Fitness for expectant mothers

Exercise allows you to warn such frequent complications of pregnancy as back pain, varicose veins, swelling, flat feet, omission of internal organs, sleep disturbance, weakness of labor.

Fitness pays particular attention to the training programsfor pregnant women. The duration of training at the club is from 30 minutes to an hour. In this case, half an hour is usually given to training the heart and lungs, the rest of the time is spent on the power unit. The purpose of the classes is to prepare the best for the childbirth and the postpartum period, to help maintain a good physical shape and a sense of balance during pregnancy.

The postpartum period in most women is associated withsome difficulties, both physically and morally. Everyone knows that motherhood can affect the figure. Excess weight, lost muscle tone of the abdomen, stretched chest muscles, weak back, aching waist, varicose veins - that's an incomplete list of possible consequences. Fitness classes will help to avoid all these troubles or at least reduce them to a minimum.

In addition, the process of delivery in sports momspasses easier than those who are not friends with physical education. Before the start of training, you should always consult with your doctor to find out about possible contraindications to the load and determine your physical level. It is very important in the preparation of the training program to consider the length of the pregnancy, the state of health and the body's response to the load. If you divide the entire gestation period into three periods, then you can say that the safest for sports is the second, but in the first and third you need to take care.

During pregnancy, women are banned sharp movements, strong stretching and any dangerous movements - jumps, mahi, deep squats. Therefore no tennis, horse riding, bicycle, roller skates, skates, volleyball. Ideal option - swimming. Exercises in the water do not give a load onspine, but at the same time effectively strengthen the back and chest muscles, massage tissues, improve blood supply, so the risk of stretch marks can be minimized. The intensity of training should be moderate. Remember that during pregnancy you have a fast heart rate and without physical exertion.

During the class you breathe and sweat,so you can not feel the overheating, but in fact the fetus is overheating greatly, and this can not be allowed in any case. If you have any shortness of breath, weakness or dizziness, malfunctioning breathing, drawing pains in the lower abdomen or any other unusual symptoms - the activity should be stopped immediately and consult a doctor.

It is also very important that the training be regular. Otherwise it is stress every time.organism. Do it 3-4 times a week and adhere strictly to the schedule. It is necessary to maintain the water balance - every 15 minutes to drink 50 ml of water. Body temperature during exercise should not exceed 38 degrees. Therefore, it is necessary to avoid training in too warm or humid rooms, and also put on too much heat.