Fitness for pregnant
Recently, fitness for pregnant women has ceased to be something "wrong", although quite recently it was believed that the delicate situation obliges to respect the minimum physical activity.We invite you to learn about how to affect well-designed exercise program on the body of the future mother.
Briefly about the benefits of fitness for pregnant
In the absence of pathology perform safe exercise promotes normal physiological pregnancy and childbirth.Exercise increases the physical capabilities of women, a beneficial effect on metabolic processes in the body and normalize the activity of the respiratory, cardiovascular and nervous systems.
can be identified and the following positive aspects of physical training during pregnancy is:
• Normalization of the digestive system (no bloating, a feeling of heaviness in the stomach and so forth.)
• normalization of water-salt metabolism (no edema)
• Prevention of varicoseveins
• Getting rid of the unpleasant symptoms of pregnan
• Normalize weight
• Improving coordination
• Facilitating state postpartum
noticed that the woman involved in fitness during pregnancymost of them give birth without cesarean section (and indeed the generic process of their milder than the untrained women).
It is important to know
Before you engage in fitness, the expectant mother should be sure to consult with your doctor - a specialist will assess the situation and give recommendations regarding physical activity.
training program should be consistent with the timing of pregnancy - in every trimester of the body in a certain way responds to the load (considered to be the most secure a second term, but in the first and the third is to exercise extreme caution).
intensity activities at any stage of pregnancy should remain moderate.Raise your heart rate may be no longer than 25-30 minutes and no more than 125 beats per minute (during pregnancy and so this figure slightly increased).It is imperative rest between sets.
If there is any adverse symptoms: weakness, shortness of breath, dizziness, dragging pain in the abdomen, you should immediately stop training and consult a doctor.
extremely important in the classroom to maintain water balance (should drink plenty of clean water).
can not dress too warm, and to train in hot environments - it increases the body temperature and can lead to miscarriage.
What type of exercise you choose?
Fitness during pregnancy should not include any sudden movements.Completely eliminate the strong stretching, jumping, deep squats, swings, and "flip" the postures and exercises that imply a strong bend back.
noticed that the best effects on the body of a pregnant woman having aerobic activity (walking, not too intense exercises using step platforms) in combination with gentle strength training (special attention should be paid to the muscles that are utilized in the delivery).It strengthens the cardiovascular system and increases muscle strength - training competent body of a woman preparing for the upcoming labor.
engaged, it is necessary to control the heart rate (ideally not use heart rate monitors).The optimal duration of training - 30-60 minutes.Engage recommended under the supervision of a coach who focuses on the correctness of the movements and help control the physical condition.
During pregnancy, special attention should be paid to employment regime - between them should not be a big break (in this case, the body does not receive benefits, but on the contrary, is experiencing stress from training).The optimal frequency of training - 3-4 times a week.
Fitness for pregnant women - is not a new-fangled "trick", but quite justified competent preparation of the body for childbirth.In preparation for the upcoming motherhood, do not ignore the physical training.