怀孕时期的锻炼

​Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness. 

Benefits of Exercising During Pregnancy
尽管不能像跑马拉松一样运动, 但很多女人仍然从怀孕期间的锻炼中获得益处. 但要提前和健康顾问或者医生协商制定合理的训练计划. 训练的内容很大程度取决于怀孕前的身体状况.
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:

    * feel better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
          o relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
          o reduce constipation by accelerating movement in your intestine
          o prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
          o help you sleep better by relieving the stress and anxiety that might make you restless at night

感觉更好. 运动帮助增加对控制和提高能量水平的感知. 不仅仅是通过释放内啡肽(体内产生的一种镇痛作用的荷尔蒙), 适当的运动可以让人感觉:
~减少背痛, 通过对后背, 臀部和大腿肌肉的锻炼和均衡矫正姿态.
    * look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
看起来更好. 运动加快血液循环, 使皮肤看起来更有光泽.
    * prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
为生产做好准备. 有力量的肌肉和健康的心脏可可以使生产变的容易. 对呼吸的控制可以处理疼痛. 若是生产时间较长, 忍耐力也是一种帮助.
    * regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
恢复到产前的身材会更容易. 怀孕坚持运动将让身体增加比较少的脂肪(假设怀孕前也坚持运动的). 但不要在怀孕的时候试图减脂. 对于怀孕女人来说, 运动的目标为保持体适能水平 .

While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes.
研究标明运动可减少并发症的危险, 比如子痫前期和妊娠糖尿病.  


What's a Safe Exercise Plan During Pregnancy?

安全的运动计划是什么?

It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them.
取决于什么时候开始以及怀孕是否舒适.若是在怀孕之前就规律运动, 可继续运动原有的运动计划, 稍作修改即可.

If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2 hours and 30 minutes) of moderate-intensity aerobic activity each week for healthy women who are not already highly active or doing vigorous-intensity activity. If you're healthy, the risks of moderate-intensity activity during pregnancy are very low, and do not increase risk of low birth weight, preterm delivery, or early pregnancy loss.
如果你怀孕前不是很健美, 也不要放弃. 慢慢的开始逐渐的把自己变成一个健美的人. 美国健康与公共事业部推荐没有在进行高强度运动的健康女性每周至少150分钟中等强度的有氧运动. 若你的身体健康, 怀孕期间适度锻炼的风险很小, 也不会增加产儿体重轻, 早产, 或者早期妊娠丢失的风险.
Before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising while you're pregnant. Discuss any concerns you may have.
在你继续已有的运动计划或者开始时新计划之前, 最好和医生讨论一下下面的一些顾虑:
You may need to limit your exercise if you have:
有下列情况的应当限制运动
    * pregnancy-induced high blood pressure
    * early contractions
    * vaginal bleeding
    * premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
妊娠高血压
早期子宫收缩
阴道出血
胎膜早破

Exercises to Try
可以尝试的运动

That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
取决于你的兴趣和医生的建议, 很多女性喜欢跳舞, 游泳, 水上有氧运动, 瑜伽, 普拉提, 自行车, 和走路. 游泳尤其收到青睐, 因为它让你感觉到浮力(有种体重减轻的感觉). 可以试试有氧运动, 力量训练, 柔韧性练习的组合, 要避免跳跃.

Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.

很多专家推荐走路, 但走路因速度,坡度和距离而不同. 如果你刚刚开始运动, 试试用轻快的步伐每次走一英里, 每周三次. 然后每周增加一些时间, 速度稍微加快一点, 最后要加上一些坡度. 不管你是个新手还是擅长运动, 开始的5分钟要慢慢的热身, 最后5分钟要缓和下来.

If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine.
若你在怀孕前是个跑步的人. 基本上在怀孕时还可以继续跑步, 但规律和计划要进行一些适当的调整.

Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.

不论你的医生让你参加什么活动, 最重要的是要感受你身体的信号. 许多女人在怀孕前期容易眩晕, 或者随着胎儿的增长, 重心会降低. 这种情况下, 人容易失去平衡, 尤其是最后的三个月



Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!
你的精力和能量也会每天都不同. 随着胎儿的增长, 压迫你的肺部, 你会明显的注意到, 你会在运动中更加刻意的多呼吸一些空气. 若是你的身体让你停止, 一定要停止.
Your body is signaling that it's had enough if you feel:
当你有下列感觉时,说明你的身体已经不能承受了.

    * fatigue
    * dizziness
    * heart palpitations (your heart pounding in your chest)
    * shortness of breath
    * pain in your back or pelvis
疲劳
头晕
心悸
呼吸短促
盆骨和后背疼痛

And if you can't talk while you're exercising, you're doing it too strenuously.
如果你在运动中不能讲话, 说明你的运动过于强烈了.

It also isn't good for your baby if you become overheated because temperatures greater than 102.6° Fahrenheit (39° Celsius) could cause problems with the developing fetus — especially in the first trimester — which can potentially lead to birth defects. So don't overdo exercise on hot days.
身体温度超过39度对胎儿的生长是不利的,尤其是前三个月, 甚至可能造成潜在的胎儿缺陷. 所以天热的时候不要过分运动.

When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler.
天气炎热的时候, 尽量避免在上午10点到下午3点之间做户外运动, 尽量避免在空调环境里做运动. 游泳可能会让你比较不容易注意到你的体温升高, 因为水温给你凉爽的错觉.

Exercises to Avoid
避免的运动

Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.
很多医生推荐怀孕的女性在头三个月内尽量避免运动, 因为这个时期要求她们能够平躺.

Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:
除非你的医生特别说明, 否则还应尽量避免包括下列现象的运动

    * bouncing
    * jarring (anything that would cause a lot of up and down movement)
    * leaping
    * a sudden change of direction
    * a risk of abdominal injury
跳跃
震动
跨越
忽然转向
对腹部有风险的运动

Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.
一些典型的需要避免的运动包括: 身体接触运动(例如篮球足球等), 滑雪, 潜水, 骑马等.

Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.
尽管一些医生说踏板有氧操在随着怀孕慢慢降低踏板的高度的情况下, 是可行的, 但仍需注意重心的改变会让人容易摔倒. 若是你选择做有氧运动, 尽量避免做到气喘吁吁或者身体疲劳.

And check with your doctor if you experience any of these warning signs during any type of exercise:
检查你在运动中是否有下列情况出现

    * vaginal bleeding
    * unusual pain
    * dizziness or lightheadedness
    * unusual shortness of breath
    * racing heartbeat or chest pain
    * fluid leaking from your vagina
    * uterine contractions
阴道出血
不正常的疼痛
眩晕, 头晕
不正常的呼吸急促
心跳过快或者胸疼
阴道漏液
子宫收缩

Kegel Exercises
凯格尔运动


Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder. Kegels help to strengthen the "pelvic floor muscles" (the muscles that aid in controlling urination).
尽管凯格尔运动的效果从外观上看不出来, 但一些女性用这种运动减少因为胎儿增长压迫膀胱造成的小便失禁. 凯格尔运动帮助加强骨盆底肌肉(帮助控制排尿的肌肉)

Kegels are easy, and you can do them any time you have a few seconds — sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them!
凯格尔运动很容易, 并且刻意随时随地做. 例如坐在车里时, 办公室, 或者在商场派对的时候. 没有人会发现你在做这个运动!

To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.
为帮助找到正确的肌肉, 假设你正在试图停止排尿. 压迫那些肌肉, 停留几秒钟, 再放松. 若你感觉到拉扯, 说明你找对了肌肉. 或者把手指放入阴道, 当你压迫的时候能够感觉到很紧. 你的医生应当能够帮你找到正确的肌肉.

A few things to keep in mind when you're doing Kegel exercises:
做凯格尔运动需要注意的一些情况

    * Don't tighten other muscles (stomach or legs, for example) at the same time. You want to focus on the muscles you're exercising.
    * Don't hold your breath while you do them because it's important that your body and muscles continue to receive oxygen while you do any type of exercise.
    * Don't regularly do Kegels by stopping and starting your flow of urine while you're actually going to the bathroom, as this can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections.
不要紧绷其它肌肉(腹部, 腿部等). 把注意力放在你在锻炼的肌肉上.
不要屏住呼吸, 因为肌肉能够继续吸收氧气在任何运动中都非常重要.
不要在正在排尿的时候用凯格尔运动开始和停止排尿, 这会导致膀胱内尿液无法正常排空, 增加尿道感染的风险.

Getting Started


Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
在任何运动开始前都咨询医生.

    * Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
    * Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
    * Drink plenty of water to avoid overheating and dehydration.
    * Skip your exercises if you're sick.
    * Opt for a walk in an air-conditioned mall on hot, humid days.
    * Above all, listen to your body.

逐步的开始, 即便刚开始每天只有5分钟. 每周增加5分钟, 直到30分钟.
穿着宽松舒适, 穿运动胸罩保护胸部.
喝充分的水, 避免身体温度太高和脱水.
身体不适时不要运动.
天气闷热潮湿的时候, 选择在有空调的商场里走路.
最重要的, 观察身体的信号. 

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