Do not treat pregnancy as a disease, but as a woman in a position as a patient in intensive care. The process of bearing a child is a wonderful moment in life. Despite the toxicosis and other unpleasant sensations that a woman experiences, being in an interesting position, she can still lead a familiar lifestyle. This does not mean that the fair sex can drink and smoke. First of all, it concerns a healthy lifestyle.
But what to do for those for whom exercise is an integral part of life? Can I do sports during pregnancy? Will you have to give up fitness and other workouts? What sets of exercises are permissible at different stages of bearing a baby? Let's consider all these questions in more detail.
Benefits of Exercise and Sports during Pregnancy
In the modern world, special programs have long been developed that are recommended not only by professional trainers, but also by gynecologists. Moreover, there is a huge amount of evidence that sports activities not only help to improve the well-being of a future mother, but also develop muscles that are involved directly in the process of giving birth to a baby. In addition, exercise during pregnancy helps to control the weight of the woman in labor.
Even 20-30 years ago it was believed that a pregnant woman should spend all time in bed and move less. Today, the attitude of specialists to this issue has changed dramatically. Thanks to the research of scientists, it was possible to find out that with the right physical exertion, the stamina of the mother increases, which will be very useful to her in the future.
In addition, speaking about whether it is possible to play sports during pregnancy, it is worth noting the fact that physical activity improves the digestive system and helps to normalize metabolic processes in the body. If the set of exercises is selected correctly, then the future mother’s immune system will strengthen, and the baby will receive the necessary amount of oxygen.
Thanks to gymnastics, fitness or other exercises, you can avoid the swelling of the body and the unpleasant stretch marks that often appear during pregnancy.
What kind of sports is allowed to do during pregnancy?
Of course, when a woman is in an interesting position, she is not allowed to engage in all physical activities. Speaking about what kind of sports to do during pregnancy, experts recommend giving preference to swimming. Such classes are recommended at any stage of gestation. In addition, this sport allows you to relax the muscles of the spine and joints. In addition, during the swim, the woman’s body relaxes and gets the necessary rest.
Today, fitness is very popular. Thanks to such exercises, you can maintain your body in good shape, increase muscle flexibility and prepare your body for the upcoming birth. Such exercises will help to save the figure and quickly return it to its previous state, after the baby is born.
In addition, listing what sports you can do during pregnancy, doctors also speak positively about Pilates and yoga. Such training helps to properly stretch the muscles, control breathing and stabilize the body as a whole. In addition, in almost every section of yoga there is a special course for pregnant women.
What physical activities should be discarded?
When discussing whether it is possible to play sports during pregnancy, it is imperative to clarify that boxing, parachuting and horse riding must be completely excluded. Regardless of the period of carrying the baby, such training is considered to be traumatic, so there can be even talk about the lady in the position being exposed to hypothermia, overheating or shaking.
Also, you can not do:
- Jumping in place, step and dance aerobics.
- Long-distance running
- Diving, diving, water skiing.
- Riding a bike on the road.
- Weight lifting and any strength training.
In addition, it is worth avoiding any activities in which there is strong pressure on the abdominal muscles. Sharp movements and strong bends should also be avoided.
Features of sports exercises
Speaking about whether it is possible to play sports during pregnancy, it is worth considering that the process of bearing a baby in each woman can take place in different ways. If some sporting events are shown to one lady, then the other representative of the floor can not always perform the same set of exercises. That is why, before starting training, it is imperative to consult with your doctor and undergo the necessary examination. Only a competent specialist will be able to determine which sport will not harm the future mother herself, as well as her baby.
Many women are shy of their bodies and prefer not to go to the gym, so as not to explain to everyone their interesting position. However, according to reviews, sport during pregnancy does have a lot of positive aspects. What to do? Everything is very simple. It is best to attend group exercises for pregnant women. Previously, this practice was extremely rare. However, today more and more women prefer to maintain their tone, therefore, problems with finding such groups should not arise.
How to do sports during pregnancy?
Any sports activities should not be too intense. Too much overload is dangerous for any person, to say nothing of pregnant women. Therefore, starting to engage in fitness, it is worthwhile to develop a training plan in detail. If, after class, a woman suffers from shortness of breath, then she needs a more gentle course.
You also need to remember that there should not be too many pauses in sports. If a woman began her studies, and then interrupted them for several months, then after that she cannot continue from the place where she finished the last time. Therefore, it is better to immediately determine for yourself a smaller course of exercises, but so that it is performed on a regular basis.
During and after classes, you need to carefully monitor your condition. If at any stage the woman is feeling unwell, then the exercises should be stopped immediately.
Some athletes prefer not to drink fluids during training, but this does not apply to pregnant women. On the contrary, ladies in position should consume as much water as their body requires, regardless of whether they do yoga, fitness or swimming.
Overheating should be avoided, as this negatively affects the condition of the fetus. Therefore, training in the summer should be less long.
Early Pregnancy Sports
During the first trimester, the vital organs of the baby are laid, so during this period it is best to minimize classes. Many mistakenly believe that if the stomach has not yet grown to a huge size, then you can load yourself with more serious workouts. Such events will not only not have a positive result, but may even lead to a miscarriage. If the embryo is still not firmly fixed on the walls of the uterus, then any shaking can lead to its death. Therefore, it is better to refrain from full sports during the first trimester of pregnancy.
However, you can do breathing exercises and simple exercises to strengthen the pectoral muscles.
Sports in the second trimester
If the pregnancy goes well, then the size of the woman’s abdomen at this stage does not stop her from doing the exercises. In addition, during this period, the fetus is already firmly held in the uterus, so doctors are allowed to engage in more serious physical exercises.
If we talk about how best to exercise during pregnancy in the second trimester, it is best to perform all the activities in a special bandage. It helps to reduce the load on the spine of the expectant mother. In addition, back exercises should be avoided during this time period. In this position, less oxygen is delivered to the fetus. Therefore, it is better to perform exercises lying on your side or standing.
Sport in late gestation
Many ladies believe that when they become clumsy due to too big a stomach, there is no point in doing fitness. In fact, this is not so. In later pregnancy, it is worth giving preference to exercises aimed at relaxing the back and strengthening the muscles of the hips. You can also do arms and chest. These parts of the body will be needed very soon for the constant carrying of the baby in his arms and his feeding.
It is also worth giving preference to fitball exercises. Thanks to this uncomplicated sports product, you can improve the tone of the uterus. However, if any exercise leads to increased heart rate or dizziness, you should abandon sports activities. Also, if you have any ailments, you should consult a doctor.
When are sports contraindicated?
There are a number of symptoms in which women should forget about training. For example, if the expectant mother noticed spotting on her underwear. This can be a symptom of both pathologies and problems with the fetus.
In addition, sports should be abandoned to those who suffer from uterine hypertonicity. In this case, because of every careless movement, there is a risk of abortion.
Also, physical activity should be excluded if the future woman in labor has severe toxicosis, inflammatory processes occur, or an exacerbation of a chronic disease has occurred.
Useful Tips
Regardless of whether a woman is involved in sports during pregnancy in the early stages or in the third trimester, she should be careful. For training, you should choose comfortable clothes and shoes made of high quality and natural materials.
During classes, you should not chase a coach or set goals for yourself. If a woman is not feeling well, then the classes stop at any stage.
If during the training the pulse increased, dizzy, stomach ache and so on, then you should stop and consult a doctor as soon as possible. Dyspnea should not be allowed, since in this case oxygen will be difficult to access the fetus.
Sports activities need not be treated as an obligation. If a woman feels that it is difficult for her to cope with the loads, then it is better to abandon them.
Finally
Having learned about pregnancy, do not be afraid that the next 9 months will have to sit under house arrest. Expecting a child is a great time when girls should experience exclusively positive emotions. Thanks to sports, you can improve your mood, keep your body in good shape and prepare yourself for childbirth. The main thing is to consult a doctor about everything, and then there will be no unpleasant surprises.