A pregnant woman named Makna in Australia, who loves running, still participates in 1The 6-kilometer run is impressive, compared to 4 5 minutes for professional athletes and 10 minutes for ordinary women, in 5 minutes and 25 seconds.
In the interview, she proudly said that she has reduced the speed and length of her runs because of her pregnancy, and in order to avoid pelvic misalignment, she is currently only focusing on strength training.
There is also such a pregnant woman in the United States, 31-year-old weightlifting champion Christine, when preparing for the competition, found out that she was pregnant, but she still insisted on lifting iron at the age of 8 months, and was called "the toughest pregnant woman" by netizens.
And gymnastics champion Liu Xuan recently talked about the life of his second child in "Freshman Diary", one of which is the inverted three-dimensional pose of yoga.
Many netizens said that the Olympic champion really deserves his name, and such a difficult action is easy for pregnant women, and the figure is still so good.
Some netizens are worried about whether it will affect the fetus, and this kind of exercise is too dangerous.
So, why can't pregnant women do these difficult or strenuous exercises?
Is it safe to exercise during pregnancy
Yes. Exercise is safe for both mother and fetus. In fact, even if you don't have a fitness routine before, you need to exercise regularly during this time. However, consult your doctor before developing an exercise regimen. Since there are several physical changes in the body during pregnancy, it is necessary to choose activities that are synchronized with the changes.
Physical changes that affect movement during pregnancy
Your body isn't flexible enough to do difficult workouts. The belly is getting bigger and the body is getting weaker, which is an obstacle to your schedule.
Here's how some of the changes might affect you:
Due to hormone secretion, ligaments and joints can relax, resulting in easy injuries during sports.
Strenuous exercise increases your heart rate.
A drop in blood pressure can cause dizziness.
A growing belly changes the body's center of gravity and reduces stability.
When to stop exercising during pregnancy
If your body experiences any of the following symptoms, stop and rest
Headache. Rapid heartbeat.
Chest pain. Dizzy.
*Haemorrhage. Shortness of breath.
Muscle weakness. Pain in the back, pubic bone, or pelvis.
If these symptoms persist even after you stop exercising, contact your doctor.
Avoid exercise during pregnancy
Let's take a look at the exercises that are best removed from your daily workout:
Sit-ups
During pregnancy, avoid sit-ups or sit-ups.
Shoulder press
After the first trimester, the exercise does not work well. It puts pressure on your lower back, which is not good for the body to repair during pregnancy.
High-intensity interval workouts
During pregnancy, your heart works hard to meet the growing demand for blood. High-intensity interval workouts increase your heartbeat, which puts pressure on your heart. Your heart rate should not exceed 100 beats per minute.
Contact or high-impact sports
During pregnancy, any high-impact or contact sports should be strictly avoided. Engaging in such physical activities can lead to injury.
Supine exercises
If you are in the second or second trimester of pregnancy, do not practice on your back. This posture can lead to supine hypotension syndrome, which is associated with symptoms such as low blood pressure and dizziness.
Sumo squats and sumo deadlifts
Avoid exercises like deep sumo squats and sumo deadlifts as they can cause injuries and backache.
Hot yoga
Hot yoga causes the body to overheat, which is not good during pregnancy. Avoid exercising in hot and humid environments as it can overheat the body. However, you can try other yoga poses that are safe during pregnancy.
Lifting weights
Weightlifting should never be done during pregnancy as it can cause musculoskeletal stress and cardiovascular problems.
Scuba diving
Avoid activities such as diving.
Aerobic exercise
Although proper moderate-intensity exercise is beneficial, vigorous aerobic exercise should be avoided during pregnancy, especially if you have heart disease, severe anemia, or persistent bleeding in the second or second trimester.
Some other sports to avoid during pregnancy include bending over, doing tai chi, and exercises that involve stretching the joints.
A simple rule: you must be comfortable when exercising. If you feel unwell, stop and take a break.
How exercise can benefit your pregnancy
Reduces discomfort during pregnancy: Regular exercise is important to help build muscles. In addition, it helps your body cope with pain and other discomforts. Light exercises such as walking, stretching, and yoga can help reduce back pain, strengthen abdominal muscles, and improve circulation.
Boost your energy levels: Regular exercise improves energy recovery and helps you complete your daily tasks. Exercise strengthens the cardiovascular system. With toned muscles, you can have an active lifestyle.
Makes your sleep better: As your pregnancy progresses, you may not be able to sleep through the night. However, getting regular physical activity will help you get a good night's sleep.
Reduce stress: During pregnancy, hormonal changes can cause mood swings and can cause stress for you. Exercising regularly can relieve stress. Additionally, interacting with other pregnant women during workouts may reduce stress.
Build confidence: You have some doubts about your ability to have children. You may be worried about your pregnancy and the health of your baby. Exercising will allow you to overcome all these emotions because it builds confidence in you.
Help prepare for childbirth: Childbirth requires endurance and can be achieved during pregnancy through regular exercise. If you stay in shape, you can reduce your labor pain and shorten the labor time.
Gestational diabetes: Exercise helps control blood sugar levels.
Helps regain pre-pregnancy weight after childbirth: When you do physical activity, you gain strength and your muscles are toned. This helps you bounce back to your normal state after childbirth. Before starting a fitness regimen, you need to know the safety precautions you should take.
Tips for good exercise during pregnancy
Talk to your doctor and follow these tips for an enjoyable workout:
If you have a medical problem such as high blood pressure or heart disease, seek medical attention before starting any exercise.
If you suffer from any pregnancy-related conditions such as low placenta, history of premature birth, weakness of the cervix, bleeding and spotting, etc., your doctor may advise you not to exercise at all.
Stick to light exercise and don't cause any strain on your body.
Instead of coming up with your own fitness plan, seek professional guidance that is effective and safe.
Don't just start a difficult workout as this may injure your muscles and ligaments. Start with a warm-up. For example, if you're going to walk, take your time for the first few minutes and gradually pick up your pace.
If you're a fitness freak, give up your favorite sport for a while because your baby's safety is more important than anything else. Once you've prepared your body after giving birth, you can return to your favorite exercise regimen. Until then, it's best to stay safe.
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