Any woman, after learning about her pregnancy, begins to wonder whether it is worth doing sports. Most doctors agree that physical activity will only benefit a pregnant woman.
Many moms, being in happy expectation, cherish their position – they lie on the couch all day, do not walk, do not swim, do not exercise, take care of muscles and ligaments. But by the end of the term, such women feel very bad. And childbirth can be very difficult for them, with ruptures of the perineum, as well as problems for the child. It is the lack of activity during pregnancy that affects problems during childbirth.
Physical activity has never been harmful to the baby, on the contrary. During sports, the baby gets more oxygen, and mom can stretch her ligaments and strengthen her spine, which will help her at the most crucial moment.
Sports and safety
When choosing which sports to do, a pregnant woman should think first of all about the baby.
The following sports are prohibited during pregnancy:
— skiing and snowboarding
— football, basketball, volleyball
— martial arts
— roller
skates — horse riding
— scuba diving
— cardio classes
The pace of each session should be slow, and the pulse should not exceed 125 beats per minute. With high-intensity workouts, the heart and brain will take away all the oxygen from the future baby. Modern clubs that practice fitness for pregnant women suggest wearing special sensors that measure the pulse during training. When it is exceeded, the sensors emit a signal, which means that the woman needs to take a break.
Do not forget that there are a number of contraindications for fitness during pregnancy:
— cardiovascular diseases
— infectious diseases
— pneumonia or gastritis
— tuberculosis
— chronic inflammation of the ovaries
is a severe form of toxicosis
— threat of termination of pregnancy
— past miscarriages
— placenta previa
— bleeding
— high blood pressure
— delayed fetal development
Ideally, it is better to do sports before pregnancy. Continuing to train will be a natural process, as well as less stress for the body. Swimming can be called an ideal sport for expectant mothers. Water massages the skin, thereby preventing the appearance of stretch marks and varicose veins. Nevertheless, even in the water, you need to follow certain recommendations. It is better to swim calmly, preferably on your back. It is not recommended to raise your head high above the water, as the lower back bends and the neck muscles tighten. This can lead to an outflow of blood from the brain.
Water aerobics classes are very well suited. In the water, all movements are done smoothly, sudden swings are completely excluded, as well as an increase in the pulse.
Yoga classes are ideal because it combines breathing exercises and stretching. These classes can teach you relaxation and concentration. Practice exclusively under the supervision of a trainer, as yoga can cause harm even to a completely healthy person.
How to avoid unpleasant consequences during sports.
Follow simple rules that will help you avoid heavy loads, as well as overheating.
1. In the first trimester of pregnancy, eliminate all difficult exercises, jumping and strength training. At this time, the placenta is just beginning to form, and any overexertion can cause miscarriage.
2. Do not perform the entire set of exercises at once. Rest more often.
3. Be especially careful when lying down on the floor and getting up.
4. In the second trimester, try to avoid lying on your back for a long time.
5. If you have diabetes or one of the thyroid diseases, you can practice only with the permission of a doctor.
6. Buy a special maternity bra.
7. To avoid ruptures during childbirth, perform Kegel exercises more often.
And remember: all exercises must be performed under the supervision of a trainer and with the permission of a doctor. You should not do fitness during pregnancy on your own. Players who want to get the most value from their first deposit often look for platforms that provide strong welcome incentives. These offers allow them to play longer and test strategies with additional funds. Using 1xbet promo code no deposit during account creation can unlock a casino bonus of 1950 € + 150 free spins, giving the player more opportunities to enjoy different games.