Aqua aerobics are physical exercises, swimming in water. Water always has a positive effect on the human body, are not an exception and healthy pregnant women. Since in water the body weight is not felt, a person is able to bear quite high loads.
Movement for pregnant women is vital. This contributes to the proper functioning of the blood vessels and heart, the load on which increases with each subsequent month of pregnancy. The positive influence of aqua aerobics allows very well to prepare a woman's body for childbirth: to learn to hold her breath (very useful when fighting and trying), strengthen the abdominal muscles and back.
In addition, swimming will not allow a woman to gain weight, and this will help raise the mood, will bring her satisfaction. Excess weight of the mother has a bad effect on the child, so aqua aerobics can prevent pregnancy complications such as fetal hypoxia (lack of oxygen, received by the fetus from the mother). The pregnant woman is weak and irritable, sleep is restored, and such frequent companions of pregnancy as varicose veins, hemorrhoids, heartburn, bloating decrease.
It has been established that women who are engaged in aqua aerobics during pregnancy, labor, go much easier, since muscles acquire elasticity, which helps the movement of the child through the birth canal.
Indications and contraindications for aqua aerobics classes.
Aqua aerobics classes can be conducted at any time of pregnancy, if a woman does not have any contraindications for this. The pool should be selected based on the following conditions: a water temperature of about 28-30, and it is disinfected without chlorine.
But, in no case, you can not go swimming (as well as any other physical exercises) without the permission of a doctor, because for a physical exercise in the water, a woman may have some contraindications. You can note the following:
- late toxicosis of pregnancy (gestosis) - increased blood pressure, protein in the urine, edema;
- any acute diseases, as well as exacerbation of chronic diseases;
- threat of abortion;
- any violations in the genital area (for example, significant allocation) - the cause must be clarified;
- placenta previa (the placenta is located at the very bottom of the uterus, closing its neck) - in this case, during physical exercises, the placenta can be traumatized;
- like any person, a pregnant woman should not visit the pool for fungal skin diseases.
How to do aqua aerobics for pregnant women.
The occupation is organized in accordance with the recommendations of the obstetrician-gynecologist of the women's consultation, the individual characteristics of the woman and the period of her pregnancy. Swimming in the first 24 weeks of pregnancy (first and second trimesters) is quite intense (if the condition allows), in the third trimester, it is recommended that the main emphasis be on performing breathing exercises, swimming is slow.
The duration of the classes is 40-60 minutes. First, women warm up (warm-up), swimming in the most optimal for themselves, free mode, and then under the guidance of the coach are engaged in water breathing exercises, stretching exercises and physical exercises, while using special devices (strengthened separate muscle groups).
What you need to consider when doing aqua aerobics.
There are general recommendations that pregnant women should adhere to during aqua aerobics classes:
- any physical exercises need to be increased gradually, so that after exercise there is a pleasant surge of strength, not decay;
- the load must be constant, to start 1 time a week, after a while (when the body adapts) - a week 2 times;
- if a woman is in the water was unpleasant, you must immediately leave the pool; Swimming should be done only if the woman feels well; You should not go swimming after eating, you should not eat immediately after classes.
Aqua aerobics allows a woman to transfer the state of pregnancy much better, prepare her body for birth and restore it after childbirth.