Women Not so long ago, doctors recommended that expectant mothers move less. Today, such recommendations are outdated and are considered unfounded.
Pregnancy, if it develops normally, is not at all a reason to give up physical activity. On the contrary, it only benefits expectant mothers.
After all, performing safe exercises during pregnancy has absolutely no negative impact on the growth and development of the fetus, as well as exercises do not change the physiological course of pregnancy and childbirth. Regular and well-chosen fitness classes contribute to the harmonious course of pregnancy, increase the physical capabilities of the female body, improve the activity of the cardiovascular, respiratory and nervous systems, positively affect the metabolism, as a result of which the mother and her future baby are provided with sufficient oxygen.
Physical exercise also has a positive effect on the postpartum period. Everyone is well aware of how motherhood can affect the figure. Excess weight, lost abdominal muscles, stretched chest muscles, weak back, aching lower back, varicose veins – with the help of fitness, all these troubles can be avoided or at least minimized. Doctors do not get tired of repeating: how quickly you will be able to return to your previous form after giving birth depends on how you spent 9 months waiting for the baby-lying on the couch or in a more or less active mode. Moreover, the process of childbirth itself is easier for sports moms than for lazy ones, firstly, because the trained heart, lungs and corresponding muscles help both the woman and the child at this crucial moment. And secondly, in response to physical activity, the hormone endorphin accumulates in the body, which subsequently acts as a kind of analgesic.
Before starting to practice, the expectant mother should definitely consult with her doctor to find out about possible contraindications to physical activity and determine her physical level. The most important thing when drawing up a training program is the relationship between exercises and the period of pregnancy, an analysis of the state of health and processes in each trimester, the body’s reaction to the load.
The safest period for sports is the second trimester; in the first and third, you need to behave more carefully. Many women think that they should be particularly active in the first weeks of pregnancy. But in fact, the opposite is true. In the first weeks of pregnancy, while the chorionic villi are still functioning instead of the placenta, the fetal egg can be compared to a grain that was only recently thrown into the ground. The escape has sprouted roots, but it is small, shaky and can die if handled roughly. So is the human embryo – at first it requires very careful handling. In the first months, to a greater extent than in the following, there is a threat of termination of pregnancy, which may be a consequence of excessive physical exertion: very often in the early stages a woman leads an excessively active lifestyle, carries heavy bags, etc.Of course, this is not the only, but at the same time an important cause of miscarriages.
So, you can and should train, if you follow a few important rules. First, the intensity of classes should be moderate. Keep in mind: during pregnancy, your pulse is rapid and without physical exertion. During classes, you breathe hard and sweat, so you can not feel overheating, but in fact the fetus is very overheated – and this can not be allowed in any way. The fetus reacts to physical activity by increasing the pulse rate by 10-30 beats per minute. In addition, the intensive work of the muscles requires an increased flow of blood to them – which means that the oxygen coming with the blood may not be enough for the internal organs. Strenuous and intense training can have sad and far-reaching consequences – for example, a decrease in fetal weight, premature birth and even a miscarriage. The general rules here are as follows – it is allowed to increase the pulse rate for no longer than half an hour, and no more than 125 beats per minute. And do not forget about a full rest between sets (or even repeats). If you have shortness of breath, weakness or dizziness, respiratory failures, pulling pains in the lower abdomen or any other unusual symptoms-you should stop the lesson immediately and consult a doctor! And for a good rest and relaxation, there is such a wonderful thing as a pillow for pregnant women. It will allow mothers in the last months of pregnancy to rest comfortably, and mothers with babies to feed them comfortably.
Secondly, the choice of the type of physical activity should be approached with special seriousness. Pregnant women, no matter what kind of sport they are engaged in, are prohibited from sudden movements, as well as strong stretching. In yoga, asanas in an inverted position, when the legs are higher than the head, are contraindicated. In swimming, sharp movements and swings (crawl) are prohibited, as well as a strong bend of the back. Finally, tram-dangerous movements are completely excluded – jumps, swings, deep squats. For this reason, you will have to give up tennis, horse riding, squash, cycling, roller skates, ice skating, volleyball, diving and scuba diving.
Thirdly, the regularity of training plays an important role. Training “on a case-by – case basis” is a stress for the body every time. You need to practice 3-4 times a week and strictly adhere to the established schedule.
Fourth, it is important to maintain water balance during training. The woman actively breathes, sweats, in addition, the decay products formed during the lesson must be removed. Therefore, it is recommended to drink 50 ml of water or other liquid every 15 minutes. A sufficient amount of fluid in the body is important for all women, not only pregnant women.
Fifth, training increases the body temperature, and this can threaten the health of the embryo. The body temperature during classes should not exceed 38 degrees. Therefore, you should avoid training in too warm or humid rooms, as well as dressing too warmly.
What is the most effective way to plan your classes during pregnancy?
The most harmonizing effect on the body is a combination of strength exercises, the emphasis of which is on strengthening the muscles, and aerobics, the main effect of which is associated with training the cardiovascular system.
However, the program of both aerobic and strength exercises will have to be revised. The black list of strength training includes twisting, as well as a variety of bends – something that can lead the uterus to a state of hypertension and provoke a miscarriage. Starting from the 2nd trimester, it will be necessary to abandon exercises that are performed lying on your back – in this position there is a risk of oxygen deficiency in the fetus, and the blood supply to the mother’s brain may also worsen. It is also better to abandon the vertical position, replacing it with a kneeling position with an emphasis on the hands.
During pregnancy, the joints weaken. The body increases the secretion of a hormone called relaxin, which softens the ligaments of the pelvis and allows them to stretch elastically: this is necessary for normal childbirth. The only problem is that relaxin acts on any ligamentous tissue, including elbows, knees, shoulders, and so on. Therefore, even your usual weight can be risky for weakened joints. So you definitely need to lower your training weights. And from the exercises, choose those that do not cause overloading of the joints, in particular, they are performed sitting, with the support of the back.
To avoid injuries, you can not abuse complex exercises, such as squats or deadlifts. Especially in the second third of pregnancy, when the level of relaxin is highest. This does not mean that you need to give up such exercises altogether, you just need to significantly reduce the weight. And if complex exercises still cause you discomfort and joint pain, forget about them and switch to exercises in simulators or with dumbbells.
During pregnancy, your main goal will be to preserve the result achieved earlier. The following scheme is best suited for this: two or three series of 10 repetitions with a weight of no more than 60% of your one-time maximum.
If you have never done strength exercises before, you should not start training during pregnancy. Do a simple aerobic training better.
During aerobic exercise, it is necessary to carefully monitor the heart rate. For constant monitoring of the pulse, it is best to use heart rate monitors or sensors on simulators – with their help, you can adjust the pace of the load if you notice that the pulse exceeds the permissible norm. In addition, it is recommended to limit the duration of classes to fifteen minutes. This also includes a warm-up and a hitch.
Choose safe forms of aerobic exercise. For example, moderate aerobic exercise like walking. The benefits are obvious – the cardiovascular system is strengthened, flexibility and endurance are developed. All this will be very useful to you – an actively working heart increases the supply of oxygen to both the muscles and the fetus; blood circulation improves, which means that you can say goodbye to edema and fears about varicose veins.
The number one sport during pregnancy is swimming. Exercises in water do not put a load on the spine, but at the same time effectively strengthen the muscles of the back and chest (during pregnancy, the center of gravity changes, so in order to hold the weight of the fetus, a strong spinal musculature is simply necessary). Water strengthens and massages tissues, improves blood supply, so the risk of stretch marks can be minimized. It is also difficult to overheat in the water.
Step and dance aerobics are prohibited, as you may lose your balance and fall. During pregnancy, high-impact aerobics with jumps, jumps, with complex choreography and high-intensity step also falls under the ban, but the simplest level of step aerobics and specialized low-intensity aerobics are practiced (aerobics, from which jumps, high-amplitude movements are excluded).
The duration of a pregnant woman’s training in the club is from 30 minutes to an hour. At the same time, 30 minutes are usually given to training the heart and lungs, the rest of the time is given either to the power part or to stretching.
With an uncomplicated pregnancy, with unchanged blood and urine tests, and normal uterine tone, some elements of fitness (for example, exercises in the pool) can be continued almost until birth. Although it is usually recommended to stop classes at the end of the 8th month.
Many fitness clubs already have special groups for expectant mothers. They strictly monitor the pulse and general condition, teach the correct breathing technique and the development of flexibility, teach to relax. From all the training options, the most gentle exercises and a calm rhythm are chosen. Special attention is paid to the muscles that will be involved directly in childbirth. In addition, by signing up for a group for pregnant women, you will be surrounded by your own kind and will be able to exchange useful information. So you simply will not allow yourself to shy away from a healthy lifestyle.
Doctors say that those mothers who spent their pregnancy on the couch are more likely to face the need for a cesarean section than active ones. Well, you already know that well-chosen physical activity helps to maintain the figure during pregnancy.