Fitness and pregnancy - what should be the burden of the pregnant woman? Most experts are inclined to believe that physical activity needs of the pregnant woman, but they must be selected individually - group fitness classes for pregnant women are not suitable.

What gives a pregnant woman fitness

It is well known that the movement - is life. During pregnancy, this rule remains unchanged. But what kind of exercise and how much a pregnant woman needs, defines the doctor - it all depends on the health of the pregnant woman, whether or not the threat of interruption of pregnancy, especially pregnancy, and so on.

Motor activity and improves blood circulation, which in turn improves the supply of organs and tissues of the woman and the fetus with oxygen and nutrients. Constant purposeful muscle contraction keeps the spine straight, hands and feet - strong joints - mobile. Home fitness during pregnancy - is regular exercise with moderate loads. Contraindicated as a sedentary lifestyle and high loads.

During pregnancy contraindicated exercise associated with jumping, wrestling, bumpy and the possibility of injury (skiing, skating, riding, fast dancing, and so on).

Fitness in the first trimester of pregnancy

In the first trimester (first 12 weeks) to start the implementation of some kind of physical exercise is not recommended. The role of exercise at this time should carry out a walk in the fresh air. Walking in this case must be carried out in the same pace, and combined with breathing exercises. It was during this period of pregnancy it is best to practice proper breathing.

Proper breathing facilitates access of oxygen to the fetus (including his brain), improves the blood circulation of pregnant women, including in the placenta, eliminates or significantly reduces toxicosis first half and second half of pregnancy partially removes increased uterine tone The tone of the uterus - the most important indicator for pregnant women Which may periodically occur during pregnancy.

Coaching the respiratory system should be gradual. Walking, should always be considered, trying to harmonize the existing requirements of your inhale and exhale. For example, if the breath takes 3 seconds and the exhalation should be equal to 6 seconds. But it must happen gradually. As you become accustomed to a more elongated expiration it shall be increased by one second. Strive to be the following scheme: 3 seconds inhale, exhale for 6 seconds, 2 seconds - holding your breath. To this breathing has become a habit, it takes at least a week training. If someone, this period is not sufficient - do not worry, just need to go to the goal on their own schedule.

Fitness in the second trimester of pregnancy

In the second trimester (13-24 weeks), you can start regular exercise. Ideally, such studies should be carried out under the guidance of a doctor of physical therapy antenatal clinic. If this is not possible, you should look for a class for pregnant women, which reins in any other medical institution. It is important that classes were held health professional with special training.

During pregnancy the joints, spine and muscles of women experience constantly growing load. Untrained muscles thus can not cope with its function to support the spine and internal organs in the correct position. Therefore, there may be squeezed and infringed emerging from the spinal nerve roots - pain in the back and waist. Strengthening abdominal muscles and helps to correct back support belly, takes the load off the internal organs and allows them to operate with minimal exertion.

Start classes with better training of muscles of hands and feet. First, the load should be the minimum, and then gradually increase. Useful at this time water aerobics classes and yoga Yoga - the way to preserve youth and health of skin . Exercise in water is allowed to exercise the muscles without increased strain on the body. Yoga - a very smooth motion with progressively increasing load - such studies are very useful for pregnant women.

Fitness in the third trimester of pregnancy

In the third trimester of pregnancy (after 24 weeks) should gradually begin stretching exercises. These exercises are also best done in water - reduces the load on the body as a whole, while the stretching exercises in the water can be carried out fully. This allows you to prepare the musculoskeletal system to delivery, improve blood circulation in the internal organs, allow to cope with constipation, increased flatulence and heartburn.

Contraindications

Contraindications fitness determined obstetrician-gynecologist of female consultation. It is any acute illness exacerbation of chronic diseases, severe early and late toxicosis of pregnancy, the threat of termination of pregnancy (including habitual miscarriage), high blood pressure High blood pressure - one of the most frequent pathologies , Any bleeding from the genitals, placenta previa, polyhydramnios, fetoplacental insufficiency.

Four weeks before the birth intensity exercises should be reduced.

Galina Romanenko

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