Can I do fitness during pregnancy?

With the onset of pregnancy, the life of every woman changes radically, and many familiar things are prohibited. Not so long ago, it was believed that any physical activity for a future mother is contraindicated. Up to the very birth, a woman was prescribed almost complete rest. Today, the opinion of experts has changed dramatically. After a series of studies, they proved that moderate motor activity during the period of gestation will only benefit the woman. Therefore, today, pregnant ladies are massively engaged in fitness. Indeed, in moderation and useful qualities, this type of physical activity has no equal rivals.

Exercise and its benefits

Given the growing interest in fitness, sports experts, together with doctors, have developed separate programs for pregnant women. All these training courses are aimed not only at improving the well-being of a woman, but also at preparing certain muscle groups for childbirth. Now, future mothers, performing special exercises, have the opportunity to maintain in good shape the chest, legs and other parts of the body. Although these simple physical complexes will not make the figure perfect, they will reduce the risk of gaining extra pounds.

During pregnancy, the press requires especially close attention. Since it is strictly forbidden to swing it at any stage of bearing the fetus, you can not perform any exercises associated with the load on the lower segment of the abdomen. But to maintain muscle tone at the proper level will help light inclinations in the chair.

Do not leave fitness classes after the birth of the baby. After all, with their help, you can quickly and efficiently tighten your stomach, and improve the contours of the figure.

In addition to the usual exercises, doctors strongly recommend expectant mothers to practice yoga, as well as special breathing exercises. These two types of fitness will also help women to master the methods of proper breathing. These skills will be useful to her in childbirth. Yoga is unique in that it helps a person tune into his own body. This ability will help a woman overcome fear and gather strength.

Sports activities are also useful for the unborn child: mother’s training will help the baby after birth to easily adapt to new conditions.

In addition to all these positive aspects, fitness has a few more obvious advantages:

• provides an influx of vital energy;
• activities contribute to good digestion;
• reduce the likelihood of constipation;
• improving the tone of the abdominal muscles, exercises prevent the appearance of stretch marks, or reduce their number.

When fitness is contraindicated

Pregnancy is not a disease. This is a special condition of a woman when a new life is forming. Therefore, any error in nutrition, daily routine, and even the organization of ordinary life, is fraught with grave consequences. Not excluding the opportunity to actively engage in certain sports, the expectant mother is still aware of the restrictions.

All the prescribed contraindications for physical activity for pregnant women are divided into two groups: absolute and relative.

Absolute contraindications completely exclude any kind of load.Sometimes a woman is prescribed full rest and strict bed rest for a long time. The following conditions may be the reason for such strict measures:

• threat of premature birth;
• rupture of membranes;
• history of miscarriage of a woman;
• multiple pregnancy;
• placenta previa;
• if before a real pregnancy the woman already had three or more abortions.

Relative contraindications do not imply a complete rejection of physical mobility. But their presence means that a woman should very carefully approach the choice of a set of exercises and coordinate all her actions with a doctor. Relative restrictions include:

• hypertension
• endocrine disorders;
• severe anemia;
• unstable weight;
• arrhythmia;
• diabetes;
• bleeding
• regression (fetal arrest) during a previous pregnancy;
• history of preterm birth.

If the contraindications listed in the list are not available, then it is quite possible to combine pregnancy and fitness. Of course, this is possible taking into account the fact that an individual program of classes will be developed for women by socialists.

Rules for conducting classes

Having decided to join fitness classes, a pregnant woman is obliged to follow some recommendations. Their list is small, so remembering these rules will not be difficult. But their implementation will increase the effectiveness of the classes themselves, and will greatly benefit the expectant mother and baby.

1. Training should be moderate. Do not bring the matter to shortness of breath.
2. You need to constantly monitor the intensity of the exercises.
3. Sudden movements, jumps and stretch marks should be excluded from the training program.
4. The regularity of training is a prerequisite even for pregnant women. Otherwise, it makes no sense to start classes.
5. Any ailment should be a serious reason to cancel the workout.
6. It is necessary to strictly monitor the water balance in the body and drink a sufficient amount of liquid. This approach will help to avoid dehydration.
7. Overheating of the body should not be allowed, as this adversely affects the fetus. In the summer, training should be moved to the early morning or do exercises in the evening. In winter, you should exercise in a cool room.
8. The training program should be selected individually taking into account previous experience in sports.
9. Each workout should begin with a good workout, which will ensure muscle warming. First you need to count the pulse - normally this figure is 12-16 beats in ten seconds. After a series of exercises performed, the heart rate becomes higher - an average of 18 beats.

Fitness at different stages of pregnancy

There are some features of classes during pregnancy. All of them are associated with fetal development and are aimed at minimizing potential risks.

1. The initial stage (1st trimester) is the period of formation of the main organs and systems of the unborn child. In this period, you can do light exercises aimed at strengthening the femoral muscles. Respiratory exercises are allowed.
2. The middle stage (2 trimester) of the development of the fetus is characterized by its active growth. But this does not prevent the expectant mother from doing fitness. During this period, exercises are aimed at the pelvic area and press. Therefore, it is recommended to perform the complex in a bandage. This will help reduce the load on the spine.
3. In late pregnancy, back relaxation exercises are recommended. They must be performed carefully, following the pulse. At the slightest deterioration, the training should be stopped immediately.

And finally, the main thing: fitness should become a pleasant and active addition to the daily routine for the future mother. You can not do any business, including sports, through force. But independent decisions in this difficult matter should not be made either.All the intentions of the future mother should be coordinated with the doctor observing her.

Video: is it possible to exercise during pregnancy