How to control exercise intensity when pregnant women practice yoga

　　Pregnant women have poor immunity, so they should also do appropriate fitness exercises. Many pregnant women like to choose yoga fitness methods, but pregnant women’s fitness is not as easy as that of ordinary people, so they must always grasp it. exercise Intensity ensures safety, so how should pregnant women control the intensity of exercise when practicing yoga? Let’s find out together.

　　Exercise intensity

　　Moderate intensity of exercise is key throughout pregnancy—too little intensity will not be effective, and too much intensity will be overly tiring and even dangerous. Exercise intensity must be carefully planned, so don't be too hard on yourself. Because of pregnant women heart rate It's already 15-20 beats per minute faster than normal, so I can't overwork myself anymore. Measuring heart rate is an effective method to determine whether exercise intensity is too high or too low. The relationship between heart rate and age is as shown in the table below. It can be measured with a heart rate meter, or by measuring the pulse. Place the index finger and middle finger of one hand on the inside of the wrist of the other hand, that is, under the thumb, and feel for the pulse. If it cannot be felt, you can feel for a stronger pulse on the neck. Place the index finger and middle finger on the side of the neck, about three fingers below the jaw. Measure your heartbeat for ten seconds and multiply by six to get your own heart rate.

　　Another simple method is the "speech test". If you can speak continuously during exercise without stopping to gasp, it means that the heart rate is within the normal range and the exercise intensity is appropriate. If you are breathless and have difficulty speaking, you should reduce the amount of activity until you feel comfortable. The heart rate at this time may be below the normal range, but that is the heart rate during normal exercise intensity.

　　exercise time

　　Each exercise time should be short at the beginning, as too long will cause body soreness and fatigue. In the first few weeks, 15 minutes of activity at a time, with the heart rate within the normal range, is a good start for proper exercise. At this heart rate level, you will feel comfortable, and then increase it by 2 minutes each time until the amount of activity reaches 30 minutes each time. With experience and regular exercise, your heart rate will remain within the normal range within 30 minutes of continuous activity.

　　However, even if you have started exercising before pregnancy, do not increase your activity before the 14th week of pregnancy. However, the amount of activity should be increased during the 4-6 months of pregnancy, when pregnant women are full of energy. You will feel tired between the 7th and 9th month, and you should reduce your activity at this time.

　　number of workouts

　　The latest research shows that in addition to suffering from disease In addition, most pregnant women should exercise for at least 30 minutes a day. If you haven't exercised often before, why not run a few kilometers or play tennis every day on a whim? Gradually increase the amount of activity during exercise. If you have started exercising regularly before pregnancy, you should continue as long as you don't feel any discomfort, but you should adjust the amount of activity. Making a good plan is a good start for exercise. You should exercise 3 times a week. If it is less than 3 times, you will not be able to improve your heart and lungs. healthy . Then gradually increase the number of activities. If the body feels too tired, reduce the amount of activity appropriately. Do you know how to control the intensity of exercise for pregnant women?