If you have been exercising even before pregnancy, then you can not stop during pregnancy and continue the workouts with moderate intensity. Do not try to exercise with the same level of loads, it is better to choose the type of exercise that will be most comfortable for you. High-intensity cardio can be replaced with light aerobics.
If you did not exercise regularly before pregnancy, after consulting your doctor and with his consent you can start exercising with light loads, the best load for beginners during pregnancy is walking.
The U.S. College of Obstetricians and Gynecologists recommends workouts lasting 30 minutes or more most days of the week or daily, unless you have medical or pregnancy-related complaints or complications.
Who can not exercise during pregnancy?
If you have medical problems such as asthma, heart disease or diabetes, exercise is not recommended. Exercise is dangerous if you have pregnancy-related problems such as:
1. Discharge or bleeding;
2. Lower location of placenta;
3. Danger of disruption or recurrence;
4. Precedent of preterm birth during previous pregnancy;
5. Weak cervix.
Be sure to consult your doctor before you start exercising. He or she can choose a personal exercise program based on your medical history.
What type of exercise is safe during pregnancy?
There are many types of exercise during pregnancy, the performance of which is completely harmless if you perform it carefully and do not exceed your capabilities.
The safest and most useful activities during pregnancy are swimming, brisk walking, static exercise machine, step or elliptical exercise machine and low-intensity aerobics (under the supervision of a certified instructor). These types of activities are less dangerous in terms of injuries, are beneficial for the whole body and can be performed before the end of childbirth.
Tennis is generally considered to be a harmless activity, although fast movements can be harmful because during pregnancy there is a change in the body’s balance and coordination, which increases the risk of falls. Moderation is allowed at a moderate pace, especially if you have been engaged in this type of exercise before pregnancy. Choose exercises and activities that do not require special balance or coordination, especially in the late stages of pregnancy.
What type of exercise should we avoid during pregnancy?
1. There are exercises or activities that are dangerous during pregnancy. These are:
2. Exercise during which you hold your breath;
3. Activity where there is a risk of falling (eg skis or horse racing);
4. Sports such as football, basketball or volleyball;
5. Any exercise that can cause even a slight injury to the abdomen and involves abrupt movements or rapid change of direction;
6. An activity that requires jumping or jogging;
7. Deep sit-ups, presses, raising the legs from a supine position and reaching for the toes with the hands;
8. Circular movements of the waist in a standing position;
9. Sudden heavy loads after a long period of inactivity;
10. Exercise in hot, humid weather.
What types of exercises can be done for pregnant women?
These exercises should strengthen the muscles of the pregnant woman. Exercise should always start with a 5-minute warm-up and a 5-minute stretch. Include at least 15 minutes of cardio-type activity. Measure your pulse at the peak of your activity.
General recommendations for pregnant women:
1. Wear comfortable, comfortable clothing and a bra during exercise;
2. Wear sneakers that fit the exercise you are doing. The shoes you choose are the best protection against injuries;
3. Practice on the right plane to protect yourself from injury;
4. Get enough calories according to your pregnancy and exercise needs (300 calories more than before pregnancy)
5. Eat at least an hour before exercise;
6. Drink water before, during and after exercise;
7. After exercising on the floor, stand up slowly to avoid dizziness;
8. Do not exercise until you are tired. If you are unable to speak normally during exercise, you are probably over-active and need to slow down.
What changes does pregnancy cause?
The physical changes caused by pregnancy create additional demands on your body. Remember the changes listed below, remember, you definitely need to listen to your body and adjust it to your exercise program and physical activity.
1. The ongoing changes in your body require more oxygen and energy;
2. Hormones produced during pregnancy affect the yolks, which provide joint elasticity, which increases the risk of injury;
3. Excess weight and its uneven distribution changes the center of gravity of your body. Excess weight puts extra strain on the lumbar joints and muscles and the pelvic area, disrupting your body balance.
Precautions
Stop exercising and talk to your supervisor if:
1. Feel pain in the chest area;
2. Do you have pain in the abdomen or pelvis;
3. Do you have headaches;
4. No fruit moves or notice a decrease in movement;
5. You feel weakness, dizziness, nausea, or nausea;
6. You feel chills;
7. Do you have a vaginal bloody discharge;
8. If you suddenly start to spill fluids;
9. Do you have an irregular or high heart rate?
10. If you suddenly have swollen ankles, hands, face or feel pain in the legs;
11. You have difficulty breathing;
12. You have difficulty walking;
13. You feel weakness in the muscles.