Treening ja rasedus

Olen näinud väga erineviad lähenemisi, mõni jõusaaliga sina peal olev naine ei ole tahtnud üldse jõusaali minna raseduse ajal. Teised käivad peaaegu lõpuni välja, lihtsalt harjutused muutuvad lihtsamaks, st masinate peal tihti ja kerge raskusega, et pulss liiga ülesse ei tõuseks. Jalgpall kui kontaktala on suhteliselt ohtlik, aga üksi palli toksida võid ikka. ” srcset=”/uploads/emoticons/smile@2x.png 2x” width=”20″ height=”20″> Kindlasti konsulteeri ka oma arstiga, sest iga rasedus on erinev.

Näide jõusaalist:

For women with healthy pregnancies, lifting weights for muscle tone and strength can have many benefits during pregnancy, delivery, and postpartum (O’Connor, et al., 2011). You can use free weights, resistance machines (like those found at health clubs), or a combination of the two. If you already have a routine, try working out with lighter weights and increasing your repetitions. More repetitions with lighter weights can help prevent injuries from straining to lift weights that are too heavy.

If you use weights during pregnancy, avoid straining with your airway closed (as if you were straining to have a bowel movement). This straining is called the Valsalva maneuver and is often done unconsciously when lifting weights. Straining in this way can be risky during pregnancy because it increases pressure in your abdomen and pelvis. Focus on keeping your breathing smooth and consistent when lifting. Inhale and exhale without holding your breath.

Use controlled movements when lifting and avoid jerky movements that can cause joint injury. Do not lift heavier weights than you can manage easily for at least five repetitions. Pregnancy is not the time to push your limits. Be sure to rest for at least 60 seconds between sets of repetition.