Trainings for pregnant women in gym: all pros and cons

 In waiting time of the child of the woman make every effort not to do much harm to future kid: try to have a rest more, to worry less, to eat also in bigger quantity better. Thus they can often forget about the physical shape. And that to the kid it was good, the woman needs to move and it is even useful to visit gyms.

For pregnant women we will tell about power trainings in our article.

Whether power trainings at pregnancy are resolved

Occupations on exercise machines are aimed not only at the development of force and accumulation of muscle bulk. They also help to increase endurance and to make muscles more elastic that will allow an organism easier to cope with patrimonial process.

Advantage

Each type of physical activity has positive and negative sides.

For a start we will consider what benefit power trainings are capable to bring during pregnancy:

• improve physical, psychological and emotional state;
• help to keep weight normal;
• raise a tone of muscles;
• strengthen a muscular corset of a back that allows to keep a bearing;
• adjust exchange processes;
• active lifestyle promotes the best saturation of a fruit oxygen.

Whether you know? Human muscles are capable to remember not only that strain which they experience, but also movements that are carried out at application of loading.

Increase in elasticity of muscles will facilitate course of pregnancy and childbirth. Also at the expense of the increased muscular tone the process of restoration after pregnancy will take less time

Risks

During the occupations it is necessary to consider that pregnancy strongly changes an organism therefore what was norm earlier, at the moment can cause unpleasant consequences.

Therefore, it is necessary to consider risks which can arise during the trainings:

• fruit hypoxia (the increased physical activity strengthens inflow of blood to active muscles);
• hypoglycemia (as a result of the shortage of glucose);
• hyperthermia (temperature of a maternal body is higher, than at the child).

It is important! That from occupations there was an advantage, but not harm, their scheme the trainer together with the gynecologist has to make. The doctor will note those changes which happen in a female body, and the trainer will pick up the corresponding exercises.

These risks can arise because in the woman's organism in situation there is a number of changes:

1. On the 5-6th month of pregnancy at the woman unequal venous pressure in extremities (in lower is 1.5 times more, than in top).
2. By 3rd month of a gestation at the pregnant woman the circulation of oxygen begins to take place more actively. On the 36th week its peak is noted (indicators increase by 25–48%).
3. Strengthening of a kidney blood-groove for 25–30% is observed, the brain blood-groove is stable.
4. After the 27-30th week such phenomenon as a syndrome of the lower hollow vein quite often meets.

Absolute contraindications to occupations

Happens so that even if the best doctors and instructors will think over the scheme of trainings, the danger to life future mother and the child nevertheless is too high.

These are the following dangerous states:

• threat of an abortion, several abortions earlier;
• varicosity;
• anomalies of a placenta;
• feeling of the pulling and skhvatkoobrazny pains in the bottom of a stomach after classes;
• hypertensia as a result of a gestation;
• abnormal arrangement of a neck of the uterus;
• fever;
• gestosis, toxicosis;
• bleedings;
• exacerbation of chronic and infectious diseases;
• uterus hyper tone;
• abundance of water.

Learn whether it is possible to be engaged at pregnancy: shaping, yoga, Kegel's exercises, water aerobics.

There is a number of illnesses at which occupations are possible, but only after carrying out careful inspection and obtaining permission from the doctor:

• diabetes;
• anemia;
• problems with a thyroid gland;
• problems with a cardiovascular system;
• different stages of obesity.

Rules of safe occupations

At occupations in gym during pregnancy it is necessary to follow some rules not to do much harm to either itself, or future kid:

1. Get permissions to occupations at the doctor.
2. Be engaged slowly. Do not do sharp movements.
3. It is not necessary to overload the organism.
4. Always alternate the exercises directed to strengthenings of muscles to weakening.
5. Allowable weight has to be 40-50% less than your usual norm.
6. Control pulse, it should not become more frequent (more than 120-130 blows/min.).
7. Drink more liquid.
8. Adhere to the correct technology of breath.
9. Do not assume that temperature of your body rose above 37.5 °C.
10. If you are engaged with dumbbells, then it is necessary to sit down on a bench, ideally — on a gymnastic ball.
11. From cardioexercises give preference to walking on the running exercise machine or to occupations on an orbitreka.
12. Always warm up and hesitate.
13. It is necessary to be extremely careful with an extension because during a gestation develops relaksin which task is stretching of muscles of a pelvic zone. But it also influences other muscles, weakening them.
14. From 4th month you carry the supporting bandage for a stomach.
15. The optimum period for occupations — since the 4-5th week of pregnancy on the 30-31st.
16. Frequency of trainings — 2–3 times in 7 days.

Training on all body for pregnant women: video

Whether you know? The strongest muscles in a female body — a muscular layer of a uterus (miometriya). During childbirth it pushes out the child with a force of 100-400 newtons at each reduction.

During pregnancy it is necessary to avoid such exercises:

• such at which loading is put to a humeral zone;
• any exercises where it is required to lay down on a stomach;
• twisting, level, press;
• increasing pressure upon a peritoneum;
• loading a waist;
• such at which the head has to be below hips;
• use of free weight at a prokachivaniye of legs, backs and breasts.

The program of trainings for pregnant women in gym

Each trimester of pregnancy has the features which need to be considered at selection of exercises. We made the list the most suitable from them for every period of a gestation.

Set of exercises for the first trimester

During this period it is necessary to pay attention to a training of breath and an extension of muscles of hands and legs.

Important! To begin to be engaged it is possible only after obtaining permission of the doctor, in the first trimester rice is quite high to lose a fruit.

Set of exercises in gym at pregnancy in the first trimester: video

For the second

In this trimester it is necessary to work on strengthening of muscles of a back, a basin, extremities.

Study features of physical exercises in the second trimester.

Set of exercises in gym at pregnancy in the second trimester: video

For the third

Because of a pot-belly of the movement at the woman are limited. Besides the slightest sharp movement or an unsuccessful inclination can do much harm to the kid. It is necessary to carry out everything extremely carefully.

Learn in what exercises it is possible to be engaged in the third trimester.

Set of exercises in gym at pregnancy in the third trimester: video Examples of the weakening exercises:

Being engaged in gym, pregnant women should control the state very attentively. At the slightest indisposition it is necessary to finish urgently a training and if term is strongly small or, on the contrary, is quite big — will immediately go to the doctor. Only at a responsible approach to occupations it is possible to benefit from them at most.