产前场后运动指南（原创）

jacky

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-941.png

Pregnant and postpartum women （产前及产后的女性）

Cardio Exercise 有氧运动

TALK WITH YOUR OBSTETRICIAN about recommended activity levels throughout your pregnancy and whether adjustments are needed to your exercise plan.

先向您的妇产科医生咨询是否应该调整您的孕期运动计划

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-15269.png5 Days Per Week 每周五天

Healthy women should participate in at least 30 minutes of moderate-intensity cardio activity.

健康的女性应该参加最少30分钟中等强度有氧运动。

Women who regularly engage in vigorous-intensity cardio activity can continue this activity provided their health during pregnancy remains unchanged.

如果之前有规律的参加大强度运动女性可以继续进行大强度运动。

Activity Examples 活动的举例

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-5666.pngModerate-intensity: Swimming or brisk walking.

中等强度：游泳或快走。

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-12655.pngVigorous-intensity: Stationary bicycling.

大强度运动：固定单车。

Pregnant women should avoid activities that involve lying on the back or that pose a risk of falling or abdominal injury.

在孕期应该避免涉及仰卧的活动、有摔倒风险的活动和导致腹部受伤的活动。

Strength Exercise 力量训练

CONSULT WITH YOUR DOCTOR to determine appropriate regimen

向您的医生咨询确定合适的方案

Correct form when strength training is very important. 正确的训练技术是非常重要的。

Activity Examples 活动举例

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-2411.pngMuscle-strengthening: Light yoga or lifting weights.

肌肉强化练习：轻强度的瑜伽或举重物。

Remember to stretch every time you exercise, or at least 3 times per week.

记得在每次运动的时候进行拉伸，或每周最少拉伸三次。

Adolescents and adults with disabilities should work with their health care provider to identify the types and amounts of physical activity appropriate for them. Whenever possible, adolescents and adults with disabilities should meet the physical activity guidelines for their age group or participate in as much activity as their condition allows.

残疾青少年及成年人应由他们的健康保健医师来为选择适合他们的体力活动的种类及活动量。如果可以，残疾青少年及成年人应该达到与他年龄相符的体力活动指南推荐的运动量或在他们身体允许的条件下尽可能的多运动。

On a scale of 0–10, with 0 equaling inactivity or rest and 10 equaling maximum effort: *moderate-intensity refers to activity that is usually performed at a 5 or 6 level of effort. **vigorous-intensity refers to activity that is usually performed at a 7 or 8 level of effort.

以0-10的级别来划分，0表示休息或不运动，10表示最大费力程度的运动。

中等强度运动通常是指5-6的费力程度。大强度通常是指7-8的费力程度。

该贴已经同步到 jacky的微博

沐沐小哀人

向楼主致敬












高血压中药  7cba.com/