training is safe with light weights; Avoid lifting heavy weights during this time.
The warm-up prepares the body to follow the activity. Muscles perform better and are less prone to injury when they warm up. A warm-up may simply mean walking or marching for 10 minutes to raise your core body temperature.
Keep Calm Down
The cool-down gradually lowers the body temperature. It prevents dizziness and excessive fatigue after a workout. Stopping suddenly without cooling down can cause a rapid drop in blood pressure and dizziness. The last 10 minutes of a workout should be cool-down time. This allows blood to flow back from the working muscles to the heart and allows the body to return to its resting state.
Focus On Form And Technique
Correct form and technique protect joints and protect the body from exercise trauma; Whereas wrong technique or jerky movements can lead to injury. It is essential to pay attention to posture and keep your body properly aligned while doing the exercise.
Incorporate Deep Breathing Exercises
Incorporate deep breathing exercises to reduce stress and relax the mind.
The loss of water due to sweating and perspiration needs to be overcome. Drink plenty of water before, after, and during exercise to prevent dehydration.
Relaxation plays an important role in creating an effective training session. It helps the muscles recover from the stress of exercise and helps the body get rid of fatigue and muscle fatigue. Particularly during weight training, muscles need at least 48 hours of rest between workout sessions for them to recover and become healthy.