Safe Pregnancy Training
Pregnancy Workout 1st Trimester | Anna Saccone (September 2018).
Why Sport in Pregnancy?Health professionals can not praise the positive impact of exercise on pregnancy often enough - but only as long as training is moderate and there is no risk of falls or accidents. Recommended sports are swimming, yoga, walking and light aerobics.
Even though you are usually flexible, you are more susceptible to strains, sprains or other injuries during pregnancy. This is due to the hormone relaxin, which loosens ligaments and tendons in the pelvis in preparation for birth. However, it loosens all other ligaments and tendons, which is why it is particularly important to find a gentle sport.
If you really want to stay fit, work out regularly, preferably three times a week. Doing sports sporadically increases the risk of injury, and the positive effects on your body are nil.
Talk to your doctorBefore you start a training program, you should check that everything is alright. If you've always been very active, you can probably continue your exercise program without hesitation, unless it's a high-risk pregnancy. Nevertheless, it does not hurt to ask your doctor beforehand if the chosen sports are suitable for you. You can also get advice on how to start training if you have not been a sport ace so far.
Wear wide, breathable clothing and sturdy shoesWhen you dress, put on several pieces of clothing that you can take off quickly when you feel warm. To avoid overheating. An alternative is special sportswear that does not sweat so easily. So far, the danger in humans could not be proven yet, but animal experiments showed that overheating can lead to birth defects. According to experts, your body temperature (measured under the arm) after exercise should not be higher than 38.2 ° C. You should also get a comfortable, well-supportive pregnancy bra.
Wear well-fitting sports shoes that support your ligaments and tendons. Buy a new pair of comfortable shoes if your shoe size has changed due to swelling.
Warm up before trainingAs the name implies, warming up is designed to warm up your muscles and joints and prepare your body for training. It also slows your heart rate. If you omit the warm-up and begin strenuous exercises immediately, the risk of strains and other injuries increases.
Keep movingExercises that allow you to stand in one place for a long time, motionless, such as specific yoga and dance positions, can block the flow of blood into the placenta and cause the blood to fall into your legs to let. Dizziness is the result. Stay in motion, for example, by occasionally changing positions or walking on the spot.
Avoid lying flat on your backThis is especially true after the first trimester of pregnancy. Besides being uncomfortable, this position can also cause dizziness. If you lie on your back, your uterus lies completely on the vena cava, an important blood vessel. This will restrict blood flow to your brain and uterus. Instead, lean on your elbows or lie on your side.
Avoid Deep Squats, Lunges, and Sit UpsThese exercises can lead to ligament strains and increase the risk of a pelvic muscle tear. Move to other activities that use the same muscles. Swimming and walking, for example, work the thigh and butt as well as doing lunge or squat exercises.
Do not overdoDo not spend your energy and do not exercise to the point of exhaustion. Since you have less oxygen through your pregnancy, you should not ask your heart more than 60 percent of its exercise limit. Your heart rate should not be higher than 140 beats per minute. A good rule of thumb: Keep your pace down as soon as you are unable to talk to another person during exercise.
Listen to Your BodyStop as soon as you feel unwell or in pain. If you are in pain, something is not right, so let it be. You should feel that you are working with your body and not against it. Pay special attention to alarm signals.
Drink a lotYou need a lot of water - before, after and in between. If you do not drink enough, you can become dehydrated. Dehydration can cause contractions and raise body temperature, sometimes so much that it becomes dangerous for you and your baby. Try to drink about two glasses of water two hours before the sport. During training, drink another glass or two every 15 to 20 minutes.
Be careful when standing upGet up slowly and carefully from the floor. Pregnancy changes your center of gravity. Therefore you should be careful when changing positions. Getting up quickly can lead to dizziness, or unbalance you, causing you to fall.
Take the weather into considerationAvoid outdoor sports in humid-hot weather.This is also true for athletes who are not pregnant: Be more comfortable when the sun is burning and the air is humid and heavy. Such weather conditions make you more prone to overheating. On particularly humid days, you should skip your workout or transfer it to a well-conditioned room.
Avoid Dangerous SportsSince your joints are looser than usual, avoid all activities that can lead to falls or slips. Because if you fall, you may contract abdominal injuries. Not recommended are horse riding, skiing, climbing and most contact sports such as football, basketball and so on. If you're not an experienced player, you should not practice racket sports like tennis or squash, as these are very stressful for your knees.
Think of the cool-down phaseSlowly cool off after a workout. After training, go for a few minutes on the spot or do stretching exercises. So your heart can slowly go back to its frequency.
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