ﺑﺎﺯﮔﺸﺖ ﺑﻪ ﺻﻔﺤﻪ ﻗﺒﻠﯽ
خرید پکیج
تعداد آیتم قابل مشاهده باقیمانده : 3 مورد
نسخه الکترونیک
medimedia.ir

Exercise recommendations and precautions for pregnant women*

Exercise recommendations and precautions for pregnant women*
Type of program Duration,
frequency		 Optimal intensity To be avoided
Low-impact aerobic exercise
Walking, aerobic dancing, stationary cycling, jogging (in previously active women), or swimming 20 to 30 minutes,
3 to 5 days/week		 Moderate as ideally controlled via heart rate (≤80% HRmax), rate of perceived exertion (ie, 13 to 14 on the Borg scaleΔ), or the more practical talk test High-intensity (>90% HRmax) strenuous exercise; long-distance running; exercises with risk of falls or impact of the body against the ground or hard surfaces (jumping or quick changes of direction), or physiological danger (eg, diving)
Strength exercise (toning)
Resistance bands, dumbbells, body weight exercises involving large muscles 15 to 20 minutes,
3 to 5 days/week		 Light to moderate loads (eg, 1 to 2 sets of 10 to 15 repetitions using 1- to 3-kg dumbbells) Isometric exercises, Valsalva maneuver, frequent heavy weight lifting, hot yoga or pilates, supine position exercises
Pelvic floor muscle training (Kegel) 10 to 15 minutes,
3 to 5 days/week		 Approximately 100 repetitions  
Combination of the low-impact aerobic and strength exercises (highly recommended)
Low-impact aerobic and strength exercises combined (eg, aerobic dancing followed by use of dumbbells) 45 to 65 minutes,
3 to 4 days/week		 Same as for low-impact aerobic and strength exercises Same as for low-impact aerobic and strength exercises
HRmax: age-predicted maximum heart rate (= 220 minus age).
* Duration of exercise over pregnancy indicates the end of the first trimester (approximately week 12) to end of pregnancy (week 38 to 39) for all programs.
¶ Each session must include an initial warm-up and a final cool down period (approximately 5 minutes each).
Δ The Borg scale quantifies ratings of perceived exertion from a minimum score of 6 (very, very light) to a maximum of 20 (very, very hard), with a score of 13 to 14 denoting moderate intensity (ie, somewhat hard).
Reproduced with permission from: Perales M, Artal R, Lucia A. Exercise during pregnancy. JAMA 2017; 317(11):1113-1114. Copyright © 2017 American Medical Association. All rights reserved.
Graphic 117896 Version 8.0

آیا می خواهید مدیلیب را به صفحه اصلی خود اضافه کنید؟