Can I do fitness during pregnancy?

With the onset of pregnancy, the life of every woman changes dramatically, and many familiar things are banned. Not so long ago it was believed that any physical activity is contraindicated for the expectant mother. A woman, up to the very birth, was prescribed almost complete peace. Today, the opinion of experts has changed dramatically. Through a series of studies, they proved that moderate physical activity during the gestation period will only benefit the woman. Therefore, today, pregnant ladies do a lot of 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 specialists together with doctors have developed separate programs for pregnant women.All these exercises are aimed not only at improving the well-being of the woman, but also at preparing certain muscle groups for childbirth. Now, future mothers, performing special exercises, have the ability to keep their breasts in tone, 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 particular attention. Since it is strictly forbidden to swing it at any stage of gestation, it is impossible to perform any exercises related to the load on the lower abdomen. But to maintain the tone of the muscles at the proper level will help light slopes on the chair.

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

In addition to the usual exercises, physicians strongly recommend yoga classes to future mothers, as well as special breathing exercises. These two types of fitness will also help women master the techniques of proper breathing. These skills will be useful to her in childbirth. Yoga is unique in that it helps a person to tune in to 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 workouts will help the baby after birth to more easily adapt to new conditions.

In addition to all the positive aspects listed above, fitness has several obvious advantages:

• provides a flow of vital energy;
• classes contribute to good digestion;
• reduce the likelihood of constipation;
• improving the tone of the abdominal muscles, exercise prevents 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 serious consequences. Not excluding the opportunity to actively engage in some sports, the expectant mother is still aware of the limitations.

All provided contraindications for physical training for pregnant women are divided into two groups: absolute and relative.

Absolute contraindications completely exclude any kind of stress. Sometimes a woman for a long time is prescribed complete rest and strict bed rest. The reason for such strict measures can serve as the following states:

• the threat of preterm birth;
• rupture of membranes;
• history of miscarriages;
• multiple pregnancy;
• placenta previa;
• if before the onset of this pregnancy, the woman already had three abortions and more.

Relative contraindications do not imply a complete rejection of physical mobility. But their presence means that a woman should be very careful in choosing a set of exercises and coordinate all her actions with a doctor. Relative limitations include:

• hypertension;
• endocrine disorders;
• severe anemia;
• unstable weight;
• arrhythmia;
• diabetes;
• bleeding;
• regression (stopping the development of the fetus) during a previous pregnancy;
• premature birth in history.

If the listed contraindications are not available, then it is quite possible to combine pregnancy and fitness. Of course, this is possible given the fact that an individual training program will be developed for a woman by socialists.

Course Rules

Having decided to join the fitness classes, a pregnant woman is obliged to follow some recommendations. Their list is small, so remember 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 take place in moderate mode. Do not bring the matter to shortness of breath.
2. You need to constantly monitor the intensity of the exercises.
3. Sharp movements, jumps and stretch marks should be excluded from the training program.
4. Regular training is a must even for pregnant women. Otherwise, there is no point in starting classes.
5. Any discomfort should be a serious reason to cancel training.
6. It is necessary to strictly monitor the water balance in the body and drink a sufficient amount of fluid. This approach will help to avoid dehydration.
7. It is impossible to prevent overheating of the body, as this negatively affects the fetus. In the summer, training should be postponed to the early morning or do exercises in the evening. In winter, you should train in a cool room.
8. The training program should be selected individually, taking into account previous experience in sports activities.
9. Each workout should begin with a good workout, which will provide warming up of the muscles. First you need to calculate the pulse - in normal, this figure is 12-16 beats in ten seconds. After a series of exercises, the pulse rate becomes higher - an average of 18 beats.

Fitness at different stages of pregnancy

There are some features of employment during pregnancy. All of them are associated with the development of the fetus and are aimed at minimizing potential risks.

1. The initial stage (1st trimester) is the period of the 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 gymnastics are allowed.
2. The middle stage (2 trimester) of fetal development is characterized by its active growth. But this does not prevent the future mother to engage in fitness. During this period, the exercises are aimed at the pelvic and abs. Therefore, it is recommended to perform the complex in a bandage. This will help reduce the load on the spine.
3. In the later stages of pregnancy, exercises to relax the back are recommended. You must perform them carefully, watching the pulse. At the slightest deterioration of the condition, the training should be immediately stopped.

And finally, the main thing: fitness should be for the expectant mother a pleasant and active addition to the daily routine. You can not engage in any business, including sports, through force. But to make independent decisions in this complex issue, too, should not be. All intentions of the future mom should be consistent with the doctor watching her.

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