When you find out that you are expecting a baby, a lot of questions immediately scroll through your head. What do we have to do? How to eat? What can and cannot be done? Is it possible to play sports during pregnancy? Can I go to the gym?

- useful and necessary, but in a certain quantity and quality. It has been proven that pregnant women who lead an active lifestyle, go in for sports, give birth much easier and less painfully, recover faster after childbirth and have a positive attitude.

Sports and fitness during pregnancy are not necessarily classes in gym, it is also hiking, swimming, yoga, Pilates, water aerobics. However, before starting training, you need to consult a doctor and choose the sport that suits you and your body.

• Physical exercise helps to normalize metabolism
• Sports activities have a positive effect on the nervous, respiratory and cardiovascular systems.
• After physical exertion, the amount of oxygen that is necessary for the development of the baby increases
• With well-chosen and well-chosen exercises, you can reduce back pain, improve the functioning of the intestines and digestive organs.
• By exercising, you prepare your body for the process of childbirth.

It should be noted that each stage of pregnancy needs its own exercises. - this is the time of fixing the ovum to the wall of the uterus, the time of the development of the baby, the time of the formation of the placenta.

Some believe that if a person was involved in sports before pregnancy, then you can continue at the same pace until the 4th month of pregnancy. However, in the first trimester of pregnancy, a sharp jump or an unexpected fall, as well as excessive loads, can end in failure. You should carefully monitor your body, you can not

When doing fitness in the second and early third trimester, you should pay attention to training the muscles of the arms and legs. From the 20th week, you need to focus on stretching (before giving birth, you should not get too carried away with it, since it is possible to get a dislocation). This will prepare the joints and muscles for childbirth, help with bloating, aching lower back pain, swelling, excessive weight gain, drowsiness. For more than 26 weeks of pregnancy, focus on mastering breathing exercises and swimming.

What sports can be practiced and which are contraindicated? The answer to this question can be found in the table below.

Sports and exercise during pregnancy

The main sports that are useful during pregnancy

Hiking. Best Sport at all stages of pregnancy. You should walk every day, breathing properly. Step - deep breath, step - exhale. You also need to walk smoothly. When walking, endurance develops, the body is filled with oxygen, stress goes away, calmness appears. And if you go for a walk in good company, your mood is guaranteed. You can also do self-education at this time, for example, listen to an audiobook.

Swimming. Ideal sport during pregnancy. During swimming, the muscles of the back and chest are strengthened, blood circulation improves, back pain decreases, and the heart trains. It's hard to overheat in the water, and pregnant women who swim regularly don't (usually) get stretch marks.

You do not need to raise your head high when you swim, as this arches the lower back and tightens the muscles of the neck. It is best to swim on your back, you can breaststroke.

Aqua aerobics. Good for those who can't swim. With the help of water aerobics, you will train your heart, get rid of back pain and swelling, and improve blood circulation. It is much easier and more pleasant to perform exercises in water, as there is a decrease in gravity. The body does not feel heavy, and the stomach does not press. Aqua aerobics can be attended up to the 38th week of pregnancy.

Yoga. This is gymnastics, and proper breathing, and the ability to relax and concentrate. With the help of these exercises, the elasticity of the joints increases, muscle strengthening, and yoga helps to relax and relieve stress. Remember that not all exercises are good for pregnant women!

Pilates. One of the fitness options during pregnancy. You can choose a program using a fitball, or you can practice on a rug. If you decide to use fitball for your classes, then it should be noted that good mood you are guaranteed. You will also get rid of back pain or it will decrease, pressure will decrease and blood circulation will improve. You can exercise on the fitball before childbirth, however, after 4 months of pregnancy, do not perform exercises from the “lying on your back” position so as not to compress the vena cava.

A few rules during class:

• The pace of classes should be regular and not too intense. Indeed, with intensive occupation, your heart and brain will consume more oxygen, and the baby may not have enough of it.
• The duration of the lesson is 30-60 minutes.
• During training, the heart rate is not more than 140 beats per minute.
• You can't go to work hungry.

The main thing is that you always observe moderation in everything, because there are already two of you!

In this article, we outlined which sports should not be practiced during pregnancy, examined those sports that are useful and effective, and also learned about the benefits of playing sports for a pregnant woman.

Do you think sports are necessary during pregnancy? Did you go to water aerobics, swimming or maybe walking? Please share in the comments to the article.

In Soviet times, expectant mothers were ordered to rest in late pregnancy, it was believed that physical activity could provoke a deterioration in their condition. Today, the position of physicians in this matter has changed. Studies have shown that moderate exercise during childbearing is beneficial. But not all and not always. So, we learn about the nuances of fitness during pregnancy.

What are the benefits of exercise?

Fitness instructors, in collaboration with gynecologists, have developed sets of special exercises for expectant mothers. Their purpose is to improve the general well-being of pregnant women, develop individual muscles and prepare the body for childbirth.

Fitness will help women keep their breasts, legs, arms in good shape and prevent the appearance of stretch marks. The main thing during classes is not to overdo it, so as not to harm the child. Exercise should be just a way to keep the body in shape and prepare for childbirth.

Moderate gestation loads will reduce the risk of recruitment. And for women it is important.

In the zone of close attention during classes should be the stomach. Downloading the press to expectant mothers is strictly prohibited at any stage of pregnancy. It is necessary to abandon the loads that are intended for the abdominal muscles (straight and oblique).

If the exercises are chosen correctly, then they relax the woman's spine, improve blood circulation in the internal organs. This is important for a healthy supply of oxygen to the unborn baby.

The benefit of fitness is also that they alleviate back pain, which often occurs due to pinched nerves.

Physical exercise will be useful in the future. After all, many women after childbirth suffer from the loss of muscle tone. But exercises aimed at strengthening pelvic muscles, will serve as a good prevention of this problem. Gynecologists advise expectant mothers to do breathing exercises and yoga, as they prepare for correct breathing in the birth period, stretch the tissues, learn to control themselves.

Fitness classes during pregnancy are the preparation of not only the expectant mother, but also her child. After all, he feels everything in the womb. If his mother loves physical exercises, then he, after being born, will love gymnastics, and in the future it will be easier to endure sports loads.

Fitness during pregnancy is also an improvement in digestion, a decrease in stretch marks after childbirth on the abdomen and hips, a good burst of energy.

Who can't exercise?

When a woman becomes responsible for two, then any load must be dosed, as well as be aware of contraindications to fitness. They are divided into relative and absolute. The latter exclude any load. These include:

• placenta previa;
• rupture of membranes;
• risk of preterm birth;
• more than three abortions before the current pregnancy;
• the presence of miscarriages in the past;
• multiple pregnancy.

Relative contraindications are not a taboo on playing sports, but only a restriction of physical activity, a condition when playing sports requires the approval of a doctor. It's about increased blood pressure, arrhythmias, anemia, endocrine diseases, diabetes mellitus, fetal fading and premature birth that occurred in the past.

As you can see, in the absence of such contraindications, fitness and pregnancy are compatible, but subject to an individual approach.

Features of fitness during pregnancy

At the beginning of classes, you should pay attention to well-being. The malaise should cause the woman to stop exercising. It is recommended to drink water during the session. You should not overheat during training. For example, in the hot season it is not worth exercising outside. In winter, the study rooms should not be cold.

When you choose a program for training, the trainer should be informed about whether you were involved in sports before pregnancy or not. This is important to consider when developing an individual training program. They should begin with warming up the muscles, warming up. The pulse before the start of classes should be 12-16 beats in 10 seconds, and after doing the exercises, the indicator should not exceed 18 beats.

Specially for Ira Romaniy

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

Are sports and childbearing compatible? This question certainly arises for those expectant mothers who are used to keeping their body in good shape through training. Find out what are the features of fitness while expecting a baby, what types of training can be used in the early stages, and which ones will be useful shortly before childbirth.

Is it possible to play sports 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 of life. One of the first questions that arise is about the correction of the physical activity regimen in order to ensure the maximum possible good conditions for the formation of the baby in the womb. Is it safe to continue intense exercise during pregnancy? How to keep yourself in good shape so that the birth goes well, and after them quickly find the optimal shape?

It is possible to correctly answer the question of whether it is possible for pregnant women to do fitness only after consultation future mother from your doctor. It must be borne in mind that the body of each woman is individual. Some of the fair sex, in anticipation of the unborn child, can go to the gym for classes until the last weeks of gestation, while others, in order to avoid the threat of miscarriage, may be recommended bed rest. By general rule, women in position are shown moderate physical activity, but it is necessary to determine their type and intensity in consultation with a specialist.

What sports can you do while pregnant

Although expectant mothers are prone to fatigue, they should try to maintain a balance between active sports loads and sedentary rest. If a woman’s routine includes gymnastics for pregnant women and regular walking, then 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 good effect on the course of pregnancy will also be exercise complexes of fitness yoga, Pilates, and aqua aerobics.

In order for sports for pregnant women to only benefit both the woman and the baby in her womb, one must remember some contraindications. The expectant mother should not do exercises aimed at the abdominal muscles - for example, twisting or pumping the press. Such elements of fitness as jumps, back bends, 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 exercises cannot be performed.

Squats during pregnancy

This kind exercise at correct execution will bring a lot of benefits to the woman. Squats during pregnancy not only strengthen the muscles of the hips and back, but also help the joints of the pelvic girdle to become more flexible, which is very useful during childbirth. In order to distribute the load evenly during the performance of such exercises, you need to do them smoothly, and even better, squat with support. At home, you can use a chair for this purpose. It is even more convenient and more effective to do squats in specially equipped rooms, under the supervision of a trainer.

Aquagym for pregnant women

This type of fitness activity is not only safe, but also very useful for expectant mothers. Performing sets of exercises in the aquatic environment is easier, as a result of which not only the physical condition improves, but also the mood of the woman. Aqua gymnastics for pregnant women in most cases is carried out under the guidance of experienced instructors, which guarantees the correct distribution of loads during training. Even free swimming without sharp, intense strokes is great sport for pregnant women, starting from early terms and up to the last weeks before childbirth.

Fitness for pregnant women - 1 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 from her doctor. In order to successfully combine pregnancy and sports in the first trimester, a specialist must confirm the absence of any contraindications to this. You also need to consider the nature of the exercises that will be performed. In order for fitness during pregnancy to be safe in the early stages and not cause uterine hypertonicity, a woman should not strain her stomach, do sharp twists, bends, swing her legs.

Fitness for pregnant women - 2nd trimester

During this period, many physiological risks associated with the gestation process are reduced, a woman feels better, and toxicosis disappears. This period of time is very favorable for doing fitness for pregnant women and preparing the body well for childbirth. Sports in the second trimester should aim to strengthen the muscles of the back, lower back, abdomen, and hips. You need to know that in order to avoid oxygen deficiency of the fetus and dizziness in the pregnant woman herself, she should not train lying on her back - she must choose body positions with an emphasis on her knees and hands.

Fitness for pregnant women - 3rd trimester

At such a late date, a woman’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 gestation, so as not to provoke the onset of labor activity ahead of schedule. For this reason, they are not recommended to do fitness on their own, it is better to do exercises under the supervision of an experienced instructor.

With the onset of pregnancy, the life of every woman changes dramatically, and many familiar things are banned. Not so long ago, it was believed that any physical activity for a future mother is contraindicated. The woman was prescribed almost complete rest right up to the very birth. Today, the opinion of experts has changed dramatically. After conducting a series of studies, they proved that moderate physical activity during the period of gestation will only benefit the woman. Therefore, today pregnant ladies are massively engaged in fitness. Indeed, in terms of moderation and useful qualities, this type of physical activity has no equal rivals.

Physical exercise and its benefits

Given the growing interest in fitness, sports specialists, together with doctors, have developed separate programs for pregnant women. All these courses of exercises are aimed not only at improving the well-being of a woman, but also at preparing certain muscle groups for childbirth. Now expectant mothers, performing special exercises, have the ability to keep the chest, legs and other parts of the body in good shape. Although these simple physical complexes will not make the figure perfect, they will reduce the risk of gaining extra pounds.

During pregnancy, the press requires especially close attention. Since it is strictly forbidden to pump it at any stage of gestation, you can not perform any exercises related to the load on the lower abdominal segment. But to maintain muscle tone at the proper level, light tilts on the chair will help.

If the set of exercises is chosen correctly, then the blood flow to the internal organs of the pelvis will improve, the spine will relax. These factors are of great importance not only for the condition of the woman, they also improve the supply of oxygen to the fetus. Regular classes fitness with a moderate load relieve pain in the back that occurs during pregnancy due to pinched nerves.

Do not leave fitness classes after the birth of the baby. After all, with their help, you can quickly and effectively tighten the stomach, and improve the contours of the figure.

Except regular exercise doctors strongly recommend future mothers yoga classes, as well as special breathing exercises. These two types of fitness will also help women master the techniques of proper breathing. These skills will be useful to her in childbirth. Yoga is unique in that it helps a person to tune in to own body. This ability will help a woman overcome fear and gather strength.

Sports activities are also useful for the unborn child: mother's workouts will help the baby after birth to more easily endure adaptation to new conditions.

In addition to all these positive aspects, fitness has several more obvious advantages:

• provides an influx of vital energy;
• classes contribute to good digestion;
• reduce the likelihood of constipation;
• By improving the tone of the abdominal muscles, exercises prevent the appearance of stretch marks, or reduce their number.

When fitness is contraindicated

Pregnancy is not a disease. This is a special state of a woman when a new life is being formed. Therefore, any error in nutrition, daily routine, and even the organization of ordinary life is fraught with serious consequences. Not excluding the possibility of actively engaging in certain sports, the expectant mother should still be aware of the limitations.

All foreseen contraindications for the subject physical activities for pregnant women are divided into two groups: absolute and relative.

Absolute contraindications completely exclude any kind of load. Sometimes a woman is prescribed complete rest and strict bed rest for a long time. The following conditions may serve as a reason for such strict measures:

• the threat of premature birth;
• rupture of membranes;
• miscarriages in the woman's history;
• multiple pregnancy;
• placenta previa;
• if before the onset of a real pregnancy, a woman has already had three or more abortions.

Relative contraindications do not imply a complete renunciation of physical mobility. But their presence means that a woman should be very careful in choosing a set of exercises and coordinate all her actions with her doctor. Relative restrictions include:

• hypertension;
• endocrine disorders;
• severe anemia;
• unstable weight;
• arrhythmia;
• diabetes;
• bleeding;
• regression (stopping fetal development) during a previous pregnancy;
• history of premature birth.

If there are no contraindications listed in the list, then it is quite possible to combine pregnancy and fitness classes. Of course, this is possible, taking into account the fact that socialists will develop individual program classes.

Rules for conducting classes

Having decided to join fitness classes, a pregnant woman must follow some recommendations. Their list is small, so it will not be difficult to remember these rules. But their implementation will increase the effectiveness of the classes themselves, and will bring great benefits to the expectant mother and baby.

1. Training should take place in moderation. You should not bring the matter to shortness of breath.
2. You need to constantly monitor the intensity of the exercises.
3. Sharp movements, jumping and stretching should be excluded from the training program.
4. Regular exercise is a must even for pregnant women. Otherwise, there is no point in starting classes at all.
5. Any ailment should be a serious reason to cancel the workout.
6. It is necessary to strictly monitor the water balance in the body and drink a sufficient amount of fluid. This approach will help to avoid dehydration.
7. Overheating of the body should not be allowed, as this negatively affects the fetus. AT summer period training should be moved to the early morning or do exercises in the evening. In winter, you should train in a cool room.
8. The training program should be selected individually, taking into account previous experience in sports activities.
9. Each workout should begin with a good warm-up, which will ensure that the muscles are warmed up. First you need to count the pulse - normally, this figure is 12-16 beats per ten seconds. After a series of exercises performed, the pulse rate becomes higher - an average of 18 beats.

Fitness at different stages of pregnancy

There are some features of training during pregnancy. All of them are related to the development of the fetus and are aimed at minimizing potential risks.

1. The initial stage (1 trimester) is the period of formation of the main organs and systems of the unborn child. During this period, you can do light exercises aimed at strengthening thigh muscles. Breathing exercises are allowed.
2. The middle stage (2nd trimester) of fetal development is characterized by its active growth. But this does not prevent the expectant mother from doing fitness. During this period, exercises are aimed at the pelvic area and the press. Therefore, it is recommended to perform the complex in a bandage. This will help reduce stress on the spine.
3. In late pregnancy, back relaxation exercises are recommended. They must be performed carefully, following the pulse. At the slightest deterioration in the condition, the training should be stopped immediately.

And finally, about the main thing: fitness should be a pleasant and active addition to the daily routine for the expectant mother. You can not do any business, including sports, through force. But one should not make independent decisions in this complex issue either. All intentions of the future mother should be agreed with the doctor observing her.

Video: is it possible to play sports during pregnancy

Perhaps, before pregnancy, you led an active lifestyle and went in for sports, or you are just now thinking about how to actively spend your free time for the benefit of yourself and your future baby. In any case, it will not be superfluous to find out what sports you should and should not do. During pregnancy, moderate exercise is necessary, but is it possible to exercise during pregnancy? The debate has been going on for many years. There are both adherents and opponents of such activities during the period of bearing a child. But most experts are of the opinion that fitness and pregnancy - a great combination. This type of systematic training will relieve you of lower back pain, reduce the load on the spine, eliminate swelling, constipation and improve blood circulation, which will certainly benefit the unborn baby. Being engaged in fitness during pregnancy, you will significantly speed up postpartum recovery process and excellent prepare for childbirth soul and body. There are many special programs in which fitness and pregnancy are most optimally combined. They are designed by the best instructors, taking into account the peculiarities of your physical condition. It is recommended to conduct classes under the supervision of a doctor.

What types of fitness are best for pregnant women?

Walking is great for strengthening cardiovascular system, eliminates many manifestations of toxicosis in the early stages. Such fitness during pregnancy increases your endurance, calms your nerves, but inguinal hernia and in the later stages of pregnancy, it is better to refuse it.
Water aerobics, swimming will help relieve tension in the muscles, improve blood circulation in organs and relieve stress, it is very important to monitor the temperature of the water, it should not be too hot or cold.
Dancing for pregnant women will develop the necessary muscle groups of the abdomen, pelvis, lower back, while providing a deep, delicate massage of the internal organs. Dancing restores intestinal function, makes digestion more comfortable, effectively helps with muscle spasms, serves as an excellent prevention of complex and premature birth. For the safety of your baby, it is recommended to avoid sharp bends, turns and fast pace during classes. The main thing here is not to overstrain, if everything is in moderation - fitness and pregnancy are quite compatible!
Pilates (fitball) for pregnant women will strengthen your body, improve blood supply to the pelvis and adjacent organs. Fitball perfectly strengthens the spine and lower back, helps to stretch the muscles of the perineum, reduce pain during contractions during childbirth and more quickly move the child through the birth canal.
Yoga for Pregnancy: During Training breathing techniques you will be trained for proper breathing during childbirth. Yoga strengthens all the muscles needed in childbirth - the abs, hips, and small pelvis. This type of fitness during pregnancy is simply necessary.

What sports and fitness exercises should not be done during pregnancy?

You can not do exercises related to stretching the abdominal muscles, it is undesirable to engage in group training, an individual approach is preferable here. Cycling is only allowed in a straight line. Driving on rough terrain is prohibited. In the pool you can not engage in diving, give preference to calm swimming and water aerobics. Better to run slowly short distances. Of course, horse riding, mountain climbing, all sports associated with risk, diving are not recommended.
Before going to a fitness club, no matter what type of fitness for pregnant women you choose, be sure to consult your doctor, because there may be a certain type of contraindication. In some pathologies, fitness and pregnancy are incompatible. And perhaps it will be useful to combine several types of physical activity: fitball and yoga will not only facilitate contractions, but also allow you to achieve harmony of body and soul. A well-chosen fitness program during pregnancy will be your indispensable companion until the very birth. Yes, you can do it after giving birth. special gymnastics along with the baby.

Time and exercise for fitness

When women are engaged, mood improves noticeably, metabolism increases and the feeling of hunger is dulled. If your doctor is not against regular exercise, then you can do fitness and several times a day. It should be remembered that the duration of one workout should be at least half an hour and at the same time you must learn how to breathe correctly, master diaphragmatic breathing, at which the diaphragm will rhythmically compress internal organs helping to improve blood circulation. The exhalation should be longer than the inhalation. With each trimester, your body will change, and the set of exercises will suit you. At 16- 24 weeks, when there is practically no stomach, doing fitness and sports during pregnancy is a pleasure, the main task of the exercises is to train the heart, thanks to which it will easily endure the upcoming loads. In the same period, you need to learn how to relax the muscles.
It is more convenient to perform exercises in a lying position or sitting, in slow pace, carefully work out the respiratory muscles, as well as knead the muscles of the feet and hands to activate blood circulation. Exercises are performed smoothly, the load increases gradually. For a period of 24- 36 weeks it is useful to strengthen the muscles of the back and the press in order to avoid fetal hypoxia. Exercises are performed at a moderate pace and in any position, except for the standing position (since the uterus is already enlarged). At 30-36 weeks, it is recommended to perform the already familiar set of exercises, but taking into account the grown tummy. It is useful to add exercises to improve blood circulation lower extremities to reduce puffiness. Don't forget about breathing exercises. At term 36- 40 weeks pregnancy and fitness should be appropriate, it is very important to be careful when doing all exercises on the torso, especially on the stomach. It is useful to perform exercises for the arms and legs, sitting, at a calm pace. Closer to the responsible moments of childbirth, pay more attention breathing exercises- She will help you a lot during childbirth. Fitness classes for pregnant women will also help you competently manage your body so as not to disrupt the complex processes that are taking place at this moment. Therefore, it is necessary to learn how to relax certain muscle groups and strain others at the same time. Proper Fitness and pregnancy are great partners.
But despite all the benefits of such procedures, your position obliges you to be careful. After all, you are responsible not only for your life, but also for the life of a tiny, unborn baby. Of course to the question: "Is it possible for pregnant women to do fitness?" only a positive answer can be given. But these classes must be held under strict control. Too high price wrong decision or unreasonably high load.