[女性]孕婦是否宜鍛煉？

译言




Exercise dos and don'ts for pregnant women
孕婦是否宜鍛煉？
Matt Roberts
Should gym-going stop for women who are pregnant? The quick answer is no, but there are serious questions to consider about the optimum type, frequency and intensity of exercise to keep mum fit and baby healthy. Women who exercise in pregnancy often feel more physically prepared for the birth and tend to recover more quickly after it. Here are some simple safety rules:
女人懷孕了，是否應停止去體育館？答案很快就能做出，不應該，但是需要考慮一些嚴重的問題，即關於鍛煉的最適宜種類、頻率和強度，以保持母子健康。在懷孕期鍛煉的婦女經常認為會在身體上為生產做好更多的准備，在産後往往恢復更快。下麵是幾條安全規則：
Don't overheat Getting too hot may cause swelling, raised blood pressure and dehydration. This doesn't mean that you can't sweat: you should during exercise. It simply means that you should avoid exercising in hot conditions, avoid wearing too much clothing and control your intensity levels.
不要過熱 過熱可以導致身體膨脹、血壓升高和脫水。這並不意味著你不可以出汗：你在鍛煉中是應該出汗的。這隻是意味著你應該避免在熱的環境中鍛煉，避免穿太多的衣服，並且控制你的鍛煉強度。
Keep your heart rate controlled Imagine a scale of 1-10, with 10 being totally exhausted: you should not be rising beyond 7, at which point you will be breathing harder, getting warm, starting to sweat, but can talk comfortably. If you have a heart-rate monitor, you should keep your rate below 145 bpm. Swimming is good for limiting your intensity level, as the effect of water pressure on the body lowers the heart rate, while the water temperature has a cooling effect.
控制你的心律 設想一個1-10的數值範圍，10是令人完全筋疲力盡的：你不應該高於7，在7這一點上，你將會呼吸更粗、變熱、開始出汗，但是能夠舒適地講話。如果你有心率監視器，你應該保持心率低於每分鐘145次。游泳對限制你的鍛煉強度有益，游泳時水作用在身體上的壓力使心率降低。同時水溫有冷卻作用。
Limit high-impact exercises My general advice is to not jog, particularly in the second and third trimesters. But for some avowed joggers, a break from their favourite exercise is distressing, so this should be borne in mind when making your decision. Tennis can be adapted, while more intensive activities such as squash are probably too vigorous.
限制衝擊性強的鍛煉 我的一般性建議是不要顛簸，特別是在第二和第三個三個月。但是對有些自認為是慢跑者來說，讓其與最喜愛的運動分開是痛苦的，因此在讓他們做決定時，在心裡應該接受慢跑。打網球是適合的，然而更強烈的活動如壘球也許太劇烈了。
Short stretches only Stretching stiff muscles in your back, shoulders and legs is important, but do not hold a stretch for too long. Pregnant bodies produce a hormone, relaxin, which softens tissues around the pelvis to prepare it for birth. The hormone's wider effect means that prolonged stretching can induce hypermobility around joints, which can be painful and damaging. Limit your stretch time to only six or seven seconds per stretch hold.
只做短的伸展 伸展你的後背、肩部和腿部僵硬的肌肉是重要的，但是不要進行太長的伸展。懷孕的身體產生荷爾蒙、鬆弛素，鬆弛素使骨盆周圍的組織變軟，使骨盆為生產做好准備。荷爾蒙更廣的影響是，延長伸展可以導致關節周圍運動過度，可引起關節疼痛和受損。限制你的每次伸展時間只有六到七秒鐘。
Keep your blood pressure low Avoid exercises with large weights, particularly for the lower body. You are perfectly OK doing exercises such as squats and lunges without weights. These should be part of your routine. Try to exercise three or four days a week for 30-45 minutes each time during your first and second trimesters. During the third trimester, change your routine to shorter ones of 20-25 minutes long, four or five days per week. This will reduce your chances of becoming overtired.
保持你的血壓處於低水平 避免大重量負荷的鍛煉，特別是對於身體較矮著。進行諸如不負重的蹲下跳起的鍛煉是極好的。這應該成為你的日常鍛煉的一部份。在你懷孕的第一和第二個三個月里，嘗試每週鍛煉三或四次，每次鍛煉30-45分鐘。在第三個三個月，使你的日常鍛煉縮短到20-25分鐘，每週四或五天。這會減少你變得過度疲勞的機會。