Exercise wise for pregnant women.

Spansion · drink before exercise. To avoid loss of water in the body. Efforts to drink water before exercise, even if not thirsty any. (If the waiting time for thirsty means you wait too long) when the exercise ends with completion of drinking water again. Friend replace the water lost.

· Eat snacks before exercise. Snacks little to increase energy End with a snack after exercise, too. To replace the energy lost.

· In cold temperatures. The exercise of whatever increase the body temperature of pregnant women over 1.5 degrees should be avoided. It causes blood to be switched from the uterus to avoid the lure of skin instead. As the body tries to reduce the temperature down. So stay away from the sauna or hot tub and fitness center should not. Inform or even indoor roasting.

· Customize a suitable exercise. Wear loose clothing. Breathe easy And flexible. Wearing a bra that supports the breasts well. Bra for exercise is a good choice very

· Wearing a first If the shoe express lifetime. Change the shoes immediately. To reduce the chance of pain or fall. And should select the proper shoes to exercise their choice.

· Select suitable areas to exercise in the shade should be a wood floor or carpet to adhere better than the floor tile or concrete floor in the exercises, if the floor is the floor slippery should not wear socks or stockings in the notification should be. a soft surface for racing. Grass or ground better than solid ground or pavement. And should be better than a flat surface.

· Avoid Slope. Because the next larger area will affect the balance ACOG * recommended that pregnant women during the last phase of exercise should be avoided with. High risk to fall or abdominal pain. Including gymnastics, skiing, playing down his path only if the ice stick sports jacket Mineral City (if players should not play a single player Eecoon) as well as horse riding sport bike group. Through the action sports such as hockey or face basketball ball.

· Trying to level ground If not living at altitude. Should avoid changing levels greater than 6,000 feet in both height and water level Diving is a risk of disease Enmm air pressure in infants. Which must wait until the pregnancy is terminated on the next dive.

· Away from the exercise after After four months of pregnancy. Do not use exercise as a rear base. Weight of the uterus that can lead to bigger and arterial pressure of the limit. Flow freely.

· C binding of moving to avoid the risk wai. On the triple toe during pregnancy can lead to pain during childbirth. In contrast, instead of pulling up. Exercise ball sat up fully a (full. Sit-Up) or abdominal exercise by lifting up and down two feet. All this is not a reasonable exercise when the baby is still in the stomach. In addition, a curved bridge (by bending the back), or twisting in different ways. Or even participate in the contraction or stretching of the joints. Such as bending knees for jumping to the best of the Conclusion of a sudden changed direction. And movement caused by shock

Choosing the appropriate attire to sport.

Choosing the appropriate attire to sport.
Athletes attire is very important for athletes. Attire is required for Appropriate to the type of sports such as football, soccer shoes will be stocking the perfect shirt and pants.
Equations with topography seasonal In addition, it will be in the correct order and rules of each sport, but a defense motion knee or elbow sprain ankle turned in a sport like volleyball.
And there is too much. And some sports such as swimming, will not be tied to the series that absorb water to reduce the resistance of the water.

However, in addition to using the appropriate attire, and then compact the materials of liquidity, they should make accurate and appropriate for the weather as if playing sports in the winter, it would require a tracksuit set. This makes the body warm. If you play sports in a hot air should sportswear in cotton. Wipe the sweat well and there are many sets to change. When the first wet shirts to sweat a lot, it should be replaced to make the cooling of the body better. In Thailand, we set a tracksuit would not be necessary because of hot weather. Sportswear should set the light Is ventilated. Wipe the sweat better. Sportswear should wash after every practice and competition is dried Sportswear will be clean. Weather in Thailand should avoid sportswear made of synthetic fiber. Because of the heat is not good. And wipe the sweat


Should set the color of white or light colored. Other equipment will be used to fit the sport as well as those that prevent harm to the body. Should be entered to complete. During the break room a half or a change should be wiped with a damp towel to wipe around the cold and dry, and then change the brush. New,
clean and dry.

The benefits of running.

The benefits of running and walking as a healthy body with the heart muscle strength and reduce stress, also affects bone mass and heart disease can run alone. But do all need to be trained.

Running will burn more energy than walking around that people who weigh 70 kg to 12.5 kcal energy to every one minute rush. People will be very hard to run more power less weight.

The benefits of running.

The benefits of running is similar to walking exercise. But the benefits of exercise is less than the run and good for the heart. Rather than walking. The disadvantages of running compared to walking is a muscle pain and joint pain is. More often than walking.

Start running.

Experts recommend that if you plan to exercise by running, whether you are old. How to consult your doctor first. Especially those who have the following symptoms. After medical assessment exercise that can run.  
You might start by walking as much housework to the stairs instead of the elevator after it started exercising by walking.
Tips to run.

Warm up (warm up) by a brisk walk or run slowly. Then, the stretching exercises. It then started to go.

Experts suggest that the time should run heel down first and then followed by a foot.

Do not run at crook That stretches back straight. Shoulder bend backwards slightly. But when it ran up the steep shoulder leaned forward slightly.

To the natural arm swing.

Do not worry about distance running, set the time or distance run and Trying to extend generally suggest that the increase of 10% per week.

Prepared to go for a drink of cold water with

First rerun is not necessary to change shoes and socks. When he ran for 2-3 weeks, gradually running shoes and socks for running. It should be noted that the wound or swelling or not.

Running safely

Should be running with people you trust.

Should run the familiar.

Do not run alone.

Do not run at night.

Do not run a lot of traffic.

Wear bright colors to see easily.

May carry a whistle for help.

To avoid the bush because people might be hiding.

Pra closed container home while you run, because there might be someone you are monitoring.

How not running knee.

Knee pain from frequent running. Caused by repeated injury. Of bone, cartilage and bone Sabgrheyekhnr knee Usually cause pain in the front of the knee, but the back of the patella Pain is usually more time up and down the stairs. Or long time Nenongioongๆ Also in sports that require jumping, basketball Rent-mail. I repeated injury. Of N under the patella associated with

Running up and down hills often Or require a lot of knee bend. May cause abrasion of the membrane on the side of him. Cause pain around the outside of the knee.

People with osteoarthritis of the knee and shoes with no fender or air cushion sufficient cushioning. May cause pain around the inside of the knee.
Ways to prevent knee pain when running such.

Stretching the muscles around the knee (stretching. ) And the ankle enough to be stretched slowly and hold 10-15 seconds at a time, making about 50-10 times a muscle bundle. Emphasize stretching calf muscles. Muscles extend the hip. Front thigh muscles and thigh muscles in the back of the main

Warm enough to warm-up, starting from the brisk walk or jog 5-10. Minutes prior to running the full.  
So that the adaptation of muscles used in exercise. Circulatory system. And respiratory system.

Choosing running shoes. Floor should have sufficient impact and worship with their feet.  
Buying at the store should tell employees that you want to play sports kind. Currently if you go 
walking in the sports department of department stores. Will see that it is classified shoes for 
various sports already.

Check the feet that look abnormal or not. Most common is the situation if you have flat feet, flat feet, 
high enough or do not paw at it might make a run for the ground reaction force acting on the ankle 
and knee wrong. Cause knee pain or chronic ankle. You should see a doctor for advice or try to 
buy rubber sheets with extra claw. Ready for sale within the next shoe

Living area. Area should be equal. Do not run around the inclined plane or area with a brilliant swerve suddenly the ground running is best. Ground because of a soft rubber and store energy for change to 
send a force to, well, you may stay on the ground on his behalf. And if it runs on concrete boots 
should be sufficient impact.

Do not run too long footsteps. Or too high knee lift. Because the knee must be bent more than necessary. Knee pain can cause problems more easily. The arms should bend slightly forward and swing your body.  
Do not swing at all hand along the middle of the fuselage. If you have back pain or weight a lot. Icon arms should swing towards the back to keep the body bent forward with too much.

Should be run by a weight on the heels. Run by a toe weight for a long time Power surges can cause membrane feet. Calf muscle pain. And also the unusual power line through the knee. To have more
knee while running. Could allow the front knee. Running down the toe weight to do in case of acceleration, 
or for athletes. With sufficient fitness.

Do not run up and down the hill. If you have knee problems that often If it runs uphill. The body to the front end. Step shorter. And looking straight ahead. Do not turn up it up. If it ran down the hill. Trying to keep the body upright. Because gravity can cause you to have two main. And should be stepped up to be longer and faster than normal.

If you have osteoarthritis situation clearly. Should exercise in other ways, such as cycling, swimming or brisk walking instead of running

Distance running properly. If the added distance should increase slowly. Each week.

When approaching stopped running. Gradually slow down. Do not immediately run a full pace. And should be walking soon, so that the body can remove lactic acid leaching out of some muscles to reduce muscle pain after running the next day.

Always exercise thigh muscle. The tension stretches the knee straight and hold for 5 seconds at a time, doing about 10 -20 times a day, or you can play magic he smiled increase muscular thighs front and back 2-3 times a week, especially you women who have wide hips, which will tend to have knee problems. The exercise will help develop the muscles that help brace patella inward, thereby reducing long-term knee problem.

Cramp Running safely