Is it possible for expectant mothers to train.
Some exercises will also benefit you much more than others, helping to reduce potential health problems as well as pain and discomfort. Training can even help you prepare for childbirth.
Just be sure to consult your doctor before starting any new exercise plan. Here's what you need to know about exercise during pregnancy.
Benefits of Exercise during Pregnancy
Exercises are recommended for everyone, including pregnant women. Frequent activity promotes healthy weight gain. And it also increases your fitness level and strengthens your cardiovascular system.
Mothers and children have better health indicators with proper training. It is important to stay active and maintain blood flow, as well as follow all the advice of your doctor.
Benefits of exercise
Benefits of Exercise during Pregnancy:
Shorter deliveries
Lower risk of premature birth
Fewer complications during pregnancy and childbirth
Shorter hospital stay
Lower risk of gestational diabetes and preeclampsia
Healthier children are less likely to have future cardiovascular diseases
Faster infant brain development
Higher child intelligence scores
Less back pain
Less constipation
Reducing the risk of needing a cesarean section
The best exercises for pregnant women
Exercises that help build strength and endurance are an excellent choice during pregnancy. After all, pregnancy and childbirth are physically challenging, and being fit gives you the best chance of success. It also reduces the likelihood of some common causes of pain and discomfort.
Aerobic exercises that make your heart beat faster, such as walking, using an exercise bike, water aerobics and swimming, are all options that you can try during pregnancy. These exercises are also convenient for beginners.
Strength training during pregnancy is also recommended. Physical changes that occur during pregnancy, such as weight gain, can put pressure on the structure of your pelvis and spine.
In addition, hormonal changes cause your ligaments to become more flexible to ensure delivery. These factors may mean that you are less stable and more at risk of pain and falls. Strength training can prevent some of these problems.
Finally, breathing exercises are another important aspect of exercises for pregnant women. By learning to connect your breathing to the pelvic floor and supporting muscles, you can protect your spine and strengthen the health of the pelvic floor.
Exercise plan for pregnant women for a week
Here is an approximate exercise plan for pregnant women, which includes all kinds of useful movements and activities. However, be sure to talk to your doctor before starting this exercise regimen.
Also, if you have a high-risk pregnancy, discuss your fitness goals with your doctor to make sure that what you have planned is right for your situation. After you are fully convinced of the benefits, you can include exercises in your daily routine (provided that it complies with your doctor's recommendations).
Monday
Today you will start slowly and ease yourself into an exercise program. Slow movement is especially important if you have been mostly sedentary up to this point. Here is an example of where to start.
Take a 20-30-minute walk
Practice your breathing
Tuesday
Today, the goal is to complete a full-body strength training that will help improve posture and strengthen those parts of the body that may become weak and lead to back pain. Do 10 to 12 repetitions of each exercise and plan two to three complete sets of the exercises below. However, don't forget to warm up first. You can't pull any muscles.
Squats with your own weight
Buttock bridge with your own weight from the bench
Craving with your hands to your face
One-handed dumbbell pull
Also don't forget to practice breathing.
Wednesday
Today is a repeat of Monday's exercise. If you feel fine — and your doctor has given permission— you can try walking at a fast pace if you feel you can. Just don't overdo it and keep an eye on the intensity level.
Swim or walk for 20-30 minutes.
Practice your breathing
Thursday
Here is the second strength training program that helps to develop muscle endurance. Try to do three sets with 12-15 repetitions of each exercise.
Gluteal bridge on one leg with its own weight
"Dead beetle" (lying on the floor, arms raised, legs raised and bent at right angles, one repetition is considered lowering the arm to the floor above the head and simultaneously straightening the leg horizontally above the floor)
Raising the arm and leg (from the opposite side of the hand) on all fours parallel to the floor
Easy hand exercise with resistance band
Don't forget to practice breathing.
Friday
Today includes gentle stretching and mobility exercises that will help relieve the muscle tension that you may be experiencing. Try to do 10 repetitions of these stretches and do the approach two or three times.
"Angel" at the wall (sit with your back to the wall, raise your elbow parallel to the floor so that your forearm hangs down)
Gate (lift the leg bent at the knee parallel to the floor, take it to the side of the straight leg, and then to the opposite and return the leg to the starting position, do not forget to hold on to something for balance)
Hamstring stretch
Stretching "cat"
Stretching "pigeon"
Also, take a 20-30-minute walk today and practice your breathing.
Saturday
Use today as a recovery day. Your body needs time to adjust to a new exercise regime. If you feel any discomfort or new symptoms that did not exist before, be sure to consult a doctor.
Try yoga for pregnant women or go for a massage
Practice breathing
Sunday
Today's day should consist of light exercises. Make sure you listen to your body's signals. You should give your body time to adjust to the new exercise regime.
Ride an exercise bike for 20 to 30 minutes or more if you can. Otherwise, swim, take a walk, or do another light cardiovascular exercise.
Practice your breathing
Precautions
The main safety consideration is to make sure that the doctor approves of your workouts. In addition, you should listen carefully to your body, especially during the first and third trimesters, when fatigue can make exercise more stressful.
While exercising at this time is still recommended, you may need to reduce the intensity, duration, or frequency of your workouts. Here are some additional security tips:
Warm up thoroughly: stretch your chest, upper back and hip flexors. In addition, before strength training, activate the gluteal muscles and engage the core muscles. Hip mobility movements are also important.
Change or stop certain exercises: push-ups, planks, twists, squats and torso rotations should be avoided starting from the second trimester and in the future.
Make adjustments in later trimesters: you may have to reduce the load, because in the second trimester and beyond it is difficult to properly strain the body. Adjust the range of motion by performing smaller movements. For example, try a narrower squat stance.
Avoid lying on your back for too long. Although short periods of lying on your back are safe, you should avoid lying down for a long time in the third trimester.
Focus on technique: it is always important to provide the right technique, but this is even more important during pregnancy. Slow down your movements, rest more and watch your form. And don't forget to use the right breathing technique.
Beware of pain: pain in the pubic or groin area, around the middle of the buttocks or the back of the thigh may indicate pain in the pelvic girdle. Stop exercising and consult a doctor immediately.
Result
Staying active during pregnancy is a fantastic way to increase your chances of a healthy and safe pregnancy, childbirth and postpartum recovery. You and the baby will also benefit from childbirth in many ways, including faster recovery and healthier outcomes.
Strength training and light cardiovascular exercises are an excellent choice for pregnant women. In addition, it is vital to learn how to breathe properly in order to protect the spine and improve the health of the pelvic floor. Talk to your doctor before starting any exercise.
