Pregnancy is, of course, a reason for great joy and happiness that should come in the life of any woman. But no one hides the fact that during pregnancy the female body changes, and not for the best, and even the most slender girl can get better and change in a couple of months.
Unpleasant accompanying pregnancy can be – swollen legs, persistent lower back pain, significant breast enlargement and the fullness of other parts of the body. But these problems can be avoided if you regularly exercise fitness for pregnant women.
You can find the addresses of the nearest fitness clubs with a swimming pool on the Goldsgym.ru website. For expectant mothers, discounts are provided for all types of group programs, visits to the gym, and water procedures. Special offers are limited.
Many girls will be very surprised at this fact, because during pregnancy, according to their reasoning, you need to take care of yourself and the baby. That’s right, you need to be careful, but physical activity during such a period is simply necessary.
Of course, before you rush into battle, you must consult with your doctor, who monitors you throughout your pregnancy.
If the pregnancy proceeds without complications and difficulties, you feel great, nothing bothers you, then playing sports will only benefit you. According to statistics, women who exercise during pregnancy find it much easier and more painless to have contractions and childbirth.
Where to begin?
First of all, decide on where you will study. You can enroll in a fitness club in your city, usually there are special groups where they conduct classes for pregnant women.
It is desirable that, in addition to the main trainer, such classes are also conducted by a fitness doctor, usually such specialists are available in large sports clubs.
They will be able to choose the most ideal and safest program for you, which will match your fitness level, age, health status and pregnancy.
When can you start practicing?
Ideal if you start your fitness routine before pregnancy. Then you can calmly and confidently prepare your muscles for the upcoming stress during childbirth and pregnancy itself. But most often it happens that girls begin to go in for sports already at the onset of an interesting situation.
If you went in for sports professionally before pregnancy, then you should reduce the load and revise your exercise program with a fitness instructor. If you were just an amateur, then at the onset of pregnancy, at first, you can practice at your usual pace (but only if you feel good).
Correct schedule and level of loads
It is best if you practice regularly, 3 times a week at the same time, and not from time to time.
Any such “casual” activity can be very stressful for the body, especially if you are not used to it.
The duration of the workout should be 20-30 minutes, it is best to do fitness classes for pregnant women after 1.5 or 2 hours after eating. When you take breaks during your workout, drink more water, and at the end – juice, fruit drink or compote.
Do not forget to ventilate the area where you will be training so that oxygen supply to the body is not reduced, which can prevent headaches and dizziness.
Do not forget that improper exercise, as well as ignoring precautions for pregnant women, can lead to negative or even tragic consequences: miscarriages, premature birth or weight loss.
All of these scary moments can be easily avoided by constantly monitoring your heart rate during exercise. The normal heart rate for expectant mothers during classes should be 120-130 beats per minute. In 5 minutes after measuring the pulse, it should normalize and become – 60-80 beats per minute. If this did not happen, then the loads are great for you and it is worth revising the lesson plan.
If during your workout you feel dizzy, blurred, nauseous, sharp pain in the abdomen or head, then stop immediately and contact your fitness instructor. If, immediately after classes, discharge begins to appear, pulling pains in the abdomen or changes in the activity of the baby, do not hesitate to contact your doctor.
So, all safety rules are followed, you feel great and decided to engage in active physical training. But what are the best exercises for pregnant women to choose – fitness, water aerobics, Pilates, walking or something else? Choose what suits your temperament more, because such exercises should be fun and enjoyable so that there is some benefit from them.
The very beginning of pregnancy, and specifically the first few weeks, are considered the most dangerous for stress, there may be certain risks to the health of the mother and the developing fetus. Therefore, in the 1st trimester fitness for pregnant women should be quite careful, especially in the first 4 weeks.
Exercises on a treadmill are allowed, but the speed of the belt should not exceed 5 kilometers, while carefully watching the pulse.
The safest way to exercise for pregnant women is aqua aerobics. During exercise, try to avoid stress on the muscles of the neck, as they will suffer from this and the lower back.
You can swim on your back with a special swimming board under your head. In the 2nd trimester of pregnancy, the risk of developing varicose veins increases, so fitness for the legs will be very useful. When exercising in the pool, try to strain your legs as much as possible, this will help to avoid varicose veins.
Pregnant women are also allowed dynamic stretching, that is, one during which a certain posture is taken and, for some time, held. These stretches are usually done with the help of a specialist, even with some weights. But be careful, such loads are allowed for expectant mothers only up to 26-28 weeks of pregnancy.
Getting closer to the end
From the second trimester of pregnancy, exercises that were performed on the back are gradually removed – they are transferred either to an upright position, or while sitting on a chair. In the 3rd trimester of pregnancy, the load on the mother’s heart increases, so fitness classes are mainly aimed at improving blood circulation in all organs.
In the last weeks of pregnancy, the load is significantly reduced, all kinds of torso bends are excluded, exercises where the starting position is standing are used only in 15% of the total training.
During pregnancy, a special substance is secreted in a woman’s body, which enhances the mobility of the joints. This is necessary in order for the pelvic bones to separate successfully during childbirth. That is why pregnant women are prohibited from exercises that are performed with a large amplitude, namely: leg swings, squats, torso bends.
Exercising regularly before and during pregnancy will play a positive role during childbirth, and will also help you quickly return to your usual form after the baby is born.