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Pregnancy and Fitness; fitness in early pregnancy
Adequate physical activity is a prerequisite for health, so it is not surprising that the trend of an active lifestyle is gaining momentum more and more. However, expectant mothers have a question: is it worth continuing training while waiting for a child? Are pregnancy and fitness compatible? Will stress harm the baby?
Are pregnancy and fitness compatible?
Fitness during pregnancy: benefit or harm?
It’s not a secret for anyone that a person involved in sports can more easily endure a variety of loads – both physical and emotional. Muscles that are in good shape will help the expectant mother to avoid many problems – from back pain to excessive stretching of the skin.
Moderate physical activity is also beneficial for the fetus – during sports, blood circulation and tissue oxygenation improve.
In the absence of medical contraindications, you should not give up fitness classes – being in good physical shape during pregnancy, you will quickly restore your figure after the birth of a child
However, there are a number of cases when any physical activity will have to be abandoned. Such complications of pregnancy as hypertonicity of the uterus or preeclampsia, in which the mother’s blood pressure rises, are a direct contraindication to doing any kind of fitness. Fitness is especially dangerous with an increased tone of the uterus in the early stages and in the last trimester – in the first case, a miscarriage is possible, in the second – premature birth.
Remember: before starting a class, consult your obstetrician! Only in conjunction with a specialist can you make decisions about the continuation of training, the volume of loads and the duration of training.
How to do fitness during pregnancy?
Even if you are absolutely healthy, the pregnancy is easy, and the doctor sees no contraindications for fitness, you should not continue training at the same pace even in the early stages of pregnancy. Remember, your heart, lungs and muscles are already under stress.
- If you do yoga, swimming or water aerobics, you’re in luck – you don’t have to seriously change your training regime. Choose special programs for expectant mothers and have fun!
- If you prefer working out in the gym, adjust your training program. Heavy weights, barbell squats, deadlifts, abdominal exercises are prohibited! Fitness in early pregnancy with weight lifting is fraught with serious complications, including placental abruption and miscarriage. Work with small free weights – use 1-3kg dumbbells or bodybar. Choose an elliptical trainer or an exercise bike with a minimum load on intense treadmills.
Today, many fitness centers offer special programs for expectant mothers: try group or individual classes with well-thought-out and safe exercise complexes for the baby’s health, exercise for your own pleasure – and be healthy!