产后妇女体适能训练指引

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1、PostNatalFitnessGuidelines产后妇女体适能训练指引AASFPFitnessSpecialist(PersonalTraining)PRENATALFITNESS产前体适能Introduction胎儿和子宫介绍ProposedBenefitsofExerciseDuringPregnancy孕期训练的益处Cardiovascular心肺系统方面Increaseormaintainaerobicfitness提高或保持有氧体适能水平Increasecardiopulmonaryreserve提高心肺储备Possibili

2、tytoreducetheriskofhypertension减少高血压的危险Musculoskeletal骨骼肌肉方面Promotegoodposture促进好的身体姿态Improveand/ormaintainmusclestrengthandtone提高和/或保持肌肉力量和线条Preventand/orhelptoreducelowbackpain防止和/或帮助减少腰背痛Maintainorimprovepelvicfloorintegrityandrecovery保持或促进骨盆底部肌肉的完整和恢复Hormonal荷尔蒙方面Reduc

3、etheriskofgestationaldiabetes降低妊娠期糖尿病的危险Labour分娩方面Possiblyexperienceaneasierorshorterlabour?有可能帮助顺产或减短分娩时间？Promotefasterrecoveryfromlabourandpregnancy加快产后恢复Reducepostdatedeliveries减少晚于预产期的情况Reducefetaldistress降低胎儿窘迫症的发生?Biggerplacenta增大胎盘？General综合方面Preventexcessive“fatgai

4、n”防止过量获得脂肪Improvepsychologicalaspectsofpregnancyandreducepostpartumdepression孕妇心理方面的帮助以及减少产后心情消沉Improvesleep增进睡眠Aiddigestionandreduceconstipation帮助消化，减少便秘Cardiovascular/RespiratoryIssues心肺/呼吸系统相关事宜PregnancyRelatedCardiovascular&respiratorychangesthataffectexercise孕期心肺/呼吸系统

5、的变化对于运动的影响Increaseinbloodvolume40-50%血流量提高40-50%IncreaseinHR(20%),SV(10%),CO(30-50%)(Wolfeetal,1989)心率提高20%，心缩排血量（SV）提高10%，心输出量（CO）提高30-50%BecauseofincreaseuterinevasculatureanduteroplacentalcirculationDecreaseinsystemicvascularresistance(~5-10mmHg)由于子宫脉管系统和胎盘血流的原因循环系统血管

6、阻力减少（~5-10mmHg）TheaboveestablishacirculatoryreservetoprovidenutrientsandO2tomotherandfoetus.以上可以增进循环储备以提供母亲和胎儿的营养和氧气IncreaseinO2uptakeinbaselineconsumption(Wang&Apgar,1998)增加基础氧的摄入量IncreaseinrestingO2requirementandincreaseinworkofbreathing(becauseofenlargeduterusonthediaph

7、ragm)reduceO2availabilityforperformanceofaerobicexerciseduringpregnancy静态氧气需求量增加，运动时呼吸加快（因为增大的子宫对横膈膜影响）孕期进行有氧运动时对于氧气的利用会减少Duringexercise,greaterincreaseinrespiratoryrate&O2consumption,tomeetgreaterO2demand运动时，呼吸频率和氧耗量会显著增加，以满足身体对更多氧气的需要PotentialProblems&ExerciseImplicati

8、ons潜在问题和训练应用Implications:应用：(1)ExercisePositioning训练姿势Supineposition:decreaseinCO(20%)