产后妇女体适能训练指引.pptVIP

Post Natal Fitness Guidelines产后妇女体适能训练指引 ;PRENATAL FITNESS产前体适能;Introduction胎儿和子宫介绍;Proposed Benefits of Exercise During Pregnancy孕期训练的益处;Cardiovascular心肺系统方面 Increase or maintain aerobic fitness 提高或保持有氧体适能水平 Increase cardiopulmonary reserve 提高心肺储备 Possibility to reduce the risk of hypertension 减少高血压的危险 Musculoskeletal骨骼肌肉方面 Promote good posture 促进好的身体姿态 Improve and/or maintain muscle strength and tone 提高和/或保持肌肉力量和线条 Prevent and/or help to reduce low back pain 防止和/或帮助减少腰背痛 Maintain or improve pelvic floor integrity and recovery 保持或促进骨盆底部肌肉的完整和恢复 ;Hormonal荷尔蒙方面 Reduce the risk of gestational diabetes 降低妊娠期糖尿病的危险 Labour分娩方面 Possibly experience an easier or shorter labour? 有可能帮助顺产或减短分娩时间？ Promote faster recovery from labour and pregnancy加快产后恢复 Reduce post date deliveries 减少晚于预产期的情况 Reduce fetal distress降低胎儿窘迫症的发生 ? Bigger placenta增大胎盘？ ;General综合方面 Prevent excessive “fat gain” 防止过量获得脂肪 Improve psychological aspects of pregnancy and reduce postpartum depression 孕妇心理方面的帮助以及减少产后心情消沉 Improve sleep增进睡眠 Aid digestion and reduce constipation 帮助消化，减少便秘;Cardiovascular / Respiratory Issues心肺/呼吸系统相关事宜;Pregnancy Related Cardiovascular respiratory changes that affect exercise 孕期心肺/呼吸系统的变化对于运动的影响 Increase in blood volume 40-50%血流量提高40-50% Increase in HR (20%), SV(10%), CO (30-50%)(Wolfe et al, 1989) 心率提高20%，心缩排血量（SV）提高10%，心输出量（CO）提高30-50% Because of increase uterine vasculature and uteroplacental circulation ? Decrease in systemic vascular resistance (~5-10mmHg) 由于子宫脉管系统和胎盘血流的原因?循环系统血管阻力减少（~5-10mmHg） The above establish a circulatory reserve to provide nutrients and O2 to mother and foetus. 以上可以增进循环储备以提供母亲和胎儿的营养和氧气 ; Increase in O2 uptake in baseline consumption (Wang Apgar, 1998) 增加基础氧的摄入量 Increase in resting O2 requirement and increase in work of breathing (because of enlarged uterus on the diaphragm) ? reduce O2 availability for performance of aerobic exercise during pregnancy 静态氧气需求量增加，运动时呼吸加快（因为增大的子宫对