What is the use of physical exercises
Fitness instructors in collaboration with gynecologists have developed complexes of special exercises for expectant mothers. Their purpose is to improve the overall well-being of pregnant women, develop individual muscles and prepare the body for delivery.
Fitness will help women to support the chest, legs, hands in a tone and prevent the appearance of stretch marks. The main thing in the class is not to overdo it so as not to harm the child. Exercises should be just a way to support in the form of the body and prepare for childbirth.
Moderate workloads during pregnancy will reduce the risk of gaining excess weight. And for women, this is important.
In the zone of close attention during the exercises should be the stomach. Pressing the press for future mothers is strictly prohibited at any time of pregnancy. We must abandon the loads that are designed for the abdominal muscles (straight and oblique).
If the exercises are matched correctly, they relax the woman's spine, improve blood circulation in internal organs. This is important for the healthy supply of oxygen to the future baby.
The use of fitness is also in the fact that they alleviate the pain in the back, which often occurs due to pinching of nerves.
Useful physical exercises will be in the future. After all, many women after childbirth suffer from urinary incontinence due to loss of muscle tone. But the exercises aimed at strengthening the pelvic muscles, will serve as a good prevention of this problem. Doctors and gynecologists advise future mothers to engage in respiratory gymnastics and yoga, as they prepare for proper breathing during the birth period, stretch tissues, and learn to control themselves.
Fitness during pregnancy is the preparation not only of the future mother, but also of her child. He feels everything in the womb. If his mother loves physical exercises, he will like gymnastics after birth, and in the long term it is easier to carry sports loads.
Fitness during pregnancy is also an improvement in digestion, reduction of stretch marks after delivery on the abdomen and thighs, a good burst of energy.
Who can not be engaged in fitness
When a woman becomes responsible for two, then any loads must be dosed, and also know about the contraindications to fitness. They are divided into relative and absolute. The latter exclude any load. These include:
- placenta previa;
- ruptured membranes;
- the risk of premature delivery;
- more than three abortions made before the current pregnancy;
- the presence in the past of miscarriages;
- Multiple pregnancy.
Relative contraindications - this is not a taboo on playing sports, but only the restriction of physical activity, a condition where exercise requires reconciliation with the doctor. We are talking about high blood pressure, arrhythmia, anemia, endocrine diseases, diabetes, fetal fading in the past and premature birth.
As we see, in the absence of such contraindications fitness and pregnancy are compatible, but subject to an individual approach.
Peculiarities of fitness during pregnancy
At the beginning of the session, you should pay attention to well-being. An ailment should force a woman to stop exercising. During the session, it is recommended to drink water. Do not overheat at workouts. For example, in the hot season, you should practice on the street. In winter, training facilities should not be cold.
When you choose a program for classes, the coach should be informed whether you were doing sports before pregnancy or not. This is important to take into account when developing an individual training program. They should begin with warming up of muscles, warm-up. Pulse before the start of the training should be 12-16 beats in 10 seconds, and after performing the exercises the indicator should not exceed 18 beats.