From the Human Physiology Laboratory, Marywood University, Scranton, Pennsylvania; the Commonwealth Medical College, Scranton, Pennsylvania; and the Center for Perinatal Biology, Departments of Physiology and Obstetrics and Gynecology, School of Medicine, Loma Linda University, Loma Linda, California.
Obstet Gynecol. 2011 Jun;117(6):1399-1402. doi: 10.1097/AOG.0b013e31821b1f5a.
Several versions of exercise guidelines for pregnancy have been published, the latest 9 years ago. These guidelines recommend 30 minutes or more of moderate exercise on most if not all days of the week for pregnant women in the absence of medical or obstetric complications. However, moderate-intensity exercise was not defined. In addition, the specific weekly energy expenditure of physical activity was not suggested. Recent research has determined that, compared with less vigorous activities, exercise intensity that reaches at least 60% of the heart rate reserve during pregnancy while gradually increasing physical-activity energy expenditure reduces the risk of gestational diabetes. To achieve the minimum expenditure of 16 metabolic equivalent task-h/wk, one could walk at 2 miles/h for 6.4 h/wk (2.5 metabolic equivalent task-hours, light intensity) or, preferably, exercise on a stationary bicycle for 2.7 h/wk (6 to 7 metabolic equivalent task-hours, vigorous intensity). To achieve the target expenditure of 28 metabolic equivalent task-hours per week, one could walk at 2.0 miles/h for 11.2 h/wk (2.5 metabolic equivalent task-hours, light intensity) or, preferably, exercise on a stationary bicycle for 4.7 h/wk (6 to 7 metabolic equivalent task-hours, vigorous intensity). The more vigorous the exercise, the less total exercise time is required. Light muscle strengthening performed during the second and third trimesters of pregnancy has minimal effect on newborn body size and overall health. On the basis of this and other information, updated recommendations for exercise in pregnancy are suggested.
已经发布了多个版本的孕期运动指南，最近的一个版本是 9 年前发布的。这些指南建议在没有医学或产科并发症的情况下，大多数（如果不是所有）日子里，孕妇每天进行 30 分钟或更长时间的中等强度运动。然而，中等强度并没有明确界定。此外，也没有建议具体的每周体力活动能量消耗。最近的研究确定，与不太剧烈的活动相比，在怀孕期间达到至少 60%的心率储备的运动强度，同时逐渐增加体力活动的能量消耗，可以降低妊娠糖尿病的风险。为了达到最低的 16 代谢当量任务/周的支出，人们可以以每小时 2 英里的速度行走 6.4 小时/周（2.5 代谢当量任务小时，轻度强度），或者最好是每周在固定自行车上锻炼 2.7 小时（6 到 7 代谢当量任务小时，剧烈强度）。为了达到每周 28 代谢当量任务小时的目标支出，人们可以以每小时 2 英里的速度行走 11.2 小时/周（2.5 代谢当量任务小时，轻度强度），或者最好是每周在固定自行车上锻炼 4.7 小时（6 到 7 代谢当量任务小时，剧烈强度）。运动越剧烈，所需的总运动时间就越短。在妊娠第二和第三个三个月进行轻度肌肉强化对新生儿的体型和整体健康几乎没有影响。基于这一点和其他信息，建议对孕期运动进行更新。
