怀孕期间游泳的好处
来源：BabyCenter宝宝中心网站
翻译：YY有理

游泳是非常好的运动，因为它可以使手臂和腿部的肌肉群同时得到锻炼。游泳中身体受到的冲击很小，并可加强心血管功能。怀孕妇女参加游泳会降低孕期增加的额外体重的负担，而且受伤的风险很小。

一切有氧运动都能帮助身体更有效地处理和使用氧气，这对你和宝宝都是非常重要的。游泳可以促进血液循环，增加肌肉强度和力度，并锻炼耐力。游泳还能消耗卡路里，降低疲劳感，促进睡眠并帮助你更好地处理怀孕带来的身体和情绪上的变化。

安全游泳须知

游泳是最安全的运动之一。如果你孕前经常游泳，怀孕后也可以继续。如果你以前从不游泳或运动，游泳也同样适合你，但最好先跟医生咨询一下。游泳前要做好拉伸热身，入水后慢慢增加速度，不要用力过度，游完也要进行放松。

当你泡在水里时，可能会忘记应该多喝水。密西根大学博士James M. Pivarnik说，尽管对孕期应摄入水分没有官方定量，建议在运动前要先喝一杯水（228毫升），接下来每20分钟喝一杯，运动结束后再喝一杯。

怀孕早期游泳建议

如果你有足够精力，每天游至少半小时。晨泳可以帮助抵抗孕吐并让你一天精力旺盛。

怀孕中期游泳建议

你的肚子虽然越来越大，但不一定要减少游泳次数和时间，因为在水中你将行动自如。如果可以购买到孕期专用的泳衣，会更舒服点。

怀孕末期游泳建议

在你游泳时，水将对你的关节和韧带提供支持，防止运动伤害和体温过高。持证私人教练Julie Tupler说，蛙泳对怀孕最后三个月的准妈妈特别有益，可以帮助扩张胸部肌群，收缩背部肌肉，而这两处肌肉在怀孕后期很可能会负担过重。如果你抬头换气觉得脖子压力太大，可以使用带通气管的水镜。

怀孕时期最佳泳姿

蛙泳最适合孕妇，因为不需要扭转躯干（像在自由泳中那样），所用的力气也较小。此外蛙泳可缓解因腹部重量增加而带来的背部疼痛。怀孕会造成你的脊柱和肩膀向前屈，并引起骨盆移位，而蛙泳则可以锻炼肌肉，消除这种骨骼错位。

另外一种较好的泳姿是仰泳。由于水的浮力作用，你可以仰面躺在水里，而不用担心像在地面上那样，肚子会压迫到血管。

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The benefits of swimming during pregnancy

Swimming is great exercise because it uses both large muscle groups (arms and legs). Though low-impact, it provides good cardiovascular benefits and allows expectant women to feel weightless despite the extra pounds added by pregnancy. It also poses a very low risk of injury.

Any type of aerobic exercise helps increase the body's ability to process and use oxygen, which is important for you and your baby. So swimming also improves circulation, increases muscle tone and strength, and builds endurance. If you swim, you'll burn calories, feel less fatigued, sleep better, and cope better with pregnancy's physical and emotional challenges.

Safety tips

Swimming is one of the safest forms of exercise. If you swam regularly before pregnancy, you should be able to continue without much modification. If you didn't swim or exercise at all, you should still be able to swim, but check with your doctor or midwife first. You'll need to start slowly, stretch well during a gradual warm-up and cooldown, and not overexert yourself.

When you're in the water, it can be easy to forget to stay well-hydrated. James M. Pivarnik, Ph.D., of Michigan State University, says that while there is no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you start your swim, one cup for every 20 minutes of exercise, and one cup after you get out of the pool. In hot and/or humid weather, you'll need more.

First-trimester tips

If you can summon the energy, swim for at least 30 minutes daily. Swimming first thing in the morning may counteract nausea and energize you for the rest of the day.

Second-trimester tips

Your pregnancy won't require you to cut down on swimming as you grow because it's easy on expectant moms. You probably won't need to modify your regimen, but a maternity swimsuit may be more comfortable as your belly expands.

Third-trimester tips

The water supports your joints and ligaments as you exercise, preventing injury and also protecting you against overheating. The breast stroke is particularly beneficial in the third trimester, because it lengthens the chest muscles and shortens the back muscles, two areas that typically become misaligned as your body changes during pregnancy, says Julie Tupler, RN, certified personal trainer, and founder of Maternal Fitness, a fitness program for new and expectant moms in New York City. Use a snorkel to relieve the pressure on your neck created when you bob up and down for air.

Best strokes for pregnancy

The breaststroke is probably your best bet while pregnant since it requires no rotation of the torso (as does the front crawl) and requires less exertion. Also, it helps counteract the increased strain in the back due to the belly weight of pregnancy. While pregnancy forces the spine and shoulders to round forward and the pelvis to tilt out of alignment, the breaststroke gently strengthens the muscles and counteracts that tendency.

Another good stroke is the backstroke. Because the water reduces the effects of gravity on your body, you can lie on your back to do the backstroke without risking the impaired blood flow such exercises can cause on dry land.