SPORTS FOR PREGNANT WOMEN
Pregnant women undergo tremendous changes in the body. They dictate new rules and a way of life. This also applies to physical activity. From the article, you will learn many useful recommendations.
Sports for pregnant women: pros and cons
Pregnant women undergo tremendous changes in the body. They dictate new rules and a way of life. This also applies to physical activity. Gynecologists and fitness trainers point out: that training does not harm most athletes and does not threaten the fetus. If you have no contraindications, everything is limited to a slight sprain and muscle pain.
It is important to consider the changes that occur within you:
- As the weight increases, the center of gravity shifts. This leads to lordosis of the lumbar, the load on the spine and legs. Slow down during strength training. Such a sport in the early stages of pregnancy is contraindicated for everyone – it is fraught with miscarriage.
- Fluid volume increases, heart rate increases, and vascular resistance decreases. Eliminate static loads – they provoke a sharp decrease in pressure.
- The volume of ventilation is doubled. Control your well-being during aerobic and anaerobic loads: they can be harder. Not enough oxygen, shortness of breath – stop.
- Violation of thermoregulation. The expectant mother has a greater risk of dehydration and overheating. Drink water frequently during your workout. Practice in a cool environment.
Follow the rule – do not overdo it and control your condition.
The benefits of sports during pregnancy
Pregnancy is going well; you feel great, have no contraindications, and train wisely – physical activity will be good for you and the fetus. It reduces many risks:
- diabetes in the pregnant mother;
- delayed fetal development;
- complicated childbirth using forceps, vacuum.
- Reasonable loads help keep weight gain under control and recover after the birth of a child.
- Reduces discomfort for back pain.
The harm of sports to pregnant women
It can be harmful for several reasons:
- You have not adapted your workouts to your current position;
- Loads are too intense;
- Do you exercise in early pregnancy?
- Do you have any contraindications?
- You are engaged in a prohibited sport for pregnant women.
In these cases, the muscles of the uterus may contract excessively. Pulling or pain in the form of contractions in the lower abdomen and discomfort are the most common consequences. They usually do not lead to miscarriage.
Remember: sports in early pregnancy can lead to disastrous consequences. Don’t risk yourself and your child.
Exercise in early pregnancy
The riskiest period. A slight physical overload can provoke a miscarriage or pathology of pregnancy. Did you know about the position? Limit exercise, exercise when you feel good, and listen to body signals.
When Not to Exercise During Pregnancy
Gynecologists do not allow patients to be active in such conditions.
- Anamnesis. Diseases – chronic, gynecological;
- Chronic diseases: blood vessels, heart, lungs, pressure surges;
- Pathologies of pregnancy: premature shortening of the cervix, bleeding from the genital tract, presentation, preeclampsia, severe anemia, bearing more than one baby. In these cases, sports in the early stages of pregnancy are strictly prohibited – until the birth of a child.
In the presence of chronic diseases or diseases transferred during gestation, only a doctor can decide whether a pregnant woman can exercise.
Refraining from training in the 1st and 3rd trimesters and at the planning stage of the baby is recommended.
Allowed sports for pregnant women
Were you not actively involved in sports before conception? The best options for you are walking and adapted yoga. There are no inverted poses in the latter – nothing threatens the fetus. The ideal sport for pregnant women is swimming in a calm style and measured pace.
Light gymnastics or fitness for pregnant women at home is perfect. Do not stretch your abdominal muscles!
Physically prepared women can continue training on simulators, play badminton, tennis, run, and Pilates.
Consult a gynecologist about training. Do not forget: sports in early pregnancy and the 3rd trimester are prohibited for everyone. Then adapt the intensity of training – reduce the load, and stop exercising if you feel discomfort.
Forbidden sports for pregnant women
Due to increased injuries, martial arts, horse riding, parachuting, skiing, rollerblading, snowboarding, and skateboarding.
Motorcycling, riding scooters, and similar vehicles create vibration, negatively affect the pelvic organs, and provoke a miscarriage.
Cycling (including imitators) increases blood flow to the uterus and provokes tone – this is a threat of miscarriage.
Swimming underwater, diving – the fetus does not receive enough nutrition against the background of altered pressure.
Bodyflex – the expectant mother should not hold her breath.
Lifting weights – the limit for pregnant women is 5 kg. Unprepared is better to lift even less.
Running is not suitable as a sport during pregnancy, especially sprinting and long distances.
Dance aerobics and dynamic dancing are not suitable sports during pregnancy. They are associated with sudden movements and excessive stress on the muscles.
Sports during pregnancy in the first trimester
The fetal egg is only fixed at the beginning of the baby’s gestation. The a great risk of miscarriage. Your job is to minimize it. No sports in the first trimester! Try to lead a calm lifestyle, and avoid stress.
Do you have a sports background, and at the planning stage, did you actively train, and do you feel good with the onset of pregnancy? Continue to lead a normal life.
Those who did not go to the gym regularly or are overweight should not start – wait for the 2nd trimester. Sharp physical activity in the first three months of gestation will become stressful for the body.
Sports during pregnancy in the 2nd trimester
The embryo is securely fixed and develops. The tummy is small; toxicosis has passed, and expectant mothers feel cheerful.
The period is considered the safest for physical activity. In the second trimester, it is useful: blood circulation improves, and the fetus receives more nutrients and oxygen – this is necessary for its development. Take care, and don’t forget to monitor your well-being.
Sports during pregnancy in the 3rd trimester
Quiet period. Every expectant mother should reduce the load, regardless of physical fitness. Exercises in the prone position, mabu stance (deep squat), and jumping are considered dangerous – they increase the tone of the uterus and the risk of premature birth.
What loads are allowed for a woman?
Gynecologists recommend at the beginning and end of pregnancy to reduce them. Here are some rules.
Rule number 1: The main criterion is your well-being. There is no single recommendation – each mother evaluates her condition herself; the assessment is subjective. Only you know when you feel uncomfortable.
Rule #2: Use the “speaking test.” You do exercises and talk. You can keep up the conversation and not suffocate – everything is fine. Your breath hitches, you can’t speak – a signal to slow down and take a break.
Rule #3: Don’t train to the point of exhaustion. Light fatigue is acceptable – no more!
Rule #4: Drink plenty. A woman needs to observe the drinking regimen. During training, the need for water increases.
Rule #5: Be aware of danger signs. These include contraction-like pain in the lower abdomen, blood from the vagina, water leaking (or you suspect it) when you are at rest, you do not stop short of breath, migraines, calf muscles or behind the sternum hurt, your legs swell, you feel weak in the legs, there were cramps.
Stop exercising if symptoms appear. If necessary, consult a gynecologist.
Recommendations for choosing a sport for pregnant women
Tip #1: Consult a doctor. He will assess your condition, the course of pregnancy, and the development of the fetus. Based on the data, the gynecologist will prohibit or recommend limiting physical activity.
Tip #2: Choose the right pace. Daily gymnastics for half an hour will be useful for you and your child. Exercises should be selected taking into account your fitness and health. But exhausting yourself with a two-hour load a couple of times a week is a bad idea for a future mother.
Tip #3: Assess your preparation. Leading a passive lifestyle? Don’t grab dumbbells! Start simple, like walking in the park or relaxing in the pool.
Tip #4: Exercise outdoors or in an air-conditioned room. Avoid direct sunlight – overheating is dangerous for you and the child.
Tip number 5: Increase the load gradually. Track status.
Tip #6: Don’t take risks. Even if you are an athlete, exclude sports from your life if there are contraindications. Nothing is worth a successful pregnancy.
Loads at home
Here are a few rules for a safe workout at home.
Rule 1: Track your heart rate. The norm is from 125 to 140 strokes. The indicators are common for all pregnant women.
Rule 2: No sudden movements and stretch marks. Do the exercises smoothly, do not rush – it is safer for health, and muscles are better worked out.
Rule 3: A sip of water – every 15 minutes. Drink clean water without gas. It will protect against dehydration and overheating and remove toxins from the body.
Rule 4: The temperature in the room is a maximum of 38 degrees, and the humidity is optimally 60%. Overheating of the mother is a risk for the baby. Remember this.
Rule 5: Move. Standing or sitting still for a long time can cause pain in your legs and back.
With the onset of pregnancy, you do not need to lie down on the sofa and lead a passive lifestyle. It is no less harmful than aggressive workouts. Find a middle ground – and classes will do you good.