How to play sports during pregnancy - sports loads for pregnant women
What behavior should a pregnant woman follow? Do I need to perceive a pregnant body as something fragile? Is it possible to maintain physical fitness? Periodically flashes information that a sports girl is easier to tolerate childbirth. So, how to exercise during pregnancy and whether it is possible?
Sport and Pregnancy Compatibility
First you need to find out whether the woman has been doing sports before pregnancy, since the intensity of sports downloads is directly dependent on this information.
Also do not forget that pregnancy is an unpredictable condition. After all, even the world champion is not immune from serious toxicosis or threat of miscarriage. In this case, about any sport can not be a question, all your strength, time and health you need to devote to bearing the baby.
When and what sport can not be practiced:
- There is a threat of miscarriage.
- It is not recommended to go in for sports, which necessarily includes one of the following elements: running, jumping, lifting weights.
- Cycling, horse riding, bicycling, basketball, parachuting, jumping and climbing are also dangerous.
- During pregnancy, it is better to give up playing sports, which is associated with a delay in breathing.
- The issue with snorkeling remains unsolved. There is an opinion that a diver is easier to bear the process of procreation, but do not forget that the pressure drops are familiar to her from childhood. Holding the breath of an inexperienced pregnant athlete can adversely affect both the health of the baby and her own.
What kind of sport can you do
Pregnancy is not an easy state, during which a child is formed. Doctors usually say that the correct wearing of pregnancy can not result in improper births. This is very important, because a woman in an "interesting" position should follow not only her food, but also her behavior and way of life. In addition, the baby and the delivery reflect the emotional state of the woman.
But if the psychoemotional state can not be controlled by everyone, the physical preparation is something that any normally healthy pregnant woman can afford.
Its contribution was made by nature: increased flexibility and endurance - qualities inherent in every woman expecting a child. And if during the gestation the future mummy does not reduce the motor loads, it will not only add flexibility, but will increase the endurance of the muscles, which can guarantee the successful course of labor.
If you do not know which sports are acceptable for you, then you should start with mild physical exertion. For example, an unprepared future mother can afford a long walk or swimming in the pool.
The most favorable period for sports is the second trimester, as by this time the adaptation of the body to the process of gestation, the restructuring of the hormonal background is being completed and the risk of threat to the little man is significantly reduced.
There are much more restrictions in the first trimester than in the second. This time is the most critical for pregnancy, because it is during this period, there is such a serious problem as the threat of termination of pregnancy, as well as laying the basic organs and systems. In addition, the first trimester is the time of starting physiological changes in the body, which can cause malaise, poor health and toxicosis.
So, what sports exercises are undesirable during the first three months:
- serious cardio-load, since the work of the cardiovascular system is so accompanied by tension;
- any stretching exercises. The first trimester is the time of the presence in the body of an increased amount of hormone, relaxing the muscles and ligaments, which is fraught with injuries and strains.
- jumps and other physical activity that can lead to a drop in the pregnant.
And always it is necessary to remember that any physical load should be oriented to well-being. If the pregnant woman feels nauseated or dizzy, then what sports activities can you talk about?
If self-study is planned, then you need to pay attention to mild physical stress.
The most suitable sport for pregnant women is swimming. By the way, the modern fitness industry will be pleased with its diversity: aqua aerobics for pregnant women, yoga, aerobics or even oriental dances.
The most important thing is that lessons bring the future mother a lot of positive emotions, because if she is cheerful and vigorous, then the pregnancy will pass easily and gently.
Benefits of fitness during pregnancy
The list of fitness exercises suitable for pregnant women has long been formed. Their main goal is to improve the general well-being of the future mother, develop individual muscle groups and prepare the body for delivery.
Many women are interested in how long can I exercise? Before any, because they are aimed at maintaining the tone of the chest, arms and legs. The main thing, do not forget that during 9-month waiting, you can not perceive fitness as a means of obtaining the ideal figure, since this can be started only after the birth of the baby. But due to moderate employment, the probability of gaining weight during pregnancy will still decrease.
We advise you to read:
Is it possible to be pregnant in the pool
Lifestyle during pregnancy
Proper nutrition for pregnant women
Excess weight during pregnancy