Can pregnant women do sports and what kind of sports?
Pregnancy is a wonderful time.
But many women face certain difficulties during these 9 months - pain here, aches there, gets in the way here, sometimes insomnia, sometimes back pain.
What if we tell you that you can feel much better during pregnancy and for the future baby it will be more beneficial, as statistics say, by 80%.
To do this, you need to train. Is it possible? Yes, and even necessary! And barbells, weights, speed running? Is it possible? Yes, but not for everyone.
For everyone, everything is relative, such training will be dangerous if you did not train before pregnancy, and if you are a professional athlete, then usually athletes do not stop training until the delivery room.
But what kind of training are we talking about then? About those that will be within your power, enjoyable, joyful, about gentle movements that will make you feel better. Let's figure out all the details together with trainer Yuliana Kuznetsova .
- The optimal training is considered to be every day for 20-30 minutes, but if before this you trained twice a week (or did not train at all), do not sharply increase the number of trainings.
- Pregnant women must eat 1-1.5 hours before training to avoid hypoglycemia (lack of glucose in the blood)
- If a woman did not exercise before pregnancy, it is better to start exercising in the second trimester.
- Since during pregnancy body weight increases and the center of gravity shifts, when exercising you need to pay attention to strengthening the back muscles.
- During pregnancy, the pulse increases and breathing quickens, so we monitor the pulse - it should not be higher than 120-130 beats per minute.
- Static exercises and balancing on one leg should be avoided, as they can lead to hypotension (low blood pressure)
- It is better not to start strength training with weights if you have not trained in this way before.
- Naturally, you can't do various twists - we pump up the press before and after pregnancy
- We monitor breathing and body temperature; the fetus must not be overheated, because it is very dangerous.
- The bigger the belly, the more exercises we do with support (from a wall, etc.)
- It is not recommended to raise your arms sharply high so as not to damage the ligaments.
- After the 20th week, do not lie on your back for more than 1 minute, as this way the blood does not flow and the baby does not have oxygen
- After the 20th week, we do more and more exercises on our side
We do each exercise for an average of 8 repetitions, then change the exercise to another muscle group or take a light rest and then the next approach.
For pregnant women, recommended exercises include walking, swimming, aqua aerobics, low-intensity aerobic exercise, yoga, Pilates, and moderate strength training, but only for those who did them before pregnancy.
The most important thing before starting training during pregnancy is to consult with your gynecologist, choose a qualified trainer and trust yourself and your feelings. Then the training will be good for you!
