What to do with maintaining your form during the period of bearing a child? Can I do sports during pregnancy? Yes, you can, but the goal of the classes is now different. A woman at this time should worry about being physically prepared for childbirth and easier to endure the recovery period. This is what a set of exercises should be aimed at. There are specially designed programs for pregnant women. Find out exactly where such classes are held in your city.
But physical activity is not useful to all pregnant women, many of them need to be extremely careful, try not to move sharply. We will discuss in this article in which cases sports during pregnancy are useful, and in which they are not. And why?
Risks and contraindications
Sport during pregnancy in the early stages is quite acceptable. But if a woman gives birth to twins or triplets, then classes are still contraindicated. The burden on the body and the likelihood of complications in such pregnancies are much higher. First trimester training is prohibited for those who have a high risk of miscarriage or simply feel unwell due to toxicosis. In any case, before you engage in any kind of physical activity, you should definitely consult your doctor.
In a normal singleton pregnancy, sports are even beneficial. It is good if the expectant mother was engaged in fitness or yoga before pregnancy. Then during pregnancy, you can continue training. However, some asanas will need to be excluded. Which ones, the coach will indicate.
Pregnant women in the first trimester should not be allowed to overheat the body. When you feel that you are starting to sweat, immediately stop exercising. One more serious taboo in the first trimester regarding physical activity is cardio. However, those who regularly experienced heart stress before pregnancy do not need to completely abandon them, but henceforth they will have to reduce the frequency and reduce by half the time of each lesson.
It has already been proved by gynecologists that an apathetic woman lying on the couch for 9 months will give birth much worse than the one who was actively engaged in charging.
What sport is good?
Useful for a woman will be those exercises that are aimed at stretching the muscles of the legs, arms, which improve posture and train the muscles of the pelvic floor.
Recommended occupations:
- Swimming is the best sport for pregnant women. During swimming, the load on the spine decreases, so the woman feels better at this time. This sport is suitable for all women at any time. The only thing you can’t do is jump from the springboard in the pool.
- Fitball. A special ball was invented so that pregnant women can relax a bit by performing simple exercises on this fitball.
- Yoga for pregnant women. Allows you to prepare your breath and consciousness for childbirth.
- Pilates. Attention should be paid to Pelvic pelvic muscles. Be sure to choose perinatal Pilates, the general does not fit.
- Perinatal water aerobics is the best sport. In water, a woman does not feel her weight and can easily perform all exercises until almost the 9th month.
Sport during pregnancy in the early stages is even needed if there are no contraindications. You always have to get down to business with the mind. You can perform stretching exercises without fear, help various exercises in your lower back, and develop pelvic floor muscles. But you should not particularly strain.
Class Safety Principles
Is it possible to sport during pregnancy? If a woman has been engaged in physical exercises for a long time, she expects to give considerable strength and time to training, then she will have to disappoint. There are some principles of physical education for pregnant women, ignoring which a woman carrying a fetus risks losing her baby. Especially in the first trimester, when the fetus still needs to gain a foothold in the uterus.
What principles should be observed during any occupations?
- Do not overwork.
- Stop right away when you feel any discomfort.
- Avoid a strong increase in heart rate.
- Do not overheat, as the child still cannot regulate its temperature.
- Do not make sudden movements.
- Do not jump.
In fact, nature takes care of pregnant women. And usually they increase the elasticity of tendons and muscles, the hormone of joy is more produced.
When is it contraindicated to play sports?
If a woman has already managed to acquire a bouquet of diseases, was born with heart defects, then she should not be dealt with.
What health problems are contraindications to exercise?
- uterine bleeding;
- placenta previa;
- toxicosis;
- multiple pregnancy;
- kidney problems
- cardiovascular diseases.
Even if there are no contraindications, it is definitely forbidden to engage in horse riding, skiing from the mountains, lift the barbell, parachute and pump the press in the gym. You can not do a birch in the morning or stand on your hands.
Stages of charging. How to distribute the load
So, we now know that you can play sports in the early stages of pregnancy. But not everyone, but only those pregnant women whom the gynecologist allowed. If in the first trimester a woman could not exercise due to poor health, then in the second trimester you need to start with light workouts for 10-15 minutes.
Pregnant women should avoid those exercises where the abdominal muscles are involved, where there is a risk of losing balance and falling (applies to the bicycle).
Those who have a fairly good shape and feel cheerful in the first trimester, you can do every other day for 30 minutes. After each charge, take some time to breathing techniques.
If you practice at home without an instructor, try to arrange the exercises this way:
- Exercises to warm up the whole body. Shallow hands, turns. But not strong.
- Stretching the spine. Since the spine of a pregnant woman suffers very much, it is necessary to stretch a little, then the sensations in the back will not be so unpleasant.
- Stretching all muscles and tendons.
- Mandatory breathing exercises.
Classes should be built in this order and follow, as already mentioned, so that the pulse does not increase too much. If a woman correctly and competently prepares her body, childbirth will go smoothly and quickly.
First trimester
Sports in the first trimester of pregnancy in most cases are not abandoned by professional athletes - biathletes, cyclists, figure skaters; but after the 5th month they stop training with loads and fight for medals. But for those who are not connected with professional sports and cannot boast of excellent health and physical endurance, it is better to be careful and refuse traumatic sports. These are skis, rollers in the summer, bicycles.
Nevertheless, some take risks, because they love cycling in the mornings, and they can withstand cardio loads quite well.
Also, during pregnancy, many women have to abandon the step. This is a very energetic dance and jumping is too dangerous.
However, you need to continue the type of activity that you were involved in. If the doctor does not forbid you, you can develop further in your sport, but of course, by reducing the level of stress. After all, sport, as you know, cheers you up.
A lot of programs for pregnant women have been developed by fitness trainers. Simple dances are also suitable, where they learn smooth movements and develop muscles. For those who previously did little physical work, light gymnastics, aimed only at relieving unpleasant symptoms, is suitable. Sport and pregnancy go well together.
Some physical activity is necessary. If a woman does not train her body little by little, pain during childbirth will be unbearable. During labor, controlling the mind, emotions, and body is very important.
2nd Trimester Loads
The second trimester is safer in terms of risk of miscarriage. And a woman can do a little more. It is allowed to slightly push up from a kneeling position, lift dumbbells to chest level, but not more than 2 kilograms by weight.
It is great at this time to start doing yoga for pregnant women, as instructors at the school of yoga learn to focus on the body, to feel the degree of stress. After all, all women tolerate it in different ways.
Yoga and pregnancy. What asanas to exclude?
Many asanas from classical yoga are not suitable for pregnant women. This is also a tough sport. And pregnancy can be at risk. In this regard, a woman should be responsible for her condition.
What can not be done pregnant?
- Twisting the abdomen. All asanas with twists are done very easily, only the shoulders move, and the stomach remains motionless.
- You can not do a headstand.
- It is forbidden to pose the cobra and other asanas with the provisions lying on his stomach.
- Jumps to exclude.
- Exercises to work out the abdominal press are also excluded. This is, for example, a boat pose.
- Strong deflections and lunges are contraindicated. Also, it is impossible to perform the "fiery" frequent breathing popular in yoga.
The sitting butterfly pose and the garland pose will be helpful. All movements must also be measured. Occupation must be stopped if shortness of breath, dizziness, or cardiac arrhythmia appears.
Kegel exercises in the 3rd trimester
The famous obstetrician-gynecologist Arnold Kegel specially for the development of the pelvic muscles in pregnant women created a system of exercises. Although these muscles are little involved in everyday life, it is necessary to develop them during pregnancy.
Indeed, during the birth itself, they just work. And during pregnancy, it depends on them whether a woman can normally bear a heavy fetus.
Breathing techniques
Proper breathing is very important during childbirth. And childbirth, and sports, and pregnancy without proper breathing will bring only pain and problems. The body needs oxygen, and it’s important to learn how to properly “deliver” it to the lungs. It should be noted that during pregnancy it is necessary to breathe evenly. You can not allow long pauses between inhalation and exhalation, you can not breathe fast. Any breathing technique is performed only 3 hours after a meal. The temperature and humidity in the room should be the most comfortable.
The spine is stretched during exercise. You can not slouch, sit crooked while breathing. It is recommended to start from 4-5 minutes. Deep breathing may cause dizziness. Then you need to stop the technique.
Output
So, what do we answer the question about sports - is it possible to practice? Can I do sports during pregnancy, during pregnancy? Of course, it is useful to do this regularly, but preferably with a trainer. If there are no contraindications from gynecology, there are no heart diseases, ordinary exercises will bring only joy and good physical health.
Constant loads on the muscles of the pelvic floor and leg muscles will help to better cope with birth pains. Therefore, right from the 1st trimester of pregnancy, experts recommend that you force yourself to work on the body.