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Pregnancy and fitness training

Never exercise in hot and stuffy rooms without air conditioning and fresh air. In the summer, open the windows widely and do not engage in hot days.
Drink mineral water (without gas) before, during and after exercise, focusing on the feeling of thirst: you must not be dehydrated!
Focus on well-being and rest more often. Sensitively listen to your own feelings and never make yourself exhausted. Postpone the exercise, if you have pain or dizziness, you feel unwell, black flies flash before your eyes. You must have enough strength and energy to train!
Do not force events. If before pregnancy you have not been engaged in fitness for more than 6 months, give aerobic exercise 20 minutes 3 times a week. Did it regularly for 3 months before conception? You can train more often, and the duration of the classes increase to half an hour. Untrained women should prefer water activities such as water aerobics or swimming.
Consult with your doctor. Ask if you can do fitness, and what are the better ways to avoid it specifically in your case. After training, there was spotting? Tell the gynecologist immediately!
During the entire pregnancy, exclude ...
Twisting and tilting - they can bring the uterus into tone.
Traumatic movements (jumping, jerking, running,mahi, deep squats) and sports (mountaineering, water skiing, hang-gliding, snowboarding, tennis, horse riding, squash, bicycle, skating, roller): the probability of falling or hitting your belly is high.
Sharp movements and swings in swimming - norabbit, breaststroke and butterfly! A strong bending of the back is also not to be tolerated (in particular, when swimming "dog-like"): it is harmful to the waist (it already experiences a heavy load due to the displacement of the center of gravity as the abdomen grows.) It is useful for mothers to swim with a breaststroke and On his back, especially leaning his head on the foam board.
Diving and diving are also not welcome due to delay in breathing, the threat of oxygen starvation, pressure drops and the risk of losing consciousness under water: fainting is not uncommon in pregnant women.
In yoga, asanas in an inverted pose (legs above the head) and strong stretching (can lead to miscarriage) are not permissible.
Lifting weights and additional loads on the abdomen and back, the use of fitness equipment with a belt around the waist.
Starting with the 2nd trimester
Avoid exercise while lying on your back (in such athe uterus tightens the large vessels, and the child experiences oxygen starvation) and standing (bad for the veins): replace them with those that are performed sitting with support for the back and on the knees with the support of the hands.
Do not abuse exercises such as sit-ups and deadlifts.
Immediately stop exercising on cardio machines, feeling the first signs of fatigue.
In the 3rd trimester
Avoid intensive exercise because of dangerthe appearance of stretch marks on the skin - striae. They most often appear in known risk areas: on hips, lower back and sacrum and so are called - striae of physical effort. But in future mothers the propensity to their education is already increased (all the same progesterone has been tried)!
Pay attention to: