Pregnancy and sport - is it compatible? What sport to choose during pregnancy.
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Pregnancy. Not a single life cycle is shrouded in so many myths, superstitions and false councils. Having read and heard myths about pregnancy, about what can be done and many young girls can not stop leading a full lifestyle as soon as they find out about their position.
Thus, causing more harm than the benefits of yourself and your baby. In this article, we destroy the myth about the fact that pregnant women cannot be engaged in physical exercises.
Indeed, there are pregnancies occurring with complications, during which doctors recommend bed rest, lack of physical activity and, of course, complete calm.
But this is only a small percentage, the rest of the young women, especially those who have actively played sports before pregnancy, can and should even engage in themselves physically in order to maintain themselves in good shape and prepare for natural birth.
Contraindications to fitness during pregnancy
In order not to waste your time, we will immediately voice to whom the sport is better to postpone for later:
- Until the first visit to the doctor and complete tests. Even if you feel excellent, a certain problem that does not make yourself felt inside you. For this, there is an test and ultrasound. Go through all the necessary examinations, make sure that everything goes well, and then proceed to fitness
- Anemia. It is not so rare in a pregnant woman, while the diagnosis is made and removed during pregnancy. For treatment, it is most often enough to drink a course of pills and after making sure that everything has happened - you can go to fitness
- Multiple pregnancy. For a woman’s body, this is a double load. Therefore, without the recommendations of a doctor, do not overwhelm yourself
- The threat of interruption, pulling pain, bleeding and daub, abundant discharge. In this case, you are shown bed rest and in no case no load
Can I play sports during pregnancy?
You can and should. Often he is not only older women, but youth can also be heard the phrase “you cannot shake the child”. By this, they justify the need to refrain from sports and intimate relationships to childbirth. Let's plunge a little deep into the story and look at our pregnant women great -grandmother.
An example (repeatedly described in literature and scientific tracts). The field, haymaking, a woman on demolitions at the time of the fight goes to the haystack, away from the rest. A new person appears there. She wraps him in a diaper (which they began to carry it with her in advance) and remained with him for a couple of hours to take a break. Then she got up and went to work further.
- From this description it can be understood that women worked (the same physical activity) up to childbirth, and after a few hours they were recovered enough to continue to work. There are many such examples in history, these are women, warriors, artisans, and many others
- When and by whom was the theory of “you can’t shake the child” was invented? Presumably the theory appeared in the royal houses of Europe with the advent of Christianity. The ladies were not too burdened by labor. But with the advent of the new religion, menstruation, pregnancy and the process of birth of the child have finally acquired a negative color
- On such days, women were increasingly sitting in their chambers, performing as few movements as possible. Later, the theory was popular, and despite the ardent beliefs of doctors that pregnancy is not a disease, women of many countries of the world tried to move to a minimum
But these days in the past and today doctors strongly recommend healthy physical activity. You have no contraindications, do you want a healthy baby and a beautiful figure shortly after childbirth?
Do you want to give birth yourself without pain relief and intervention of doctors? Fitness for pregnant women, what you need now!
Which load to choose?
The first thing to pay attention to is the testimony of doctors. The second - did you go in for sports earlier. For those who did the last time at school, and now decided to prepare for childbirth, you can recommend yoga for pregnant women, as well as swimming and fitness for pregnant women in water. Third is a trimester of pregnancy. Depending on it, we will choose one or another load.
Sport in the first trimester of pregnancy in the early stages
Cardial loads must be reduced to those who were engaged earlier and not to start if there was no experience earlier. In the first trimester of pregnancy, it is heavy for many with high pressure, an increase in the pulse, and even dizziness because of this. The heart is already working actively during this period, the load is not for him.
From the moment you saw two stripes on the test - a sport with a high risk of injuries is contraindicated. It can include snowboarding, skis, basketball, horse riding and even cycling, if it is high -speed or with obstacles.
If sport was absent before pregnancy
Target: Save the initial dimensions and quickly return the body shape before pregnancy. Prepare the body for natural childbirth.
Time and frequency of training: It is advisable to engage in an active lifestyle in the first trimester to be a fitness to expectant mothers no more than 3 times a week for an average of 30 minutes with a complete absence of cardio loads.
In addition, you need to add: walking in the park. Often they offer to replace the treadmill at small speeds, but this offer is relevant only when the path is in the fresh air.
Video: Exercises for pregnant women - 1 trimester
Which load to choose?
- Swimming and aquaerobika. Note that the scientists have examined more than a thousand pregnant women floating in chlorinated and river water. In the first case, no safety was found, but relatively river and lake water, the scientists of the whole world are categorically against. Sea water causes a lot of disputes, but there are still no contraindications
- Yoga. It will help to tighten and work out all the muscles of the body, prepare the body for bearing the baby in the last periods, pass the birth easily and almost painlessly
- Gymnastics for pregnant women. Easy physical exercises that can be performed to maintain the body in good shape, relieve unpleasant symptoms and smooth preparation in the upcoming childbirth
If before pregnancy a woman went in for sports.
Target: Save the initial ideal size of the body and restore the figure as quickly as possible after childbirth. Pass the process of pregnancy and childbirth as easily and pleasant as possible. Do not forget about your lifestyle and delight yourself with excellent forms throughout pregnancy.
Time and frequency of training: For a trained body, the first trimester most often passes almost imperceptibly. Many world athletes throughout the first trimester participated in competitions and even took first places. It is necessary to reduce the intensity of training or their frequency solely according to doctors. In the event that the sport is traumatic, continue or switch to a hopeless sport.
Be sure to inform the coach about pregnancy, he will adjust the load and will carefully follow you during training.
Which load to choose?
- First of all, the one you dealt before pregnancy. But changes are also possible (replacement for another sport or partial replacement)
- Cordi -training in your case, shown until the beginning of the third trimester
- Power training must be adjusted with the coach to continue to train the body, but to prevent reloading harmful to the future mother and baby
- Dancing, all types of aerobics, shaping and strip plastic can continue until the birth itself or until the tummy grows so that it will be difficult to do
In addition, you need to add: hiking, charging in the fresh air. Swimming, aquaerobic and yoga for gradual preparation for childbirth.
Sport in the second and third trimesters of pregnancy
If you decide to do fitness for the first time at this time, we recommend that you stop at a fitness for pregnant women, which will prepare the body for bearing in the last dates and natural childbirth.
Exercises in water, yoga in the fresh air are perfect for you (if pregnancy takes place in the summer period), or indoors, gymnastics for pregnant women.
If you previously played sports, and there are no contraindications, continue at a comfortable pace for yourself. Listen to yourself, if the body is tired, the head, weakness or other ailments are spinning, it is better to leave the training for this day. If the symptoms are repeated, visit a doctor to make sure everything is in health.
Video: Exercises for pregnant women 2 trimester / fitness mother
If they had previously played sports, but in the first trimester I had to stop (toxicosis or temporary restrictions of doctors who are currently removed), training is permissible exclusively under the control of the instructor for a specially prepared program.
In addition, from the beginning of the third trimester, it is advisable for everyone, without exception, it is advisable to add breathing gymnastics that helps in the process of childbirth, as well as Kegel exercises.
Celebrities engaged in fitness during pregnancy.
Today, many celebrities show an example of their way of life, and thereby inspiring millions of women. We hope that these women will inspire you today!
Video: Fitness for pregnant women
