Sports in the first months of pregnancy. Pregnancy and sports - by week: loads and contraindications

When you find out that you are expecting a baby, many questions immediately run through your head. What do we have to do? How to eat? What can and cannot be done? Is it possible to exercise during pregnancy? Can I go to the gym?

– useful and necessary, but in a certain quantity and quality. It has been proven that pregnant women who lead an active lifestyle, play sports, give birth much easier and less painfully, recover faster after childbirth and have a positive attitude.

Sports and fitness during pregnancy do not necessarily mean going to the gym; it also includes walking, swimming, yoga, Pilates, and water aerobics. However, before starting training, you need to consult a doctor and choose the sport that is right for you and your body.

Exercise helps normalize metabolism
Playing sports has a positive effect on the nervous, respiratory and cardiovascular systems
After physical activity, the amount of oxygen needed for the baby’s development increases.
With well-chosen exercises, you can reduce back pain, improve the functioning of the intestines and digestive organs
By playing sports, you prepare your body for the process of childbirth.

It should be noted that each stage of pregnancy requires its own exercises. - this is the time of attachment of the fertilized egg to the wall of the uterus, the time of development of the baby, the time of formation of the placenta.

Some believe that if a person played sports before pregnancy, then they can continue at the same pace until 4 months of pregnancy. However, in the first trimester of pregnancy, a sharp jump or an unexpected fall, as well as excessive stress, can end in disaster. You should carefully monitor your body, you cannot

When doing fitness in the second and early third trimester, you should pay attention to training the muscles of the arms and legs. From the 20th week you need to focus on stretching (before giving birth you should not get too carried away with it, as it is possible to get a dislocation). This will prepare the joints and muscles for childbirth, and will help with bloating, aching lower back pain, swelling, excessive weight gain, and drowsiness. If you are more than 26 weeks pregnant, focus on mastering breathing exercises and swimming.

What sports can you do and which are contraindicated? The answer to this question can be found in the table below.

Sports and exercise during pregnancy

Top sports that are beneficial during pregnancy

Hiking. The best sport for all stages of pregnancy. You should walk every day, breathing correctly. Step - take a deep breath, step - exhale. You also need to walk smoothly. When walking, endurance develops, the body is filled with oxygen, stress goes away, and calmness appears. And if you go for a walk in good company, you will be in a good mood. You can also engage in self-education at this time, for example, listen to an audiobook.

Swimming. An ideal sport during pregnancy. During swimming, the muscles of the back and chest are strengthened, blood circulation is improved, back pain is reduced, and the heart is trained. It is difficult to overheat in the water, and pregnant women who swim regularly do not (usually) have stretch marks.

You don’t need to raise your head high when you swim, as this will arch your lower back and strain your neck muscles. It is best to swim on your back, or breaststroke.

Water aerobics. Good for those who can't swim. With the help of water aerobics, you will train your heart, get rid of back pain and swelling, and improve blood circulation. It is much easier and more enjoyable to perform exercises in water, as gravity decreases. The body does not seem heavy, and the stomach does not press. Water aerobics can be attended up to 38 weeks of pregnancy.

Yoga. This includes gymnastics, proper breathing, and the ability to relax and concentrate. With the help of these classes, the elasticity of joints increases, muscles are strengthened, and yoga also helps to relax and relieve stress. Remember that not all exercises are beneficial for pregnant women!

Pilates. One of the options for fitness during pregnancy. You can choose a program using a fitball, or you can exercise on a mat. If you decide to use a fitball for your exercises, then it should be noted that you are guaranteed a good mood. You will also get rid of back pain or it will decrease, blood pressure will decrease and blood circulation will improve. You can exercise on a fitball before giving birth, but after 4 months of pregnancy, do not perform exercises from the “lying on your back” position, so as not to compress the vena cava.

A few rules during class:

The pace of classes should be regular and not too intense. After all, during intense exercise, your heart and brain will consume more oxygen, and your baby may not have enough of it.
Lesson duration is 30-60 minutes.
During training, the heart rate is no more than 140 beats per minute.
You can't go to class hungry.

The main thing is that you always observe moderation in everything, because there are already two of you!

In this article, we outlined which sports should not be played during pregnancy, looked at those sports that are useful and effective, and also learned about the benefits of playing sports for a pregnant woman.

Do you think sports is necessary during pregnancy? Did you go to water aerobics, swimming or maybe hiking? Please share in the comments to the article.

The importance of exercise in early pregnancy has long been proven. To the question of whether sports are needed during pregnancy, leading experts give a positive answer. The main thing is to understand what activities will not harm the expectant mother and her baby. Pregnancy is not a disease, so even if a woman has not exercised before, this period can be the beginning of an active life.

The benefits of playing sports while pregnant

In the modern world, every pregnant woman has a chance to try out specialized comprehensive programs developed by leading gynecologists and teachers. By its structure, physical activity during pregnancy is aimed at improving the general well-being of the expectant mother. An important fact will be the development of muscles that will later participate in the birth process, as well as weight control for 9 months.

Previously, doctors recommended a constant and predominant state of rest for women expecting a new addition to the family. At the moment, the opinion has changed radically. Over the past 40 years, scientific researchers have been able to prove that physical activity during early pregnancy not only cannot have a negative effect on the child, but also increases the performance of pregnant women.

Scientists have been able to prove that sports for women in a moderate position are capable of:

improve the functioning of the digestive tract;
normalize metabolism in the body;
strengthen the immune system;
stabilize the general condition;
ensure proper oxygen saturation of the child’s body;
protect against edema in late pregnancy;
reduce the number of stretch marks or protect the expectant mother from their appearance;
charge with positive emotions.

The sports side of a woman’s life will help keep her body in great shape. Those prepared for childbirth will more easily endure the process, and a young mother will be able to restore her figure much faster after the birth of her long-awaited child.

How do you know if you can start training?

In some situations, physical activity during pregnancy is not only not contraindicated, but is also recommended by many leading experts. If, before the onset of a happy time, a woman professionally exercises in the early stages, she should become less productive than before.

The lesson program will need to be adjusted in connection with the new situation. In other cases, it is necessary to schedule a consultation with a qualified instructor who is able to develop an individual training program based on the data obtained after the conversation.

Having made sure that sports orientation while carrying a baby is possible and recommended by experts, expectant mothers begin to think about which direction is best to choose in the near future.

Doctors focus the attention of pregnant women on several well-known sports that are well suited for any period of gestation:

Swimming lesson. This will be the best method in the fight against excessive stress on the spine and joints. A set of exercises in water strengthens muscle mass, and also allows the body to relax and get rid of tension.
Special fitness that will prepare the body for the birth process and improve the flexibility of all muscles.

Yoga or Pilates exercises aimed at stretching, controlling the respiratory process, which is so important during childbirth, and improving the general condition of a woman. Almost all yoga schools teach a course of special classes for expectant mothers; during pregnancy this will not be a problem. The doctor whom the expectant mother chooses for consultation regarding sports issues will have to select a feasible load for the body. To do this, he may need ongoing tests and conclusions from specialists in various fields completed in recent months. In the early stages of pregnancy, what is possible and what is not is strictly determined by the doctor; you should not prescribe on your own.

Nuances and details during classes

A woman should understand that pregnancy is an individual process, so not everyone is recommended the same exercises. Before starting training, you should meet with your doctor so that he can determine which sport during pregnancy is ideal for you. Given the dynamic development of society, interest groups gather with ease and are replete with a variety of programs for every taste. If you have the slightest doubt, you can seek advice from a personal trainer.

Having decided on the regime, do not forget that exercises that are allowed to be performed in the first months will be strictly prohibited in the later stages due to the growing belly. Over time, the instructor will have to find a worthy, gentle replacement for them.

Main rules for pregnant women

It is strictly forbidden to overheat, this will contribute to disturbances in the baby’s blood supply.
Overdoing stretching exercises can lead to sprains due to the action of relaxin.
If the doctor caring for a pregnant woman has diagnosed anemia, multiple pregnancies, or a possible threat of miscarriage, then even exercise during pregnancy becomes a controversial issue.
It is not recommended for women at any stage of pregnancy to visit stuffy gyms without a proper ventilation system.
Cardio exercises during pregnancy should be excluded from the exercise program, since the heart is already subject to double load.

The main goal will be to avoid physical activity that could cause injury to the expectant mother or lead to a fall. Therefore, it is better to postpone basketball, horse riding and snowboarding sections until a later date, and return to them only after the baby is born.

How much time to devote to sports?

For women who have not previously been actively involved in sports, physical activity during pregnancy should not exceed 30 minutes a day 3 times a week, especially in the first trimester. More frequent training can become additional stress for the body, which is still just adapting to a new stage of life.

A good initial workout would be walking, preferably in a park area. There, the expectant mother will be able to stretch her upper and lower limbs with light exercises. In the future, in consultation with your doctor, running during pregnancy is also possible.

Exercise when detecting health problems

So, we found out that pregnant women are not at all prohibited from playing sports, even in the early stages of pregnancy. What is possible and what is not is determined only by specialists. If the expectant mother suddenly develops problems with the thyroid gland, blood vessels, heart, spine, or too rapid weight gain, then active exercises should be abandoned for a while.

Permission for any type of physical activity in this case can only be given by the doctor observing the pregnancy and the obstetrician-gynecologist.

Characteristics of exercise in early pregnancy

In order for exercises to be beneficial for health, body and muscle mass, they should be done regularly, that is, at least twice a week. Only in this case will the body be in the required tone. Infrequent physical activity during pregnancy will cause more stress than benefit for the expectant mother.

Exercises should begin at least two hours after the last meal, and also do not forget about replenishing the oxygen deficiency in the room or gym.

The developed set of exercises should only provide pleasure and energy and also promote the desire to continue practicing. Overwork is strictly prohibited so that the mother and her unborn baby do not feel discomfort, which can negatively affect the course of pregnancy. Only if you follow all the listed rules and recommendations will physical activity bring benefits and significant results that will help during the birth process.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Are sports and childbearing compatible? This question certainly arises among those expectant mothers who are accustomed to keeping their bodies in good shape through training. Find out what are the features of fitness classes while expecting a baby, what types of training can be used in the early stages, and which ones will be useful shortly before giving birth.

Is it possible to exercise during pregnancy?

When a woman finds out that she will become a mother in a few months, this fact brings many changes to her usual routine. One of the first questions to arise is about correcting the physical activity regime in order to provide the best possible conditions for the formation of the baby in the mother’s womb. Is it safe to continue vigorous exercise during pregnancy? How to keep yourself in good shape so that childbirth goes well, and after it you quickly get into optimal shape?

A correct answer to the question of whether pregnant women can engage in fitness can be done only after consulting the expectant mother with her doctor. It must be taken into account that every woman’s body is individual. Some representatives of the fair sex, while expecting an unborn child, may go to the gym for classes until the last weeks of pregnancy, while others, in order to avoid the threat of miscarriage, may be recommended bed rest. As a general rule, moderate physical activity is recommended for pregnant women, but their type and intensity should be determined in consultation with a specialist.

What sports can you do while pregnant?

Although expectant mothers are susceptible to fatigue, they should try to maintain a balance between active sports activities and sedentary rest. If a woman’s routine includes gymnastics for pregnant women and regular walking, this will only benefit the baby. Such moderate loads will effectively improve the blood circulation of the mother’s body, as a result of which the fetus will receive the amount of oxygen and nutrients necessary for normal development. A set of fitness yoga, Pilates, and water aerobics exercises will also have a good effect on the course of pregnancy.

In order for exercise for pregnant women to bring only benefits to both the woman and the baby in her womb, we must remember some contraindications. The expectant mother should not do exercises aimed at the abdominal muscles - for example, doing crunches or pumping the abs. Such elements of fitness as jumping, bending the back, sudden swings and any movements characterized by high intensity will negatively affect the condition of the pregnant woman. Also, during the gestation period, due to the very high risk of complications, strength training exercises cannot be performed.

Squats during pregnancy

This type of physical exercise, if performed correctly, will bring a lot of benefits to a woman. Squats during pregnancy not only strengthen the muscles of the hips and back, but also help the joints of the pelvic girdle become more flexible, which is very useful during childbirth. In order to distribute the load evenly during such exercises, you need to do them smoothly, or even better, squat with support. At home, you can use a chair for this purpose. It is even more convenient and effective to do squats in specially equipped rooms, under the supervision of a trainer.

Aqua gymnastics for pregnant women

This type of fitness activity is not only safe, but also very useful for expectant mothers. Performing sets of exercises in an aquatic environment is easier, as a result of which not only the physical condition, but also the woman’s mood improves. Aqua gymnastics for pregnant women in most cases is carried out under the guidance of experienced instructors, which guarantees proper distribution of loads during training. Even free swimming without sudden, intense strokes is an excellent sport for pregnant women, from the early stages until the last weeks before childbirth.

Fitness for pregnant women – 1st trimester

An important condition for a woman who wants to continue an active lifestyle in the first months of expecting a child is to receive detailed recommendations on this matter from her doctor. In order to successfully combine pregnancy and sports in the first trimester, a specialist must confirm the absence of any contraindications. You also need to consider the nature of the exercises that will be performed. To ensure that fitness during pregnancy is safe in the early stages and does not cause uterine hypertonicity, a woman should not strain her stomach, do sudden twisting, bending, or swinging her legs.

Fitness for pregnant women – 2nd trimester

During this period, many physiological risks associated with the pregnancy process are reduced, the woman feels better, and toxicosis disappears. This period of time is very favorable for doing fitness for pregnant women and well preparing the body for childbirth. Sports in the second trimester should have the goal of strengthening the muscles of the back, lower back, abdomen, and thighs. You need to know that in order to avoid oxygen deficiency in the fetus and dizziness in the pregnant woman herself, she cannot train while lying on her back - she must choose body positions with emphasis on her knees and hands.

Fitness for pregnant women – 3rd trimester

At such late stages, women’s thoughts are occupied with the upcoming birth. Sports in the third trimester are designed to help her prepare her body for this important, responsible process. Expectant mothers need to be careful with physical activity in the last weeks of pregnancy, so as not to provoke the onset of labor ahead of schedule. For this reason, they are not recommended to engage in fitness on their own; it is better to do the exercises under the supervision of an experienced instructor.

In Soviet times, expectant mothers were prescribed rest in the later stages of pregnancy; it was believed that physical activity could provoke a deterioration in their condition. Today, the position of doctors on this issue has changed. Research has proven that moderate physical activity while pregnant is beneficial. But not everyone and not always. So, let's learn about the nuances of fitness during pregnancy.

What are the benefits of exercise?

Fitness instructors, in collaboration with gynecologists, have developed sets of special exercises for expectant mothers. Their purpose is to improve the general well-being of pregnant women, develop individual muscles and prepare the body for childbirth.

Fitness will help women keep their chest, legs, and arms toned and prevent the appearance of stretch marks. The main thing when practicing is not to overdo it, so as not to harm the child. Exercise should be just a way to keep your body in shape and prepare for childbirth.

Moderate loads during pregnancy will reduce the risk of pregnancy gain. And this is important for women.

The abdomen should be in the area of close attention during exercise. It is strictly forbidden for expectant mothers to pump up their abs at any stage of pregnancy. It is necessary to abandon loads that are intended for the abdominal muscles (rectus and oblique).

If the exercises are chosen correctly, they relax the woman’s spine and improve blood circulation in the internal organs. This is important for a healthy oxygen supply to the unborn baby.

Another benefit of fitness is that it relieves back pain, which often occurs due to pinched nerves.

Physical exercise will also be beneficial for the future. After all, many women suffer after childbirth due to loss of muscle tone. But exercises aimed at strengthening the pelvic muscles will serve as a good prevention of this problem. Gynecologists advise expectant mothers to do breathing exercises and yoga, as they prepare for proper breathing during the childbirth period, stretch tissues, and teach themselves to control themselves.

Fitness classes during pregnancy prepare not only the expectant mother, but also her child. After all, he feels everything in the womb. If his mother loves physical exercise, then after birth he will also love gymnastics, and in the long term it will be easier to tolerate sports loads.

Fitness during pregnancy also means improved digestion, a reduction in postpartum stretch marks on the stomach and hips, and a good burst of energy.

Who shouldn't do fitness?

When a woman becomes responsible for two people, then any loads must be dosed, and also be aware of contraindications to fitness classes. They are divided into relative and absolute. The latter exclude any load. These include:

placenta previa;
rupture of membranes;
risk of premature birth;
more than three abortions performed before the current pregnancy;
history of miscarriages;
multiple pregnancy.

Relative contraindications are not a taboo on playing sports, but only a limitation of physical activity, a condition when playing sports requires approval from a doctor. We are talking about high blood pressure, arrhythmia, anemia, endocrine diseases, diabetes mellitus, fetal failure and premature birth that have occurred in the past.

As you can see, in the absence of such contraindications, fitness and pregnancy are compatible, but subject to an individual approach.

Features of fitness classes during pregnancy

At the beginning of classes, you should pay attention to your well-being. Malaise should force a woman to stop training. It is recommended to drink water during class. You should not overheat during training. For example, in the hot season it is not worth practicing outside. In winter, classrooms should not be cold.

When you choose a program for classes, you need to tell the coach whether you played sports before pregnancy or not. This is important to consider when developing an individual training program. They should begin with warming up the muscles, warming up. Before starting exercise, the pulse should be 12-16 beats per 10 seconds, and after performing the exercises the figure should not exceed 18 beats.

Especially for Ira Romaniy

With the onset of pregnancy, the life of every woman changes dramatically, and many familiar things are prohibited. Not so long ago it was believed that any physical activity was contraindicated for an expectant mother. The woman was prescribed almost complete rest until the birth. Today, the opinion of experts has changed dramatically. After conducting a series of studies, they proved that moderate physical activity during gestation will only benefit a woman. That’s why today pregnant women are engaged in fitness in large numbers. Indeed, in terms of moderation and beneficial qualities, this type of physical activity has no equal rivals.

Physical exercise and its benefits

Given the growing interest in fitness, sports specialists together with doctors have developed separate programs for pregnant women. All these exercise courses are aimed not only at improving the woman’s well-being, but also at preparing individual muscle groups for childbirth. Now expectant mothers, by performing special exercises, have the opportunity to keep their chest, legs and other parts of the body toned. Although these simple physical exercises will not make you an ideal figure, they will reduce the risk of gaining extra pounds.

During pregnancy, the press requires especially close attention. Since it is strictly forbidden to pump it at any stage of gestation, you cannot perform any exercises related to the load on the lower segment of the abdomen. But light bending in a chair will help maintain muscle tone at the proper level.

If the set of exercises is chosen correctly, then blood flow to the internal organs of the pelvis will improve and the spine will relax. These factors are of great importance not only for the woman’s condition, they also improve the oxygen supply to the fetus. Regular moderate exercise will relieve back pain that occurs during pregnancy due to pinched nerves.

You should not stop exercising after the birth of your baby. After all, with their help you can quickly and effectively tighten your stomach and improve the contours of your figure.

In addition to regular exercises, doctors strongly recommend that expectant mothers do yoga, as well as special breathing exercises. These two types of fitness will also help women master proper breathing techniques. These skills will also be useful to her during childbirth. Yoga is unique in that it helps a person tune into his own body. This ability will help a woman overcome fear and gather strength.

Sports activities are also useful for the unborn child: mother’s training will help the baby adapt to new conditions more easily after birth.

In addition to all the positive aspects listed above, fitness has several more obvious advantages:

provides an influx of vital energy;
exercise promotes good digestion;
reduce the likelihood of constipation;
By improving the tone of the abdominal muscles, exercises prevent the appearance of stretch marks or reduce their number.

When fitness is contraindicated

Pregnancy is not a disease. This is a special state of a woman when a new life is being formed. Therefore, any error in diet, daily routine, and even the organization of everyday life is fraught with serious consequences. Without excluding the possibility of actively engaging in some sports, the expectant mother should still be aware of the restrictions.

All contraindications for physical activity for pregnant women are divided into two groups: absolute and relative.

Absolute contraindications completely exclude any type of stress. Sometimes a woman is prescribed complete rest and strict bed rest for a long time. The following conditions may serve as a reason for such strict measures:

threat of premature birth;
rupture of membranes;
woman's history of miscarriages;
multiple pregnancy;
placenta previa;
if before the onset of this pregnancy the woman has already had three or more abortions.

Relative contraindications do not imply a complete renunciation of physical mobility. But their presence means that a woman must be very careful when choosing a set of exercises and coordinate all her actions with a doctor. Relative restrictions include:

hypertension;
endocrine disorders;
severe anemia;
unstable weight;
arrhythmia;
diabetes;
bleeding;
regression (stopping fetal development) during a previous pregnancy;
history of premature birth.

If there are no contraindications listed in the list, then it is quite possible to combine pregnancy and fitness classes. Of course, this is possible taking into account the fact that the socialists will develop an individual training program for women.

Rules for conducting classes

Having decided to join fitness classes, a pregnant woman must follow some recommendations. Their list is small, so remembering these rules will not be difficult. But their implementation will increase the effectiveness of the classes themselves, and will bring great benefits to the expectant mother and baby.

Training should be done in moderation. Don't let things get to the point of shortness of breath.
You need to constantly monitor the intensity of the exercises.
Sudden movements, jumping and stretching should be excluded from the training program.
Regular training is a must even for pregnant women. Otherwise, there is no point in starting classes at all.
Any discomfort should be a serious reason to cancel the workout.
It is necessary to strictly monitor the water balance in the body and drink enough fluid. This approach will help avoid dehydration.
The body should not be overheated, as this will negatively affect the fetus. In the summer, training should be moved to the early morning or done in the evening. In winter, you should train in a cool room.
The training program should be selected individually, taking into account previous experience in sports.
Each workout should begin with a good warm-up, which will warm up the muscles. First you need to count your pulse - normally this figure is 12-16 beats per ten seconds. After a series of exercises performed, the heart rate becomes higher - an average of 18 beats.

Fitness at different stages of pregnancy

There are some special features of exercising during pregnancy. All of them are related to fetal development and are aimed at minimizing potential risks.

The initial stage (1st trimester) is the period of formation of the main organs and systems of the unborn child. During this period, you can do light exercises aimed at strengthening the thigh muscles. Breathing exercises are allowed.
The middle stage (2nd trimester) of fetal development is characterized by its active growth. But this does not stop the expectant mother from doing fitness. During this period, exercises are aimed at the pelvic area and abs. Therefore, it is recommended to perform the complex in a bandage. This will help reduce the stress on the spine.
In late pregnancy, back relaxation exercises are recommended. They must be performed carefully, monitoring your pulse. At the slightest deterioration of the condition, training should be stopped immediately.

And finally, about the main thing: fitness should become a pleasant and active addition to the daily routine for the expectant mother. You cannot engage in any activity, including sports, through force. But you shouldn’t make independent decisions on this complex issue either. All intentions of the expectant mother must be agreed with the doctor supervising her.