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Do exercise with low to moderate intensity
for thirty minutes and three to five times a week. Depending on your
fitness level, age and medical history your exercise intensity can be in
the range of forty five to seventy per cent of your target heart rate.
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Low impact exercise is what you have to
choose during pregnancy. Walking, swimming and cycling are best option
for low intensity exercise. Stop doing when you feel fatigue and don't
do to exhaustion level. Avoid skipping and jumping.
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Even normal persons should avoid too much,
too fast and too soon. Pregnant women should not try faster
acceleration. Just progress gradually and avoid over training or over
straining.
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Pregnant women get less cardiac output
when they lie on their back. Avoid doing any exercise that requires
lying on your back.
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Exercise which can create even a mild
abdominal trauma should be avoided.
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During pregnancy women are more flexible,
so avoid overstretching exercises.
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If you are more concerned with weight
training exercises do them with light weights. Pregnant women lifting
heavy weights is not safe.
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Follow the right form and techniques to
avoid exercise trauma.
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Your exercise program should include
breathing exercises. They are more helpful in relaxing your body and
mind.
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Drink plenty of water to avoid
dehydration. Drink water before, after and during exercise program.
Compensate water loss due to perspiration and sweating.
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Do not start your exercise without
warm-up. Warm-up makes your body flexible to exercise program to be
followed. It makes the muscles perform better and thus avoid injuries.
Your body's core temperature is raised during warm-up.
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Cool down is as necessary as worm-up.
There will be a rapid drop in blood pressure if you stop your exercise
program suddenly without cooling down. Cooling down helps to prevent
dizziness and extreme fatigue post workouts by gradually lowering your
body temperature. You need not spare extra time for cooling down. Spend
the last ten minutes of your workout for cooling down. Cooling down
assured you of a good resting state.
