What is the recommended training during pregnancy?
During pregnancy there are many changes in the female body. They are connected with the gastrointestinal tract, urinary tract, nervous system, circulatory system, but also with the musculoskeletal system. However, this is not an obstacle to not practising any sport. All the more so, if a woman was active before pregnancy, she should not give it up if there are no contraindications.
Exercise for health
Well-chosen exercises have a positive effect on the entire course of pregnancy. Among other things, they will make childbirth easier, but also speed up the return to form after childbirth. Physical activity has a positive effect on the respiratory and circulatory systems, and much better condition will facilitate the course of childbirth. In pregnant women, who regularly exercise, it was found that metabolism was much faster and the growth of extra pounds was slower. Endorphins, which are secreted during physical exercise, also have a positive effect on pregnancy. Thanks to them you will feel better and your fear of childbirth will be reduced.
Exercise works well not only for the pregnant woman herself, but also for the foetus. It has been proven that such newborn babies get much more Apgar scores in comparison to children whose mothers did not exercise during pregnancy. In children of exercising mothers, higher immunity and lower perinatal mortality were also observed. In women who have practiced during pregnancy, the less common phenomena are: pregnancy transmission, poor positioning of the baby, preterm birth, or large overweight. Active women also have no stretch marks problem, which occur quite often in inactive women during pregnancy.
How to practice so that nothing happens?
At the beginning we certainly can't do the exercises on our own - too intensive training can lead to overheating and cause the opposite effect to the expected one. Hypothermia is a very dangerous phenomenon that adversely affects the foetus. Therefore, during the exercises we should have a pulse meter with us and control our own pulse. We should not exceed 75% of the maximum heart rate.
The best solution is to do exercises in a larger group, or to do them under the guidance of a trainer. We certainly need to buy suitable sports shoes, because during pregnancy the foot can grow significantly. The second element will be a well-chosen sports bra. If there is a problem with sore breasts, two bras can be worn during exercise.
What exercises should be performed during training during pregnancy?
In this case, the most important are breathing exercises, which will be useful during childbirth. General developmental exercises are also important, but also exercises that correct the posture of the body. The same weight is given to exercises to make the pelvic floor more flexible and to relax the dorsal muscles. At the end it is also important to relax and relax. Exercises should be a pleasure and lead to the improvement of general wellbeing.
Exercises do not have to be very boring. Blessed women can do almost all the exercises they had before pregnancy. However, a few of them, such as abdominal muscle training, any equivalent position on the abdomen, as well as any over-intensive strength training, should be discontinued. However, we have a lot of equipment to choose from. For example, we can use a gymnastic ball, which is suitable for exercise throughout the course of pregnancy. Various types of rubber, small balls, stretching straps and small dumbbells will also be a good solution.
What are the contraindications to doing exercises?
Unfortunately, not every pregnant woman should exercise. There are several important contraindications:
- Too high blood pressure
- multiple pregnancy
- bleeding during pregnancy
- big anaemia
- Renal infections
- gestosis during pregnancy
If you do not have any contraindications to exercise during pregnancy, it is worth being active. It will be much easier for you to endure any changes in your body that will occur during the whole pregnancy. The child's mood will also improve.