{"id":65648,"date":"2017-01-26T11:46:02","date_gmt":"2017-01-26T09:46:02","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=65648"},"modified":"2017-01-26T11:46:07","modified_gmt":"2017-01-26T09:46:07","slug":"fiks-ferm-water-swangerskap-oefening","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/fiks-ferm-water-swangerskap-oefening\/","title":{"rendered":"Fiks & ferm: water, swangerskap, oefening"},"content":{"rendered":"

Hoeveel water?<\/h4>\n

\u2018Net wanneer jy dors is.\u2019<\/strong><\/em> Dr. Tim Noakes van die Sportwetenskap-instituut van Suid-Afrika s\u00ea die idee dat atlete iets moet drink v\u00f3\u00f3r hulle dors is, hou geen water nie. In der waarheid is dit beter om na jou liggaam te luister en te drink as jy dors is. Te veel water kan jou maagkrampe gee en volgens dr. Noakes is daar geen bewyse dat elektroliete krampe keer nie. En \u2019n klein bietjie dehidrasie is ook nie die einde van die w\u00eareld nie, s\u00ea hy. Lees meer hieroor in Tim Noakes se boek Waterlogged: The serious problem of overhydration in endurance sport<\/em>.<\/p>\n

\u2022 Die studie: Hardlopers het drie oefensessies van twee uur elk gedoen waar hulle die eerste keer volgens dors gedrink het: sowat 180 ml per uur. Die tweede keer 120 ml elke 15 tot 20 min. en die derde sessie 300 ml elke 15 \u2013 20 min. Die eerste twee oefenlopies het nie probleme veroorsaak nie, maar die laaste een waar sowat twee liter in die twee uur gedrink is, het twee van die hardlopers soveel maagkrampe gegee dat hulle nie die sessie kon voltooi nie.<\/p>\n

 <\/p>\n

150<\/h4>\n

Dis die hoeveelheid minute van matig intense a\u00ebrobiese aktiwiteit wat \u2019n gesonde vrou veilig tydens en kort n\u00e1 \u2019n swangerskap per week kan doen. Dis goed as jy hierdie twee en \u2019n half uur in kleiner sessies deur die week kan versprei.<\/p>\n

 <\/p>\n

Maak \u2019n geskenk vir jou atleetvriende<\/h4>\n

Epsomsout is magnesiumsulfaat en het eindelose voordele vir die liggaam. Magnesium kan deur die vel geabsorbeer word en is dus net die regte badsout vir atlete. Maak dit ekstra lekker deur dit met geurige olies, growwe sout, kruie en blomblaartjies te meng.<\/p>\n

Maak so<\/strong>
\nMeng 500 g growwe sout met 20 druppels essensi\u00eble olie soos laventel, roos, of waarvan jy hou, en voeg 500 g Engelse sout (beskikbaar by apteke) by. Meng gedroogde blomblare by vir die mooiheid en sit in organza-sakkies (te koop by kralewinkels) sodat die blomblare nie jou bad verstop nie. Die sakkies word soos \u2019n teesakkie in jou bad gegooi. Verpak alles in \u2019n Zip Lock-plastieksakkie en sit in \u2019n mooi boksie.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u2018Ek glo jy kan deur die regte ingesteldheid die hoogste sport bereik\u2019 – Ashleigh Moolman-Pasio, SA Olimpiese deelnemer aan die padfietswedren. Saamgestel deur Anet Schoeman <\/p>\n","protected":false},"author":8,"featured_media":65650,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[723,1812,2160,2279],"class_list":["post-65648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-musiek","tag-water","tag-oefening","tag-hardloop"],"acf":[],"yoast_head":"\nFiks & ferm: water, swangerskap, oefening | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/fiks-ferm-water-swangerskap-oefening\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fiks & ferm: water, swangerskap, oefening | rooi rose\" \/>\n<meta property=\"og:description\" content=\"\u2018Ek glo jy kan deur die regte ingesteldheid die hoogste sport bereik\u2019 - Ashleigh Moolman-Pasio, SA Olimpiese deelnemer aan die padfietswedren. 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