Fitness for expectant mothers
The opinion that pregnant women needed only rest and peace, is totally unreasonable. Expectant mothers physical activity is only for the benefit. it strengthens the body, improves heart activity, respiration and nervous system and improves mood. Exercise have a beneficial effect on the flexibility of the spine, joint mobility, tone muscles, ready for childbirth, provide good supply the baby with oxygen and nutrition.
Exercise can prevent such frequent complications of pregnancy as back pain, varicose veins, swelling, flat feet, omission of internal organs, sleep disturbance, weakness of labor.
Fitness pays special attention to programs for pregnant women. The duration of training at the club is from 30 minutes to an hour. In this case, half an hour is usually given to training the heart and lungs, the rest of the time is spent on the power unit. The purpose of the classes is to prepare the best for the childbirth and the postpartum period, to help maintain a good physical shape and a sense of balance during pregnancy.
The postpartum period most women have associated with some difficulties, both physically and morally. We all know that motherhood can affect the shape. Weight, lost muscle tone of the stomach, the stretched muscles of the chest, weak back, aching back, varicose veins – here is a partial list of possible consequences. Fitness classes will help to avoid all these troubles or at least to reduce them to a minimum.
In addition, the process of delivery in sports moms is easier than for those who are not friends with physical education. Before the start of training, you should always consult with your doctor to find out about possible contraindications to the load and determine your physical level. It is very important in the preparation of the training program to consider the length of the pregnancy, the state of health and the body's response to the load. If you divide the entire gestation period into three periods, then you can say that the safest for sports is the second, but in the first and third you need to take care.
During pregnancy women are forbidden sharp movements, strong stretching and any dangerous movements – jumps, swings, and deep squats. Therefore, no tennis, horse riding, Bicycle, rollers, skating, volleyball. Perfect swimming. Exercise in water does not give strain on the spine, but at the same time, effectively strengthen the back muscles and chest, massaging the tissue, improve blood circulation, so the risk of stretch marks could be minimized. Exercise intensity should be moderate. Remember that during pregnancy you have a rapid pulse and no physical activity.
During the classes, you breathe and sweat intensively, so you can not feel the overheating, but in fact the fetus is greatly overheated, and this can not be allowed in any case. If you have any shortness of breath, weakness or dizziness, malfunctioning breathing, drawing pains in the lower abdomen or any other unusual symptoms - the activity should be stopped immediately and consult a doctor.
It is also very important that the training be regular. Otherwise - it's every time stress for the body. Do it 3-4 times a week and adhere strictly to the schedule. It is necessary to maintain the water balance - every 15 minutes to drink 50 ml of water. Body temperature during exercise should not exceed 38 degrees. Therefore, it is necessary to avoid training in too warm or humid rooms, and also put on too much heat.