The first trimester is the most exciting period of pregnancy, which you want to spend in a horizontal position: it is in these three months that most of the fetal organs are formed. But literate sports during pregnancy will benefit the future child, and also weaken all “special effects” – from toxicosis to dizziness.
In fact, the concept of “not shaking the child” has long been obsolete. Modern research proves that reasonable loads during pregnancy (not bodybuilding, of course) greatly facilitate the bearing of the child and have a beneficial effect on the health of both participants in the process. And the positive effect is only strengthened if we lead an active lifestyle from the very beginning.
An important study conducted by the University of Queens in 2011 in Canada showed that women who regularly do fitness from the first trimester of pregnancy significantly reduce the risk of preeclampsia (a very serious and common complication) in later periods. In addition, in physically active women, births pass faster by about 30%, and children almost do not suffer from hypoxia and slow heart rate. “During the first 12 weeks, you usually die of weakness and self-pity,” explains Melinda Nicci, a prenatal fitness trainer and creator of the Prima Baby program. – A sport during pregnancy gives strength and contributes to the development of endorphins, hormones of joy, which are so needed during this period. In addition, the better your physical shape, the less excess weight you will gain. ”
But do not rush to run to the gym immediately after you see those two strips. That’s what you need to consider.
– In the first trimester, the pulse increases and pressure rises, so serious cardio-operations are contraindicated – the heart and so it works in a double volume.
– Under the action of relaxin, the ligaments soften and stretch, so do not abuse stretching exercises – they can result in serious injuries.
– Do not overheat: this disrupts the blood supply to the fetus. Sport during pregnancy should be thought out in all respects: do it in a cool dry place, drink enough water and choose a good breathing shape.
– Do not be guided by your health, no matter how strange it may sound. In the first trimester, dangerous conditions often arise, in which the future mother does not feel any negative changes. Better reinsurance: postpone the sport until the moment you go to the first appointment with a doctor, pass the tests and make ultrasound.
– When anemia, multiple pregnancies, the threat of interruption, bleeding, pulling pains in the abdomen, any load during pregnancy is contraindicated.
– Maximally secure yourself: do not overcool in street workouts, do not go to the hall during an epidemic of flu. It is in the first trimester that immunity is drastically reduced, and illnesses negatively affect fetal development. In addition, the arsenal of drugs available to you is reduced to just one or two. So the best option for you is fitness at home.
– Avoid physical activity with a high risk of injuries and falls – basketball, downhill skiing, horse riding, snowboarding.
– Choose a doctor who is unreservedly trusted, and consult him regarding any loads. A good specialist will not be reinsured, but will thinkfully explain which sport during pregnancy is shown or contraindicated to you.
You do not have the goal to preserve the ideal “pre-pregnancy” form and physical preparation as much as possible, so concentrate on the most pleasant: harmonious preparation of the body for pregnancy and childbirth. “Women who have not trained before in the first trimester are best dealt with three times a week for half an hour,” explains Melinda Nicchi. “More frequent and intense sports during pregnancy will become an additional stress for the reorganizing organism.” Workout number one is walking, preferably in the park, but a running track will do. First, be sure to warm up: do an effortless stretch for the arms and legs, as well as rotational movements of the head and the slopes of the body from side to side. It is proved that thirty minutes of walking at a moderate pace are excellent help to cope with nausea, plan a workout for the most unpleasant, morning, time. Try to buy or borrow a cardio monitor and watch your pulse carefully: it should not exceed 120-130 beats per minute.
Another great option is swimming. According to the American Pregnancy Association, this is the safest sport during pregnancy, and benefits from it very much: blood circulation improves, back pain and dizziness occur. In the first trimester, you can swim and do aqua aerobics for 40-50 minutes (again, including a warm-up). And remember that there is no research that would confirm the risk of swimming in chlorinated water. But a country lake or a pond can be dangerous.
Finally, special yoga or gymnastics for pregnant women can and should be started in the first trimester. As a rule, this is a very mild exercise complex, aimed specifically at alleviating unpleasant symptoms and gradually preparing the body for childbirth.
Good news: the first trimester is the perfect time for you. Most professional sportswomen practice sports during pregnancy in the usual way until the fourth month, that is, until the fetus becomes relatively large, and with it the stomach. However, the first thing you should do is report pregnancy to your instructor. It will help to correct the load correctly.
Intensive aerobic classes – dancing, shaping, step aerobics – can usually continue in the same rhythm. They increase blood flow to the uterus (which means blood supply to the fetus), help prevent postpartum hemorrhoids and varicose veins in later periods. If you were engaged in martial arts, translate them into a contactless format to avoid injury. Elements that require balancing (for example, pirouettes in dances), it is better to skip.
From strength training two or three times a week, you can also not give up, but you will have to change a little. Choose smaller weights and eliminate the load on the press. Sports during pregnancy can include some exercises for the abdomen, but only under the supervision of a coach. Concentrate on the back muscles: they will be especially important on long terms. Do not forget to work on the upper body, as well as the inner and outer surfaces of the thigh. The main rule – do not bring yourself to shortness of breath and do not hold your breath. All this causes hypoxia in the fetus.
Yoga is usually considered an ideal exercise for pregnant women, but this is not always the case: many asanas and directions (for example, ashtanga) are prohibited. You can continue the Iyengar yoga – it has a special prenatal complex – hatha yoga and kundalini yoga, as well as qigong and Chinese gymnastics. Ask the instructor to pick up asanas for opening the pelvis and breathing exercises for complete relaxation: this is especially useful during labor.