Fitness during pregnancy
In this article, you will find information about proper physical activity during each trimester, as well as important safety tips. Always consult your doctor before starting a new physical activity!
First trimester
Average weight gain: 1-2. 5 kg for the entire trimester
If you are able to train as usual, despite the toxicosis and fatigue, you can not change your habits. However, there are some exceptions. As a rule, pregnant women are not recommended to participate in marathons, as well as engage in contact sports. If you are unable to exercise due to nausea and fatigue, keep in mind that these symptoms are temporary.
If fitness wasn't a part of your life before pregnancy, it doesn't matter. You can start training even when you are in a position. The most optimal types of physical activity during pregnancy are swimming and walking. Take a vigorous daily walk for 20-30 minutes. At the same time, try to avoid excessive overheating and hypothermia, and use the "conversation test" to make sure that you do not overexert yourself. If you can maintain a conversation with your walking partner, then everything is fine.
Swimming is also very useful for pregnant women. It trains your cardiovascular system while strengthening your muscles. In addition, water perfectly supports your body, relieving the load from your back and preventing sprain. During the first trimester, try to swim for at least 20 minutes 3 times a week.
Another great option for training is strength exercises with free weights or on special simulators with weights. They will help you improve your muscle tone and become stronger. If you do weight training during the first trimester, try to lift lighter weights by increasing the number of repetitions. When performing stretching exercises, breathe evenly, without holding your breath, so as not to increase the load on the abdominal muscles.
You can practice proper breathing techniques during prenatal yoga classes. Also, yoga will help you pull out stiff muscles and increase your flexibility, which will facilitate the course of pregnancy.
Well-known Kegel exercises strengthen and tone the pelvic floor muscles, preparing them for childbirth. You use these muscles, delaying the process of urination. Start doing Kegel exercises regularly. At first, contract the pelvic floor muscles as much as possible for 5 seconds, then relax them. Repeat 5 times – this will be 1 set. Try to perform 5-10 sets of this exercise during the day.
Second trimester
The average weight gain of 0.5 kg per week
You can continue weight training, yoga, swimming and running during the 2nd trimester, but remember: no marathons! During the second trimester, you may even feel that you have more energy.
b2ap3_thumbnail_Ejercicios-para-mujeres-embarazadas. however, as your belly size increases, it will be harder for you to keep your balance. Keep this in mind to adapt your workouts.
During this period, it is desirable to perform all strength exercises sitting. Pay special attention to your posture. The buttocks must be selected to the body so that they are at the same level with the lower back. This way, you will avoid back pain.
During the second trimester, your body begins to produce the hormone relaxin, which relaxes the joints to prepare for childbirth. This increases the risk of injuries such as sprains and dislocations. Therefore, be especially careful when performing stretching exercises, as well as running and other types of physical activity that increase the load on the joints.
Third trimester
The average weight gain of 0.5 kg per week
Some women continue to exercise until the end of the third trimester, but depending on how you feel, you can reduce the frequency and duration of training, or stop them altogether. But do not forget that the better your physical shape, the easier it will be for you to give birth.
If you are unsure whether you should perform certain exercises during this period, be sure to consult your doctor. During the third trimester, try not to lie on your back, as pressure on the blood joints can block blood circulation.
The most optimal exercise in the last three months of pregnancy is swimming, walking and cardio on an inclined exercise bike. Continue to perform Kegel exercises – after all, it's just a little bit before the birth!
Security tips:
When exercising during pregnancy, you should constantly monitor your pulse. Its frequency should not exceed 140 beats per minute. After all, the rhythm of your heart has a direct impact on your child. To stay within the safe zone, use a heart rate monitor.
Avoid excessive exertion, so that you do not lose your breath. If you feel that it is difficult to breathe, slow down the pace to regain your breath. Otherwise, your child will experience oxygen starvation.
Drink enough water before, during, and after training.
Avoid extreme temperatures, especially extreme heat
Give up contact sports
Choose comfortable shoes that support your ankles and feet well
Listen to the sensations of your body!
