Have you decided to be the most beautiful, healthy and athletic mother for your baby? But sport during pregnancy has limitations. In physical exertion, as in all walks of life, slowness and gradualness is important, especially during pregnancy.
An active lifestyle is undoubtedly a great pastime, but if lying on a sofa was your favorite leisure before pregnancy, then you don’t need to strive to become a master of sports.
Now you have a special condition of the body, so before starting any workouts (even minimal ones), you should consult with your gynecologist.
Even if you are a seasoned athlete, and before the pregnancy you set records for high jumps or lifting weights, in the current position, any loads may be contraindicated.
Contraindications for sports activities:
The doctor will also prohibit any physical activity if you have heart disease or blood vessels, bleeding (even very small), premature opening of the cervix, problems with the attachment of the placenta.Unsafe sport is also considered in the case of multiple pregnancies.
Mom Ira shares experiences:“I was told to lie down and not think about sports yet. And before that I had been practicing yoga for 5 years, I went to the pool and danced. In general, accustomed to active life. And here - lie down. Places I can not find. But what to do: baby's health is more important. For the sake of the small, you can suffer. I still have 13 weeks. Maybe more will be allowed when the child gets stronger. "
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When to start classes?
If you are bypassed by health problems, you have received good from the doctor, you can start classes. But not earlier than 13-15 weeks of pregnancy, becausein the first trimester, physical loads may be unsafefor the baby. This period is considered the most risky for carrying a child and important for its development: right now the placenta and the most important internal organs of the baby are formed.
The doctor may allow you to engage in a lightweight version of fitness or gymnastics, if sport was the basis of your “pre-pregnancy” life. But this is only on condition that the baby develops normally, toxicosis does not torment you, and you do not intend to beat records in the hall (the health of the crumbs now is the most important).
Give up during pregnancy fromvery intense workoutsworking with weight or jumping. It is best, of course, to start playing sports while planning conception, so that regular loads become familiar to the body. But you do not need to complicate the program or increase the pace in anticipation of a miracle, and when it happens, continue to work at your usual pace (if you feel well and the doctor has resolved).
Begin to train preferably no later.32th week of pregnancy.
Mom-forumchika Olya tells:“I had a disc with gymnastic exercises for pregnant women, I worked on it right up to the birth. Every day I spent 60 minutes: elements of yoga, a little stretch, oriental dances. I do not remember what is called. Aerobics for future mothers. I also traveled by ellipse to the next-to-last day for an hour. She felt great, and she looked good too, than she was very pleased. ”
It is best to engage in a group where, in addition to the instructor, there is also a fitness doctor (in large sports clubs there are such). They need to find you a safe level of load, which will correspond to your physical fitness, age, state of health and duration of pregnancy.
The second trimester of pregnancy is the safest and most comfortable period for practicing. At this time, avoid exercises for training the rectus abdominis.
In the third trimester of pregnancy, it is not necessary to choose classes with a complex choreography, which take place at a fast pace, and, performing strength training, it is better to do without weight.
You can practicedifferent types of gymnasticstraining the breath (which is definitely useful in childbirth), develop muscles and increase their elasticity (which will help you to always be beautiful), prepare muscles and ligaments for childbirth, strengthen the spine. The complex of certain exercises will help the child to take the correct position in the uterus.
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Set aside during pregnancy
Despite the usefulness of physical exertion, there are sports thatprohibited during pregnancy. For example, you can not engage in any traumatic or dangerous sports. Now you are responsible for a small life, so the priority is to protect yourself from various jolts, falls, hypothermia or overheating.
In the black list fall:
You can not be engaged in the near futurestretching the abdominal muscles, do exercises with sharp movements, strong stretching or strong bends of the back.
Remember that what is important now is not so much the beauty of the body or the desire for physical activity, but the health of the baby and its development. If you take into account all the recommendations, then a sports pregnancy will benefit both of you only.