The positive effect of moderate exercise on the physical and mental condition of pregnant woman is not in doubt. The intensity of load depends on the state of health, physical training and lifestyle before pregnancy. Exercises should be systematic, remember that the irregular physical activity the body perceives as stress. Exercises should be no more than 3 times per week, duration to an hour. For half an hour before the exercises, eat a small fruit or yogurt, drink a glass of juice or milk – during pregnancy sugar level in blood could drop dramatically, especially during physical load. Drink water during class, you are now more susceptible to dehydration
What exercises can You do?
The scientists believe that walking, exercise bike, swimming, aerobics, yoga, pilates are best suited for pregnant women. In the gym it is desirable to develop a set of individual exercises. During the trainings need to monitor pulse and well-being. Modern cardio device counts the pulse rate automatically, and its performance reflected on the screen. Pulse during the exercise can be counted independently. You can do this by calculating it on the wrist or neck for 10 seconds and multiply the result by 6. Rate of 60-80 beats per minute.
When do You need to stop the exercises?
If during the exercises there are shortness of breath, weakness, dizziness, dragging pain in the lower abdomen, spotting, or other unusual symptoms, you should immediately stop exercise and seek medical advice. Exercise is contraindicated for pregnant during the acute illness, exacerbation of chronic diseases, symptoms, the threat of termination of pregnancy, expressed toxicosis, gestosis, a history of spontaneous abortion, polyhydramnios, systematic cramping pain, appearing after exercises.
What You cannot do?
Running, jumping, contact sports, martial arts related to a high risk of falls and injuries of the abdomen. Also, do not sport, if before pregnancy you never did. You can not overload the joints, especially after 25 weeks of pregnancy, when they softened by relaxin (a hormone that prepares the compounds of the pelvic bones to delivery).
Professional athletes can continue training, if allows your gynecologist, avoiding overheating and dehydration.
