Many women who regularly train in the form of jogging are interested in the question of whether it is possible to run during pregnancy and how it affects the unborn child.
It should be noted that this type of training requires prior consultation with a gynecologist and depends on the characteristics of the course of pregnancy.
Can I run during pregnancy?
With constant physical activity, the runner's body changes, pregnancy requires a decrease in physical activity. Women who have been doing running exercises for a long period cannot refuse to exercise, therefore jogging is used, however, after being examined by a doctor. Also of great importance is the duration of pregnancy and the individual characteristics of the structure of the body.
In the early stages
Jogging in the first weeks after conception can be carried out if the woman does not feel discomfort. However, it must be borne in mind that physical activity can negatively affect the state of health, therefore it is recommended to revise the intensity of the exercises and gradually reduce them.
In the first weeks of bearing a child, the following features must be considered:
- the woman's body is just beginning to get used to the changes, so additional loads can disrupt the process of forming the child's organs;
- in the first trimester of pregnancy, the ligaments are weakened, therefore, with heavy loads, discomfort may appear;
- when running, swelling of the limbs increases;
- while running, internal organs vibrate, which can cause bleeding.
Running in the early stages has a large number of dangers, however, following the recommendations of specialists and the correct implementation of the exercises will allow training. Experts do not recommend exercising until 10-12 weeks of pregnancy. Since it is during this period that symptoms of bleeding are most often observed, and there is a risk of termination of pregnancy.
At a later date
Running exercises in the last stages is possible, however, a woman should listen to her body before each session. While running, a woman should carefully monitor her pulse and drink plenty of fluids. You can run up to 36 weeks. In the future, classes are terminated.
Jogging at a later date is carried out slowly, no more than 30-35 minutes, depending on the woman's well-being. The woman chooses the rhythm of classes individually, it can be jogging or brisk walking.
The course of pregnancy is also of great importance, for many women in later stages the fetus sinks strongly into the pelvic part, therefore, with such symptoms, running is prohibited even with the use of a bandage.
The benefits of exercising while carrying a child
During running and other physical activities, the following type of benefits on the body of a pregnant woman is carried out:
- the muscles of the heart are strengthened and the respiratory organs develop, which is very important before the upcoming birth;
- improvement of metabolic processes in the body, allows you to saturate the organs of the child with the necessary components;
- ligaments of the hip joints are developed, which are involved in the process of childbirth;
- improves the blood circulation process;
- toxins and toxins are removed from the body;
- the symptoms of stress are reduced. In many women, during pregnancy, the level of stress resistance decreases, which is associated with hormonal problems;
- toxicosis decreases, this is due to oxygen saturation of all organs;
- muscles are toned, which means that a woman after childbirth will be able to quickly return to shape.
The benefits for a pregnant woman from jogging can be observed only after 10 -11 weeks, before this period, sports are not recommended.
How to run for pregnant women?
Safety and the correct pace are the main criteria for physical activity while carrying a child.
Running while pregnant requires the following rules:
- jogging is not recommended to start if you have not previously performed regular training;
- in the process of running, you must regularly consult a gynecologist;
- while running, you must use special underwear that supports the abdomen;
- the workout should be no more than 30 minutes, running can be replaced by brisk walking;
- trainings are held no more than 2 times a week;
- running is carried out only in good weather conditions;
- after training, you must be in a supine position for 15-20 minutes;
- use special fitness bracelets that allow you to control your heart rate;
- classes are held only outdoors;
- with each week, the duration of the run must be reduced;
- before starting classes, you need to warm up the muscles.
It is important to remember that any discomfort in the state of health signals the need to stop exercising and seek medical attention. Ignoring poor health can cause premature birth and impaired development of the unborn child.
Contraindications for jogging while carrying a child
Running while carrying a child is contraindicated in the following cases:
- if the woman has previously had miscarriages or ectopic pregnancies;
- there is a threat of miscarriage;
- high blood pressure;
- decreased hemoglobin;
- varicose veins;
- violation of placental bleeding;
- pregnancy with two or more fetuses;
- conception after the IVF procedure;
- toxicosis;
- poor health of a woman;
- increased uterine tone;
- kidney disease;
- various diseases of a chronic and temporary nature.
It is not recommended to conduct classes without first passing the tests prescribed by the attending physician.
Pregnancy is not a prohibition on a normal lifestyle. The lack of movement can cause disruptions in the health of the pregnant woman and provoke a sharp weight gain, which also negatively affects the health of the mother and the unborn child.
For women who wish to maintain regular exercise, it is important to maintain the correct jogging regimen and not strain the body.
