Recommendations on physical exercise during pregnancy

Current recommendations on physical exercise during pregnancy have fewer restrictions than before, and are as follows: If a healthy, well-nourished woman engaged in moderate exercise, no special danger for her is not. Pregnant women should engage in moderate: 20-30 minutes three times a week, and heart rate should be 50-60% of maximum. Maximum heart rate indicates the maximum level of oxygen. Maximum heart rate reflects the highest number of heart beats per minute during very intense exercise. Short-term training at 70% of maximum heart rate are considered acceptable. You can calculate your maximum heart rate based on your age: 100% of your maximum heart rate is calculated as follows - 220 minus your age. (This formula can be a bit inaccurate for pregnant women with heart rate higher than that of nonpregnant women.) To calculate 50% of maximum heart rate, for example, a woman of 31, you must subtract 30 from 220 and multiply the result by 0,5: 220 - 30 = 190, 190 x 0.5 = 95 beats per minute. Exercise, after which heart rate is 95 beats per minute is equal to approximately 50% of maximum heart rate. To find out whether you are doing at this level, you need to measure your heart rate and set the number of beats per minute your heart. Pulse is usually considered a period of ten seconds, then multiply that number by 6 to determine the number of beats per minute. About what exercises and what level of physical activity are safe and as classes related to problems arising during pregnancy should talk with your doctor. Recommendations for physical exercise during pregnancy What can be practiced moderately and regularly, unless your doctor is not against the occupation. Engage in exercises that do not require much effort and balance. Drink plenty of fluids when exercising, and eat accordingly. Eat a healthy diet and gaining weight in accordance with the recommendations. Engage in a mode of 50-60% of maximum heart rate. What can not, exercise and physical work to exhaustion. As soon as you feel tired, just stop training. Starting from the 4 th month of pregnancy, do not do lying on your back. Do not engage in hot weather with high humidity. Not doing anything that may lead to abdominal trauma or cancer, and that can lead to loss of balance. Do not sit on a starvation diet and exercise, when you're hungry.