- Gymnastics for pregnant women - help in childbirth
- Cautions
Caution during gymnastics for pregnant women
While most types of fitness safely, there are some exercises that require postures and movements that can be inconvenient or hazardous for pregnant women. Talk to your doctor or trainer, but these are general warnings:
- Avoid too much heat the body - for example, do not take a hot bath, and held until copious sweat. Reduce the load in hot and humid days.
- Do not do to exhaustion.
- Lifting weights in the gym, choose a low weight and moderate reps.
- Do not do if you feel unwell or chills.
- If you are uncomfortable to engage in some day, do not do it! It is important to listen to your body, to avoid unnecessary depletion of its energy.
- Do not increase the intensity of their sports program during pregnancy, and is always engaged with the heart rate up to 75 percent of maximum.
- If you have a disease, or difficult pregnancy, talk to your doctor before you continue or renew an exercise program.
Exercises to avoid during pregnancy
During pregnancy, avoid activities with an increased risk of falling. These include:
- Jumping on a trampoline, roller skating, ice from the mountains to ski, horseback riding and basketball.
- Sports competitions involving, depending on the stage of pregnancy, the level of competition and the level of your physical fitness (consult your doctor).
- After the fourth month of pregnancy - exercises performed while lying on your back: the weight of a child can slow blood flow to the heart. Try to change the exercise so as to perform them lying on your side.
- In the later stages of pregnancy - exercises that involve jumping, quick change of direction and a strong stretching (eg, gymnastics).
If you are not sure what a certain type of training is safe during pregnancy, consult your doctor.
Pregnancy exercises for the pelvic floor
The pelvic floor muscles relax during pregnancy and childbirth, so it is important to start to train them from the beginning of pregnancy.
Choose the right exercises for the pelvic floor exercise therapy will help the doctor. It is important to continue to carry them throughout pregnancy and resume them after the birth, as soon as is reasonably comfortable.
Pregnancy and exercise for the press
Strong abdominal muscles support the spine. The abdominal muscles and pelvic floor are a natural corset
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Protecting the pelvis and lumbar spine.
During pregnancy, women usually experience a condition called diastasis recti - painless discrepancy in the center of the abdominal muscles. Traditional sit-ups and twisting can aggravate this condition, and may be ineffective during pregnancy.
Here are the exercises that are recommended for strengthening the abdominal muscles during pregnancy:
- Concentrate on pulling your navel to your spine.
- Exhale, drawing the belly.
- Hold this position and count to 10. Relax and breathe.
- Repeat 10 times, and carry out many times a day, as can.
- This exercise can be done sitting, standing, or in a position on all fours.
Disturbing signs in the classroom
If you experience any of the following symptoms during or after exercise, stop exercising immediately and consult a doctor:
- Headache
- Dizziness or willingness to lose consciousness
- Heart palpitations
- Chest pain
- Swelling of the face, hands or feet
- Pain or swelling of the lower legs
- Vaginal bleeding
- Fights
- Severe pain in the back or in the pubic area
- Cramping in the lower abdomen
- Difficulty walking
- Unusual changes in baby's movements
- Leaking of amniotic fluid
- Unusual reducing breathing
Things to remember
- Exercise during pregnancy brings considerable physical and emotional benefits.
- To make sure that your exercise will not harm you or the unborn child, discuss your exercise program with your doctor.
Any disease or complications during pregnancy should be discussed in detail with your doctor before continuing to engage in exercises.
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