For many modern women who are watching their health, sport takes an important place. And at a time when a woman is carrying her baby, a natural question arises: "Is it possible to continue the usual sport activities?". In this article, we will try to answer all questions about sports that are of interest to expectant mothers.
Can I exercise during pregnancy?
Doing sports in pregnancy is not contraindicated, and in some cases even recommended. If you are a professional sportsman in life, then exercise during pregnancy should be less active than usual, and the training program may need to be changed a little. If you are just an amateur, you should consult an instructor who will tell you or make you a special program for pregnant women. In each individual case, a doctor's consultation is recommended, and we will review the basic principles of exercising during pregnancy.
Sports during pregnancy
To play sports during pregnancy should be carefully, eliminating possible overloads, injuries and overheating. Pregnant women are recommended regular sports activities, rather than classes from time to time or when a free minute drops out. The optimal schedule for training is 3 times a week, preferably at the same time. To conduct training better after a few hours after breakfast. In the training program of the future mother should include both general strengthening exercises, and special exercises aimed at strengthening the muscles of the spine, abdominals, etc. Complete each session with a set of breathing exercises.
The pace of each workout, regardless of the trimester of pregnancy, should be moderate. It is important to remember that too active playing sports during pregnancy can lead to unpleasant consequences, such as a decrease in fetal weight, premature birth and so on. Be guided by your feelings, and remember that you can not overheat in any way, because the kid is not able to regulate the temperature of his body due to sweating, because he has not yet formed sweat glands, and excessively warmed environment does not favorably affect the child. Between the rest, do not try to make the training too dynamic.
Pregnancy and fitness
Fitness during pregnancy is an excellent way of maintaining the tone of the whole body. Classes with fitness with the onset of pregnancy should not be stopped. If you did not do it, then it's time to start. In the event that group fitness training is not to your liking, you can create an individual training program.
Exclude jumps, sharp deflections and torso of the trunk, fast running, twisting and tilting. Exercises should not cause an overload in the muscles and joints, perform exercises, preferably sitting, with the support of the back.
As a result of training in early pregnancy, the muscles of the spine are strengthened, the elasticity of the muscles of the abdominal cavity increases, stagnation in the pelvic area decreases and the flexibility of the joints increases.
You can also engage in fitness after birth, to restore the old harmony and sexuality, but doctors recommend that you resume training no earlier than 6 weeks after childbirth.
Pregnancy and Sport: Pros and Cons
- Sports in the early stages of pregnancy. It is recommended as a means of preventing various diseases that arise during this period: excess weight, stretching of muscles, varicose veins.
- Sports after pregnancy. Sports activities after pregnancy are recommended for faster recovery of all body systems: enhancing immunity, motor activity, improving the functioning of the cardiovascular system, etc.
- Sports and pregnancy planning. If you are planning a pregnancy in the future, then playing sports will help prepare your body for possible loads that arise during pregnancy. Sports during pregnancy will help make the pregnancy process easier, and childbirth - painless, because during exercise, the body accumulates the hormone endorphin, which during childbirth can play a role
a natural anesthetic.
And, of course, sports involve a balanced diet, which is very important for a future mother.
Healthy lifestyle of the future mother will help to be born to a healthy child!
Before sports, it is advisable to consult a doctor who will determine if you have any contraindications to physical activity.
Be healthy!