Pregnancy and sports.

During pregnancy, a woman’s body and body undergo a number of changes. The hormonal system is being rebuilt, metabolism is changing, many organs and systems work in an enhanced mode, weight increases. All this affects both the internal state of the woman – irritability, anxiety appear, and external indicators – weight increases, puffiness appears, a large load on the vessels, the threat of varicose veins, softening of the ligaments and muscles.
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Therefore, doing sports, or rather special gymnastics for pregnant women, makes it easier to endure the ongoing changes in the body and the general emotional state of the pregnant woman.
But, here, too, the main thing is not to overdo it!
The entire pregnancy is divided into 3 periods (trimesters). Each trimester has its own characteristics of the formation of the fetus, and changes in the body of a woman, which means that the load in each trimester should be different.

-1 trimester (from 1 to 14 weeks)
During this period, all important organs and systems of the fetus are laid. By the end of the 12th week, the placenta is formed. The fetus is still very sensitive to negative influences.
Therefore, in the 1st trimester it is better to avoid physical activity. Replace training with calm exercises from Pilates (basic level), yoga, stretching. Active cardio – walking outdoors for 20 minutes.

-2 trimester (from 15 to 27 weeks)
During this period, the fetus is already formed and begins to actively grow. A woman’s weight gain appears, her belly grows.
Classes of this period should be aimed at stretching, maintaining the muscles of the legs, back, arms, and pelvic floor.
EXCLUDED:
– press exercises
– exercises lying on the stomach
– jumping, running
– strength exercises using weights
– efforts
Suitable for classes: Pilates (basic level), yoga, swimming, light cardio (orbitrek without resistance, walking).

-3 trimester (from 28 to 40/42 weeks)
The fetus accumulates fat and actively grows. Due to the rather large weight in women, there is a threat of varicose veins. Seizures may occur. Due to the large abdomen, the diaphragm rises, which makes breathing a little difficult, shortness of breath appears.
Therefore, the classes of this period should be even more calm and accurate. Aimed at stretching and relaxing the upper body, maintaining the muscles of the back, exercises for breath.
EXCLUDED:
– jerky movements
– press exercises
– jumping, running
– limit exercises while standing on your feet and lying on your back.
Basically, exercises are performed while sitting, lying on your side and standing on all fours.
For the 3rd trimester, suitable: swimming, yoga for pregnant women, Pilates exercises, stretching, light cardio (orbitrek without resistance, walking – no more than 20 minutes).

IMPORTANT! Before you start exercising, be sure to consult your doctor. Are there any restrictions or contraindications to training.