In fact, the concept of “don’t shake the baby” is long outdated. Modern research proves that reasonable exercise during pregnancy (not bodybuilding, of course) greatly facilitates bearing a child and has a beneficial effect on the health of both participants in the process. Moreover, the positive effect is only enhanced if you lead an active lifestyle from the very beginning.
An important study conducted by the Canadian Queens University in 2011 proved that women who regularly exercised from the first trimester of pregnancy significantly reduced the risk of preeclampsia (a very severe and common complication) in later stages. In addition, in physically active women, childbirth is about 30% faster, and children almost do not suffer from hypoxia and slow heartbeat. “During the first 12 weeks, you usually die from weakness and self-pity,” explains Melinda Nicci, prenatal fitness trainer and creator of the Prima Baby program. “And sport during pregnancy gives strength and promotes the production of endorphins, joy hormones, which are so needed during this period. Moreover, the better your physical form, the less excess weight dial."
But don’t rush to the gym immediately after you see those same two stripes. Here's what to consider.
Sports during pregnancy: main rules
In the first trimester, the pulse increases and blood pressure rises, so serious cardio exercise is contraindicated - the heart is already working at double capacity.
Under the influence of relaxin, ligaments soften and stretch, so do not overuse stretching exercises - they can result in serious injuries.
Do not overheat: this interferes with the blood supply to the fetus. Sports during pregnancy should be considered in all respects: exercise in a cool, dry room, drink enough water and choose good, breathable clothing.
Don’t focus on how you feel, no matter how strange it may sound. In the first trimester, dangerous conditions often arise in which the expectant mother does not feel any negative changes. It’s better to play it safe: put off sports until you go to your first doctor’s appointment, get tested and have an ultrasound.
In case of anemia, multiple pregnancy, threat of miscarriage, bleeding, nagging pain in the lower abdomen, any exercise during pregnancy is contraindicated.
Protect yourself as much as possible: do not get hypothermic during street training, do not go to the gym during a flu epidemic. It is in the first trimester that immunity radically decreases, and diseases negatively affect the development of the fetus. In addition, the arsenal of drugs available to you is reduced to literally one or two. So the best option for you - fitness at home.
Avoid physical activities with a high risk of injury and falls - basketball, skiing, horse riding, snowboarding.
Choose a doctor you trust unconditionally and consult with him regarding any stress. A good specialist will not play it safe, but will thoughtfully explain which sports during pregnancy are recommended or contraindicated for you.
If you didn't exercise before pregnancy
You do not have a goal to maintain the ideal “pre-pregnancy” shape as much as possible and physical training, so concentrate on the most pleasant thing: harmoniously preparing the body for pregnancy and childbirth. “For women who haven’t exercised before, it’s best to exercise three times a week for half an hour in the first trimester,” explains Melinda Nicci. “More frequent and intense sports during pregnancy will put additional stress on the rebuilding body.” Workout number one is walking, preferably in a park, but it will do just fine. treadmill. Be sure to warm up first: do light stretches for your arms and legs, as well as rotating your head and tilting your body from side to side. Thirty minutes of walking at a moderate pace has been proven to help cope with nausea; plan your workout for the most unpleasant time, in the morning. Try to buy or borrow a heart monitor and carefully monitor your heart rate: it should not exceed 120-130 beats per minute.
Another great option is swimming. According to the American Pregnancy Association, this is the safest sport during pregnancy, and there are many benefits from it: blood circulation improves, back pain and dizziness go away. In the first trimester, you can swim and do water aerobics for 40-50 minutes (again, including warm-up). And remember that there is not a single study that confirms the risk of swimming in chlorinated water. But a country lake or pond can be dangerous.
Finally, you can and should start doing special yoga or gymnastics for pregnant women in the first trimester. As a rule, this is a very gentle set of exercises aimed specifically at alleviating unpleasant symptoms and gradually preparing the body for childbirth. Great example - with Svetlana Litvinova.
If you exercised before pregnancy
The good news is that the first trimester is the perfect time for you. Most professional athletes practice sports during pregnancy as usual until the fourth month, that is, until the fetus becomes relatively large, and with it the belly. However, the first thing you should do is inform your instructor about your pregnancy. It will help you correctly adjust the load.
Intense aerobic activities - dancing, shaping, step aerobics - can usually be continued at the same pace. They increase blood flow to the uterus (and therefore blood supply to the fetus), help prevent postpartum hemorrhoids and varicose veins in the later stages. If you've been practicing martial arts, take it to a non-contact format to avoid injury. It is better to skip elements that require balancing (for example, pirouettes in dancing).
You can also not give up strength training two to three times a week, but you will have to modify it a little. Choose lighter weights and eliminate stress on your abs. Sports during pregnancy may include some abdominal exercises, but only under the supervision of a trainer. Concentrate on your back muscles: they will be especially important for longer periods. Don't forget to work your upper body, as well as your inner and outer thighs. The main rule is not to make yourself short of breath and do not hold your breath. All this causes hypoxia in the fetus.
Yoga is usually considered an ideal activity for pregnant women, but this is not always the case: many asanas and movements (for example, Ashtanga) are prohibited. You can continue Iyengar yoga - it has a special prenatal complex - hatha yoga and kundalini yoga, as well as qigong and Chinese gymnastics. Ask your instructor to select asanas for you to open your pelvis and breathing exercises for complete relaxation: this will be especially useful during childbirth.
Do you choose sports during pregnancy?
You can also buy DVDs with classes in our online store.
It’s completely unclear where the myth came from that pregnancy and sports are two different and completely incompatible things! But regular training will not only help fast weight loss after childbirth, but will also give strength and health not only to you, but also to the baby growing inside you. Still unsure whether you can exercise during pregnancy? Let's try to figure it out together.
Many girls, having learned about their “interesting” situation, begin new life, but not always of better quality than before. They take care of themselves, try not to get nervous, climb up onto the sofa with their feet and don’t get off, no matter what happens. And if the first two points are true, then the third is important to observe only for those women whose pregnancy is extremely difficult and the life of the unborn baby is literally hanging by a thread. But this happens extremely rarely in practice, and in all other cases, protecting yourself from physical activity is extremely irresponsible not only to yourself, but also to your unborn baby.
Why do you need to exercise during pregnancy? It is important to understand that with the constant growth of the abdomen and gradual increase in weight, expectant mother The load on the entire body, especially on the legs, increases. The center of gravity shifts every day, coordination becomes worse. And only regular exercise will help the expectant mother cope with increasing loads with ease; she will love her new body and learn to manage it with ease.
Constant training will not allow your muscles to relax, will keep them in good shape, which will facilitate the body’s recovery process and return to its previous shape after childbirth.
Sports activities also affect muscles that are directly related to the process of labor. Their training will help to avoid ruptures at the most crucial moment, and, again, to recover faster after the birth of the baby. And by the way, he also participates in your training. Especially if they include meditation or breathing exercises, for example. Let's talk more specifically.
What sports to do during pregnancy
So, during pregnancy, exercise is not only desirable, it is sometimes simply necessary! But first, let’s define what exactly the concept of “Sports during pregnancy” means. This is not horse riding, not skydiving, not martial arts. There are thousands more similar “Nots” - we’ll assume that you get the gist.
What kind of sports is possible during pregnancy?
- Gymnastics for pregnant women.
- Swimming.
- Water aerobics.
It should be understood that you can engage in any of these areas of sports if and only if your doctor allows you to do so.
Each pregnancy is individual, just as each expectant mother is individual. Some people have always been involved in sports, while others came up with this bright idea while already pregnant. Some have not encountered toxicosis, while others are forced to take sick leave and be on bed rest. Your doctor will weigh these and many other factors so that you can exercise responsibly during pregnancy.
Sports during pregnancy. Gymnastics for pregnant women
These are special group classes that combine strength exercises, elements of yoga and Pilates, adapted for pregnant women. Strength exercises affect many muscles that need to be kept in good shape; even the abdominal press indirectly works. Each term has its own gymnastics, its own exercises. They can be performed either with additional equipment, and without it. Usually they use fitballs, sports mats, light weights, expanders and other equipment.
Adapted elements from yoga and Pilates are also exercises mainly with equipment, but they work on breathing, many exercises are done statically. After them, you will feel how easier it is to breathe, that the back pain that torments many expectant mothers, especially in the later stages, has disappeared.
Among other things, at gymnastics for pregnant women they often meditate, imagining their tiny baby in their tummy. This significantly strengthens the already unbreakable bond between a mother and her child.
Kegel exercises are necessary for training the pelvic floor muscles, because they are directly involved in childbirth. Regular exercise will make them more elastic, which will help avoid ruptures that periodically occur in some women in labor. And after childbirth, the muscles will quickly take their previous position and will delight the spouse with their mobility!
Now you have an idea of what gymnastics for pregnant women is. But where to practice it, how and with whom? Nowadays there should be no problems with this. The best option is to buy a membership to a good fitness center. There are many offers today, the main thing when choosing is to choose a truly proven complex with qualified trainers. After all, poor-quality, incorrect execution of an exercise can create a number of serious problems for a healthy person, let alone a pregnant woman?
If you can afford to allocate the extra money and time for additional personal training with an instructor, that would be great! A personal approach, when all the attention of a professional is directed only to you, is truly worth a lot.
There's always more affordable option. Just go online and search for pregnancy exercises. But free cheese is only in a mousetrap. Are you sure you have found a quality guide? And even if so, can you repeat everything without error? Saving on health is still dangerous. In any case, if you have already chosen this option, exercise only when there is someone at home.
There is another option for gymnastics. Many pregnant women attend courses for expectant mothers, where, in addition to theory, they engage in actual practice in the company of like-minded women. Each organization has its own courses, program and exercises. But you should definitely be shown some breathing techniques that will greatly help you cope with difficult contractions. There are also some exercises, for example, on the same fitball, which will also help you during childbirth. It used to be that in maternity hospitals women were forced to lie down, but today do whatever you want to make you feel better - crawl, dance, walk...
Sports during pregnancy - swimming
If you choose the fitness center option, then pay attention to the presence of a swimming pool. You will especially feel its charms in the later stages, when the belly is very large, the gait becomes like a duck, and the back makes itself felt. We become lighter in water, this is no secret to anyone.
In addition, it is important to swim in the pool, not just cruising from side to side, but diving professionally, swimming part of the way under water. If you have never swam like this, be sure to take an instructor first. To train your lungs, it’s even enough to dive on the spot, exhaling and blowing bubbles. This is necessary not only for you, but also for the future baby. When you hold your breath, oxygen stops flowing to it. The same thing will happen to him during childbirth. It is not difficult to conclude that regular exercise in the pool is an excellent preparation for childbirth. This way he will be less afraid and will help you more.
Sports during pregnancy - aqua aerobics
This element is not required in principle, but is highly desirable. Some fitness centers conduct gymnastics for pregnant women in water. Great if with diving. If without, it is advisable to swim on your own after it. It is aimed at strengthening the core muscles, but in a lighter form - all efforts are aimed at overcoming the resistance of the water.
Sports in early pregnancy
Quite often on early stages any, even minimal, physical exercise. After all, in the first trimester, all the vital organs and systems of the baby are formed. Just imagine: in 12 weeks, a real person is formed from a tiny cell, reaching a length of up to 9 cm, whose heart beats and who is already tumbling and shaking his arms and legs! The kid is doing great job in terms of its development precisely in the first 12 weeks, then it only grows and improves.
This does not mean that you should absolutely not engage in sports in the first trimester of pregnancy! Let us remind you once again that each pregnant woman is individual, the doctor may well give the go-ahead if you have good tests and an irresistible desire to get started as soon as possible. You just need to approach it responsibly, don’t throw yourself into the pool headlong, and forget about lifting weights for the next 9 months! The coach will need to inform you about your due date and how your pregnancy is progressing. Sometimes a doctor may prohibit you from performing certain exercises; write down everything to the last letter. And if you decide to do it yourself and at home, let’s at least not do it in the first trimester.
Sports during pregnancy. What else should an expectant mother do?
If you don’t have the opportunity or desire to exercise during pregnancy, you still shouldn’t sit on the couch all the time. Again, unless you are prescribed bed rest. Now we need to walk, walk and walk some more. Fresh air- this is an excellent prevention of all kinds of diseases; during pregnancy this is more important than ever. It’s better not to get sick at all, and if you do get sick, then run to the doctor - you can no longer be treated with the usual medications.
In addition, the baby needs oxygen, and if mommy stays indoors for too long, he may express his dissatisfaction with sudden thrusts. Yes, yes, if the baby is fiddling all the time without stopping, no matter how you change the position, it means that he simply does not have enough oxygen. Walk, take a walk, enjoy life, soak in the positive, gain strength!
Let's sum it up
Dear ladies, exercising during pregnancy is really important! You want the pregnancy to go well, childbirth remains a pleasant memory for you, and the baby is born healthy and with a ton of excellent immunity! Healthy image life is important for everyone, but especially for expectant mothers!
Video " Pregnancy and sports"
Olya Likhacheva
Beauty - how gem: the simpler it is, the more precious it is :)
Content
Are sports and childbearing compatible? This question certainly arises among those expectant mothers who are accustomed to keeping their bodies in good shape through training. Find out what are the features of fitness classes while expecting a baby, what types of training can be used in the early stages, and which ones will be useful shortly before giving birth.
Is it possible to exercise during pregnancy?
When a woman finds out that she will become a mother in a few months, this fact brings many changes to her usual routine. One of the first questions to arise is about the correction of the physical activity regime in order to ensure maximum good conditions for the formation of the baby in the mother's womb. Is it safe to continue vigorous exercise during pregnancy? How to keep yourself in good shape so that childbirth goes well, and after it you quickly get into optimal shape?
The correct answer to the question of whether pregnant women can engage in fitness can be done only after consulting the expectant mother with her doctor. It must be taken into account that every woman’s body is individual. Some representatives of the fair sex, in anticipation of their unborn child, may go to the gym for classes until the last weeks of pregnancy, while others, in order to avoid the threat of miscarriage, may be recommended bed rest. By general rule, women in this position are advised to exercise moderately, but their type and intensity should be determined in consultation with a specialist.
What sports can you do while pregnant?
Although expectant mothers are susceptible to fatigue, they should try to maintain a balance between active sports activities and sedentary rest. If a woman’s routine includes gymnastics for pregnant women and regular walking, this will only benefit the baby. Such moderate loads will effectively improve the blood circulation of the mother’s body, as a result of which the fetus will receive the amount of oxygen and nutrients necessary for normal development. A set of fitness yoga, Pilates, and water aerobics exercises will also have a good effect on the course of pregnancy.
In order for exercise for pregnant women to bring only benefits to both the woman and the baby in her womb, we must remember some contraindications. The expectant mother should not do exercises aimed at the abdominal muscles - for example, doing crunches or pumping the abs. Such elements of fitness as jumping, bending the back, sharp swings and any movements characterized by high intensity will negatively affect the condition of the pregnant woman. Also, during the gestation period, due to the very high risk of complications, strength training exercises cannot be performed.
Squats during pregnancy
This kind physical exercise at correct execution will bring a lot of benefits to a woman. Squats during pregnancy not only strengthen the muscles of the hips and back, but also help the joints of the pelvic girdle become more flexible, which is very useful during childbirth. In order to distribute the load evenly during such exercises, you need to do them smoothly, or even better, squat with support. At home, you can use a chair for this purpose. It is even more convenient and effective to do squats in specially equipped rooms, under the supervision of a trainer.
Aqua gymnastics for pregnant women
This type of fitness activity is not only safe, but also very useful for expectant mothers. Performing sets of exercises in an aquatic environment is easier, resulting in not only improved physical state, but also the woman’s mood. Aqua gymnastics for pregnant women in most cases is carried out under the guidance of experienced instructors, which guarantees proper distribution of loads during training. Even free swimming without sudden, intense strokes is an excellent sport for pregnant women, from the early stages until the last weeks before childbirth.
Fitness for pregnant women – 1st trimester
An important condition for a woman who wants to continue an active lifestyle in the first months of expecting a child is to receive detailed recommendations on this matter from her doctor. In order to successfully combine pregnancy and sports in the first trimester, a specialist must confirm the absence of any contraindications. You also need to consider the nature of the exercises that will be performed. To ensure that fitness during pregnancy is safe in the early stages and does not cause uterine hypertonicity, a woman should not strain her stomach, do sudden twisting, bending, or swinging her legs.
Fitness for pregnant women – 2nd trimester
During this period, many physiological risks associated with the pregnancy process are reduced, the woman feels better, and toxicosis disappears. This period of time is very favorable for doing fitness for pregnant women and well preparing the body for childbirth. Sports in the second trimester should have the goal of strengthening the muscles of the back, lower back, abdomen, and thighs. You need to know that in order to avoid oxygen deficiency in the fetus and dizziness in the pregnant woman herself, she cannot train while lying on her back - she must choose body positions with emphasis on her knees and hands.
Fitness for pregnant women – 3rd trimester
At such late stages, women’s thoughts are occupied with the upcoming birth. Sports in the third trimester are designed to help her prepare her body for this important, responsible process. Expectant mothers need to be careful with physical activity in the last weeks of pregnancy, so as not to provoke the onset of labor ahead of schedule. For this reason, they are not recommended to engage in fitness on their own; it is better to do the exercises under the supervision of an experienced instructor.
You need to know that in the third trimester, the hormone relaxin is actively produced in the pregnant woman’s body, which affects the joints, making them more pliable. If the expectant mother does intensive stretching, she may even provoke a dislocation in herself. For this reason, in the last weeks of pregnancy, fitness classes should be carried out without sudden movements. A woman needs to remember that she is not doing such a complex for the purpose of losing weight or achieving some other sporting results - she is only relaxing the muscles that bear the greatest load and preparing for childbirth.
Video: fitness during pregnancy
Found an error in the text? Select it, press Ctrl + Enter and we will fix everything!The importance of exercise in early pregnancy has long been proven. To the question of whether sports are needed during pregnancy, leading experts give a positive answer. The main thing is to understand what activities will not harm the expectant mother and her baby. Pregnancy is not a disease, so even if a woman has not exercised before, this period can be the beginning of an active life.
The benefits of playing sports while pregnant
IN modern world every pregnant woman has a chance to try out specialized comprehensive programs developed by leading gynecologists and teachers. By its structure, physical activity during pregnancy is aimed at improving the general well-being of the expectant mother. An important fact will be the development of muscles that will later participate in the birth process, as well as weight control for 9 months.
Previously, doctors recommended a constant and predominant state of rest for women expecting a new addition to the family. At the moment, the opinion has changed radically. Over the past 40 years, scientific researchers have been able to prove that physical activity during early pregnancy not only cannot have a negative effect on the child, but also increases the performance of pregnant women.
Scientists have been able to prove that sports for women in a moderate position are capable of:
- improve the functioning of the digestive tract;
- normalize metabolism in the body;
- strengthen the immune system;
- stabilize the general condition;
- ensure proper oxygen saturation of the child’s body;
- protect against edema in late pregnancy;
- reduce the number of stretch marks or protect the expectant mother from their appearance;
- charge with positive emotions.
The sports side of a woman’s life will help keep her body in great shape. Those prepared for childbirth will endure the process more easily, and a young mother will be able to restore her figure much faster after the birth of her long-awaited child.
How do you know if you can start training?
In some situations, physical activity during pregnancy is not only not contraindicated, but is also recommended by many leading experts. If, before the onset of a happy time, a woman professionally exercises in the early stages, she should become less productive than before.
The lesson program will need to be adjusted in connection with the new situation. In other cases, it is necessary to schedule a consultation with a qualified instructor who is able to develop an individual training program based on the data obtained after the conversation.
Having made sure that a sports orientation while carrying a baby is possible and recommended by experts, expectant mothers begin to think about which direction is best to choose for the near future.
Doctors focus the attention of pregnant women on several well-known sports that are well suited for any period of gestation:
- Swimming lesson. It will become the best method in the fight against excessive stress on the spine and joints. A set of exercises in water strengthens muscle mass, and also allows the body to relax and get rid of tension.
- Special fitness that will prepare the body for the birth process and improve the flexibility of all muscles.
- Yoga or Pilates exercises aimed at stretching, controlling the respiratory process, which is so important during childbirth, and improving the general condition of a woman. Almost all yoga schools teach a course of special classes for expectant mothers; during pregnancy this will not be a problem. The doctor whom the expectant mother chooses for consultation regarding sports issues will have to select a feasible load for the body. To do this, he may need ongoing tests and conclusions from specialists in various fields completed in recent months. In the early stages of pregnancy, what you can and cannot do is strictly determined by your doctor. independent appointment not worth it.
Nuances and details during classes
A woman should understand that pregnancy is an individual process, so not everyone is recommended the same exercises. Before starting training, you should meet with your doctor so that he can determine what kind of sport will be performed during pregnancy. ideal option for you. Given the dynamic development of society, interest groups gather with ease and are replete with a variety of programs for every taste. If you have the slightest doubt, you can seek advice from a personal trainer.
Having decided on the regime, do not forget that exercises that are allowed to be performed in the first months will be strictly prohibited in the later stages due to the growing belly. Over time, the instructor will have to find a worthy, gentle replacement for them.
Main rules for pregnant women
- It is strictly forbidden to overheat, this will contribute to disturbances in the baby’s blood supply.
- Overdoing stretching exercises can lead to sprains due to the action of relaxin.
- If the doctor caring for a pregnant woman has diagnosed anemia, multiple pregnancies, or a possible threat of miscarriage, then even exercise during pregnancy becomes a controversial issue.
- It is not recommended for women at any stage of pregnancy to visit stuffy gyms without a proper ventilation system.
- Cardio exercises during pregnancy should be excluded from the exercise program, since the heart is already subject to double load.
The main goal will be to avoid physical activity that could cause injury to the expectant mother or lead to a fall. Therefore, it is better to postpone sections of basketball, horse riding and snowboarding until later. late date, and return to them only after the baby is born.
How much time to devote to sports?
For women who have not previously been actively involved in sports, physical activity during pregnancy should not exceed 30 minutes a day 3 times a week, especially in the first trimester. More frequent training can become additional stress for the body, which is still just adapting to a new stage of life.
A good initial workout would be walking, preferably in a park area. There, the expectant mother will be able to stretch her upper and lower limbs with light exercises. In the future, in consultation with your doctor, running during pregnancy is also possible.
Exercise when detecting health problems
So, we found out that pregnant women are not at all prohibited from playing sports, even in the early stages of pregnancy. What is possible and what is not is determined only by specialists. If the expectant mother suddenly develops problems with the thyroid gland, blood vessels, heart, spine, or too speed dial weight, then active exercises should be abandoned for a while.
Permission for any type of physical activity in this case can only be given by the doctor observing the pregnancy and the obstetrician-gynecologist.
Characteristics of exercise in early pregnancy
So that classes are carried out with benefits for health, body and muscle mass, they should be made regular, that is, at least twice a week. Only in this case will the body be in the required tone. Infrequent physical activity during pregnancy will cause more stress than benefit for the expectant mother.
Exercises should begin at least two hours after the last meal, and also do not forget about replenishing the oxygen deficiency in the room or gym.
The developed set of exercises should only provide pleasure and energy and also promote the desire to continue practicing. Overwork is strictly prohibited so that the mother and her unborn baby do not feel discomfort, which can negatively affect the course of pregnancy. Only if you follow all the listed rules and recommendations will physical activity bring benefits and significant results that will help during the birth process.
