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Since we’ve had this continuous theme of pregnancy fitness, that is exercise and pregnancy flowing the past few days, lets talk specifically about how running and other forms of fitness interact with pregnancy. Typically if you were a medium distance runner prior to your pregnancy, you can continue that level of training, though likely going a low slower whilst you are pregnant. This pregnancy fitness regime can continue until your body, specifically your uterus and pelvic section get too burdened by this level of activity. This typically occurs in the third trimester. At that point you may have to give up the running for a bit and alternatve with some lower impact exercises we have discussed here before including aqua aerobics, walking, swimming, light resistance training and so forth. This will maintain your pregnancy fitness. You can also to strength train during this time. If anything strength training will assist the support and erector muscles around your pelvic area, making carrying the baby and going into labor a lot more easier on you. In fact women who engaged in exercise regularly whilst pregnant found the actual delivery of the baby far easier from their end from those women who did not exercise. If that’s not enough to encourage you to continue with your moderate exercise, it has been found that babies of mother’s who exercise regularly and maintain pregnancy fitness have better cardiovascular development, and tend to have brains which mature faster. Whilst light and easy is typically the most advocated approach, that’s because its the least risky recommendation. The only time you may have to go light and easy for pregnancy fitness is towards the end of the pregnancy, when the feotus is much larger and your movement is restricted to a degree. At the end of the day, continue doing what you enjoy, and do the exercise that most benefits you.
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Ós rud é go tá muid go raibh an téama leanúnach a dhéanamh ar aclaíochta toirchis, is é sin a fheidhmiú agus toircheas sileadh le cúpla lá anuas, ligeann labhairt go sonrach faoi conas a reáchtáil agus cineálacha eile aclaíochta idirghníomhú le toircheas. De ghnáth má bhí tú rádala achar mheán roimh do toirchis, is féidir leat leanúint ar aghaidh go leibhéal oiliúna, cé is dócha ag dul íseal moille ag an am céanna go bhfuil tú ag iompar clainne. Is féidir an córas aclaíochta toirchis go dtí do chorp, go sonrach do uterus agus alt pelvic a fháil freisin burdened ag an leibhéal gníomhaíochta. Tarlaíonn sé seo de ghnáth sa tríú ráithe. Ag an bpointe sin is féidir leat a bheith a thabhairt suas an reáchtáil le haghaidh píosa agus alternatve le roinnt cleachtaí tionchar níos ísle ní mór dúinn a phlé anseo roimh áirítear aeróbaice Aqua, ag siúl, snámha, Oiliúint friotaíocht éadrom agus mar sin de. Beidh sé seo a choimeád ar bun do folláine toirchis. Is féidir leat freisin neart traein le linn an ama. Má Beidh oiliúint neart aon ní cuidiú leis an tacaíocht agus erector matáin thart ar do cheantar pelvic, dhéanamh ag iompar an leanbh agus ag dul isteach i saothair a lán níos mó níos éasca ar tú. I measc na mban Go deimhin a ghlac páirt i bhfeidhmiú go rialta ag an am céanna ag iompar clainne fuair an seachadadh iarbhír ar an leanbh i bhfad níos éasca as a n-deireadh ó na mná nach raibh a fheidhmiú. Más rud é nach bhfuil go leor chun tú a spreagadh chun leanúint ar aghaidh le do fheidhmiú measartha, tá sé fuarthas amach go leanaí de máthar a a fheidhmiú go rialta agus aclaíochta toirchis a choimeád ar bun Tá Forbairt cardashoithíoch níos fearr, agus claonadh a bheith acu brains a aibí tapúla. Cé éadrom agus éasca de ghnáth an cur chuige is molta, gur mar gheall ar a chuid an moladh a laghad risky. Is é an t-am ach is féidir leat dul éadrom agus éasca le folláine toirchis i dtreo dheireadh an toirchis, nuair a bhíonn an feotus i bhfad níos mó agus tá do ghluaiseacht teoranta chun céim. Ag deireadh an lae, leanúint ar aghaidh ag déanamh an méid mbainfidh tú taitneamh as, agus a dhéanann an cleachtadh sin na sochair is mó a tú.