It is common knowledge that aerobics and shaping for pregnant women are very useful, because moderate physical activities contribute to the work of the lungs and heart, and train the muscles. Sports activities give a positive attitude throughout pregnancy. Exercise regularly performed by a pregnant woman will help during childbirth.
The benefits of aerobics and shaping:
- a deficiency in motor activity in the long prenatal period;
- maintenance of metabolic processes at a normal level during pregnancy;
- "generic" muscles are in the necessary tone;
- positive psycho-emotional state of the pregnant woman in the prenatal period;
- presence of additional, except for the basic, medical, qualified control over the course of pregnancy;
- relatively rapid recovery of the body after birth, including the parameters of the "prenatal" figure of a woman.
How safe are pregnant women for aerobics and shaping?
Regular aerobic exercise during pregnancy is safe with a lightweight training program. Such an exercise program you do not provide for feet or jumps. All exercises are based on a stable position, protecting joints from overload. It should be noted that as the gestation period increases and approaches delivery, exercise should be reduced.
How to do aerobics or shaping?
In many fitness clubs there are groups of aerobics shaping for pregnant women, where you will be comfortable to deal with, as there will be such pregnant women around. And, in addition, you do not have to worry about whether the exercises will not harm you or your child.
If you do not have a choice of an aerobics group and you visit a regular group, you should definitely inform the instructor about pregnancy. In this case, the instructor will select for you a set of special exercises suitable for your position.
Tips on how to prevent congestion on the joints
While performing the exercise, do not change the position of the body sharply. Try to keep the position of the pelvis motionless all the time. When squatting, place your legs a short distance, lower your arms and draw in your belly. This will help to avoid stretching the pelvic and lumbar muscles.
It's fashionable to do shaping or aerobics at home, using, for example, recording exercises on a DVD-ROM. But it's not as interesting as the classes in the group and next to there is no instructor, which can always be consulted. Read the safety instructions carefully before starting workouts.
During the first and second trimester of pregnancy, you can not overwork during daily exercises. On classes, wear a slim sports suit made of "breathing", preferably natural, material. If the exercises are very intense, it is recommended to undress to avoid overheating. And to prevent dehydration, it is recommended to drink water without restrictions before, during and after training.
To be sure that the load is not very high, it is recommended to control the frequency of heart contractions (heart rate). Remember that during pregnancy, the heart rate can vary significantly. However, you should still take it into service: you should reduce the intensity of the load, if you can not keep up the conversation, breathing quietly.
In the third trimester of pregnancy the stomach is rounded and, most likely, will interfere with doing some exercises. In this regard, if you feel that it is becoming harder and harder to bend and bend, immediately replace these exercises by walking on the spot. This method will support the frequency of heart contractions at a normal level.
Pay attention to the fact that with weak pelvic floor muscles, even a slight physical load can provoke urinary incontinence during exercise. This is a fairly common phenomenon during pregnancy, the so-called stress urinary incontinence. To help, there can come exercises aimed at strengthening this group of muscles. In case this problem bothers you, contact a specialist.