Running and pregnancy

Going in for sports is fashionable and healthy. People who exercise regularly get sick less and live longer. Running is very popular.

Because everyone can do this kind of sport. This does not require special equipment or a gym. But is jogging really good for pregnant women? We will answer this question in this article.

Sports and pregnancy

Pregnancy is a very important period for every woman. During this period, a woman must monitor her health.

Key recommendations:

• It is imperative that you consult your doctor. Since pregnancy can take place in different ways. You may have a complicated pregnancy. In this case, complications are possible.
• Doing sports during pregnancy, maybe a trained woman. This is a woman who played sports before pregnancy. In this case, the body will be prepared for stress. If this rule is not followed, complications are possible (injuries, blood supply disturbances, etc.).
• If the attending physician has allowed physical activity, then you can continue to exercise until the 2nd trimester (middle).

Limiting loads

In order for the pregnancy to proceed safely, you need to follow the recommendations of doctors. During pregnancy, it is imperative to limit physical activity. Physical activity plays an important role. The doctor individually selects the mode of physical activity.

Jogging during pregnancy

If the pregnancy proceeds without any complications, then you can go jogging. Of course, you need to shorten your training time.

When can I run?

If you cannot imagine your life without sports, then you cannot abruptly stop your training. If this happens, then the mental and physical condition may deteriorate.

There are two options:

• gradual decrease in load;
• continue to play sports (different training schedule), following all recommendations.

The attending physician should be aware that you are playing sports. It will help you create the right training schedule.

Recommendations:

• Back pain may occur during pregnancy. If this happens, then you need to use a special bandage. It will reduce the stress on the spine.

In such cases, you need to stop training:

• dyspnea;
• discharge with blood;
• abdominal pain.

If you experience these symptoms, then you need to contact your doctor. Perhaps the doctor will prohibit such physical activity.

• Monitor the condition of the cardiovascular system. Watch your breathing. Breathing must be imperceptible (measured). And you also need to monitor the pulse. The pulse should be within normal limits. At the same time, everyone has their own heart rate rate. If the condition has worsened, then you need to stop training.

When is it forbidden to run?

It is strictly forbidden to go in for sports in such cases:

• if uterine bleeding occurs;
• placenta previa;
• if miscarriages have occurred;
• if the doctor suspects anomalies in the development of the child;
• there was toxicosis;
• there is a threat of miscarriage.

Experts prohibit sports for women who had a passive lifestyle before pregnancy (bad habits, insufficient physical activity, etc.).

During this important period of life, one should not engage in experiments. Because the body can malfunction.

How does the body of an untrained woman react to physical activity?

• During this period, relaxin (the hormone of childbirth) is actively produced. Relaxin significantly weakens the ligaments. Therefore, joints can be injured.
• During this period, women gain weight. Therefore, the knees are subject to additional stress.
• The heart is forced to work with tension. During physical activity, blood rushes to the muscles. This allows the muscles to contract. This can lead to oxygen starvation in the baby. Therefore, untrained girls are better off walking. And you can also choose other types of activity.

When should you stop running? At a period of 5-6 months of pregnancy. Why?

• The body's center of gravity shifts significantly. This can lead to injuries and falls.
• The size of the abdomen increases.

Practical tips for running while pregnant

Recommendations:

- It is advisable to go jogging in a fitness club (gym). First, treadmill training is less traumatic. Secondly, if necessary, you will quickly receive medical assistance and call an ambulance.

Third, you can train under the guidance of an experienced trainer. He will monitor your condition and adjust the load.

• Stop exercising if you experience any of the following symptoms: dizziness; cramps, joint pain, nausea, headache. If you experience such symptoms, then you need to urgently consult a doctor.
• Monitor your heart rate.
• Control your breathing.
• Don't overtrain. Running at an easy pace is a great option. Jogging should not cause problems or stress. Monitor your feelings.
• Observe your drinking regime! The rate is calculated individually.
• Wear comfortable clothes. It is better to have a tracksuit made from natural fabrics.
• Give up exercising in the sun.

What can replace running during pregnancy?

Keeping your body healthy is not easy. For this you need to have discipline and endurance. What if the attending physician forbids sports?

In this case, you need to pay attention to another type of physical activity:

1. Pool activities. Group classes are held for expectant mothers. For such classes, a special training program is being developed. The coach supervises the execution of each exercise. This workout in the pool trains the muscles and also relieves stress on the spine. A medical examination is carried out before classes. If the doctor finds any contraindications, then the girl is not allowed to work in the pool.
2. Classes in the fitness club. You need to do it on a treadmill or exercise bike. The workout should be done at a moderate pace. It is advisable to use the services of a professional trainer. He will select the right training program and monitor your condition. In this case, the gym must be well ventilated. A good air conditioning system is ideal. And you also need to worry about clothes. It is advisable to choose a quality tracksuit.
3. Walking. What could be better than a walk in the fresh air? You need to dress for the weather. In summer, it is undesirable to walk from 11.00 to 15.00. Ideal places for walking: squares, forests, parks. Walking along the central streets of the city is undesirable. As exhaust fumes have a negative impact on health. You can walk in the sleeping areas.
4. Training on an elliptical trainer. This is a great exercise machine. The main advantages of the elliptical trainer: there is no vibration of internal organs, the load on the spine is excluded. This training should be done in moderation. You can also use the services of a trainer.

Morning jogging has become commonplace for many. It's like brushing your teeth in the morning. Such training has a positive effect on all processes in the body. The muscles are strengthened, the skin becomes healthier, the mood improves.

Pregnant women are another matter. A woman's body during this period may react differently to jogging. Each case must be considered individually.

You need to consider everything:

• bad habits;
• weight;
• growth;
• contraindications;
• diseases;
• training experience;
• personal preferences;
• age, etc.

The final decision must be made by the doctor. But full responsibility for the health of the baby lies with the expectant mother.

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