Doing sports during pregnancy is very useful. The main thing is to approach it wisely. During pregnancy, women have a sudden increase in intra-abdominal pressure. And to contain it, you need to have strong and elastic muscles of the press and the pelvic floor. In addition, regular exercise during pregnancy help you learn how to breathe properly, which is simply necessary for childbirth. In addition, they prepare the cardiovascular system for heavy loads.
During the training, the blood flow to the uterus and placenta increases, which contributes to a better intake of oxygen to the fetus. In general, sports for pregnant women - some pluses. Of course, if you did not go in for sports before pregnancy, then you need to proceed very cautiously to your studies during pregnancy.
Best if you choose special classes for pregnant women. Such therapeutic and health improving exercise is useful to all pregnant women. It can be health-improving swimming, breathing trainings, special courses for expectant mothers. And it is desirable that women in the same group went to women about the same time.
During the training, you must ensure that your body does not overheat and do not experience dehydration. Always bring a small bottle of still water and drink in small portions throughout the session.
Take care that the room in which classes are held, not stuffy and hot. The air temperature should be about 20 degrees, and the room should be well ventilated, but without drafts. Avoid should be wet and stuffy rooms and halls.
Proper breathing is the key to the benefits of exercise. Inhale at the stage of exercise, and exhale - at relaxation. The breathing itself must be slow and necessarily nasal (through the nose). Of course, you should start practicing not earlier than 2 hours after eating, or an hour before it.
When are sports contraindicated in pregnancy?
There are conditions in which a woman can not play sports. These include:
- threat of interruption (at any time);
- bleeding, previa, low attachment of the placenta;
- the presence of acute respiratory infections, exacerbation of chronic diseases;
- early toxicosis;
- gestosis in the second half of pregnancy .
In addition, there are a number of signs, at the appearance of which you must immediately stop the occupation. These are abdominal pain, dizziness, difficulty breathing, blurred vision, pain in the heart, unusual discharge from the vagina, increased pressure, too violent movements of the fetus at the time of training.
There are sports that are contraindicated for pregnant women. They include: jumping, vibration, game sports, lifting weights, traumatic types.
What sports can you do pregnant?
The most optimal kinds of sport for pregnant women are calm and measured walking, swimming, physiotherapy, cross-country skiing, gymnastics with fitball , yoga and pilates.
In addition, there are preferences depending on the period. So, sports in the first trimester of pregnancy, for a period of up to 16 weeks, should include walking, special exercises in various positions of the body (standing, sitting, lying). However, it is useful at any time of pregnancy.
Next, you can connect swimming or yoga. Speaking about yoga, I want to express a lot of positive emotions. These exercises relax, harmonize the soul and body, allow you to escape from everyday worries and talk with the child on a mental level. But at the same time yoga perfectly prepares those most necessary muscles and ligaments, which will be very much involved in childbirth.
Swimming is another great way to prepare your body for a long gestation of a child, to his birth. The water element perfectly calms, softens all movements, makes the classes absolutely safe in terms of injuries. And the child inside of you will simply be pleased, having felt harmony with his mother.