In exercising during pregnancy are several positive aspects. For example, weight control, reducing the risk of high blood pressure, control blood sugar and reduce the risk of diabetes, maintaining strength in the muscles and ligaments, improving overall health. Some studies show that exercise during pregnancy are pruned during labor to reduce the risk of cesarean delivery and shorten the postpartum rehabilitation. At the same time, it is important that women are not in sports as a means for weight loss, because at this stage of her life is not a priority. If before pregnancy you do fitness and supporting your body and spirit in active physical form - the better for you and your unborn baby.
Before you start exercising in the gym you should consult with your doctor, tell us their preferences, share concerns and expectations. In the large fitness clubs have a doctor who always helps you, and tell you when a question in class. Now widely in club of developed system of work with pregnant women in the group sessions. To be able to work on program for beremennnosti spetsialnkyu coaches are trained. Receive a certificate that you can always ask to demonstrate your peace of mind.
Thus, for an effective and useful training in the fitness club you have all the conditions. The only big request, please konsultiruystes coach for group programs, or with your personal trainer at the gym, with the doctor = Fitness Club. He studied under the supervision of experienced professionals, do not rely on the off chance - neither do it alone and without a proven program of action.
Traditionally considered acceptable time for fitness - the second trimester of pregnancy. The first trimester when there is a bookmark of organs and systems, it is better to spend peacefully, without creating excessive body stress. During the third trimester, you will in any case, reduce the load, as it is so big and all organs and systems, as well as possible the likelihood of premature birth.
In no case can not be engaged in any sport, if there are: a severe form of toxicity; acute infectious diseases; fever; acute cardiovascular insufficiency; acute liver disease, kidney; epilepsy; bleeding, increased tone of the uterus; severe fatigue and were premature abortions in previous pregnancies.
Completely to exclude sporting activities on which there is full contact - kickboxing and various kinds of struggle. It is also necessary to give up extreme sports - rock climbing, diving, etc. After the first trimester, it is important to avoid stress, which occurs when lying on the back or stomach.
Training in the gym with a properly chosen weights weight and the correct technique of exercise helps maintain good muscle tone. You can take one approach each exercise 2-3 times a week. Between workouts should always be at rest for at least 24 hours.
Use of weight during exercise will strengthen joints and ligaments, which will help protect them from injury. But you must avoid the use of large scale. For example, the dumbbell weight 1-3 kg it is suitable for exercises on the muscles of the arms.
Which group program for pregnant women there are health clubs?
Classes with fitball - Big, bouncy ball, capable of under the influence of body weight sag. Thanks to the elasticity are very useful microvibration. With feetball much easier to perform stretching exercises, it allows you to unload the spine and joints, reduce back pain (or get rid of them at all), to reduce pressure and improve blood circulation. The most simple, but no less useful exercises can be performed at home, for example, with a small amplitude "popruzhinit" on fitball up and down. Or sit on the ball and keep changing the position of the body, as if massaging the buttocks (hips moving in a circle, clockwise).
Yoga for pregnant women - Physical yoga exercises that are performed in a soft comfortable rhythm, help the body of a pregnant woman to adapt to the changes taking place in it. Breathing practices effectively soothe the nervous system and help prepare for childbirth. Meditation helps to adjust to communicate with your child. During pregnancy, women interested in issues of beauty, preserve its feminine appeal. Yoga for pregnant women helps keep the body flexible and strong, due to breathing exercises improves skin condition. The work of the hormonal system, on which depends largely on the appearance of women, becomes more harmonious. Kundalini Yoga is changing not only the body but also the mind, and with it changes related to childbirth and pain that accompanies them, and which are so afraid of modern women. In the classroom, you can get specific skills to manage his body and breathing to help cope with labor pain. As a rule, the midwife can determine who was engaged at the time of childbirth pregnancy yoga . First of all, as calm and confidence and breathing. Dates: You can attend up to the birth.
Aqua aerobics for pregnant women. When doing the action of gravity in the water decreases, so the load on the joints and spine significantly reduced. "A pregnant woman does not feel the weight of his body, enlarged abdomen does not interfere with the movements that are easy and smooth. In the water you can perform such exercises, which are impossible on land, allowing you to relax and relieve the tension from the muscles, which normally accounts for the extra weight of the body. Activities in the water to help the body adapt to all of the changes occurring during pregnancy, improve blood circulation, promote the loss of excess fluid, all the muscles are working and well-trained respiratory system. This is the most enjoyable ways to combat swelling and pain in the back. By the way, lessons in the pool is much less contraindications than the "land" sports. Aqua-aerobics classes for pregnant women you can do almost to the birth (before 38 weeks).
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