| Why is it important to play sports during pregnancy? What a load is recommended, and what should be avoided? What you need to eat and in what quantities? During pregnancy, the body there are various changes. Sports and nutrition should be given an important place in maintaining the future health of the mother and her child. But it is not always a woman alone is able to determine that in this period it is necessary, you should pay special attention to and what to avoid.
What happens to the body during pregnancy?
Pregnancy requires the greatest female physical strength. During this period, the body has to deal with the activation of metabolism (metabolism) and increase in nutrient requirements. Fortunately, the body has several mechanisms that help to save energy for the benefit of the developing fetus. One of the mechanisms - a change in appetite and taste priorities. As a rule, woman is eating more and choose a certain food. The second mechanism - is to increase the level of absorbability of food in the intestinal wall. Additional mechanisms - a reduction in the rate of accumulation of fat and a decrease in physical activity. The physiological mechanism of woman sends signals to reduce the load. If you do not listen to it, the intensity of exercise can harm the health of the mother and the developing fetus.
Why it is important to change your eating habits during pregnancy?
The most common question among pregnant women for the number of calories eaten per day. The answer varies depending on the duration of pregnancy. From the 1st to the 15th week, there is no need to change the daily kalorazh. From 15 th to 28 th week is recommended to consume 25-30 calories per 1 kg own weight. From 29 th to 42 th week is recommended to consume 30-35 calories per 1 kg own weight. These recommendations are perfect for women who perform moderate exercise at least 3 times a week for 30 minutes. But if training is given more attention, then you must add the missing calories. Why is it important to play sports during pregnancy? In exercising during pregnancy are several positive aspects. For example, weight control, reducing the risk of high blood pressure, control the level of sugar in the blood and reduce the risk of diabetes, maintaining strength in the muscles and ligaments, improving overall health. Some studies show that exercise during pregnancy shortens during labor to reduce the risk of cesarean delivery and shorten the postpartum rehabilitation. At the same time it is important that women are not in sports as a means for weight loss, since at this stage of her life is not a priority.
What a load suitable?
Modern medicine recommends to continue fitness activities, as well as before pregnancy, but in accordance with the terms to exclude certain exercises. Women who do not have certain medical problems can be engaged at a moderate intensity for 30 minutes a day 3-4 times a week. You can make walking at a moderate pace, to participate in a yoga class or Pilates. Women who have experience in the classroom in the gym, can continue to do, to reduce the load in accordance with changes in the body. Can I first started it was during pregnancy? Moderate and regular load will only benefit. It is important to start with a heavy load, and operate smoothly. What a load should be avoided? Entirely to exclude sporting activities on which there is full contact - kickboxing and various kinds of struggle. It is also necessary to give up extreme sports - rock climbing, diving, etc. After the first trimester is important to avoid loading which occurs when lying on the back or stomach. Is it possible to carry out weight training? Yes. It helps to maintain good muscle tone. You can perform one approach each exercise 2-3 times a week. Between workouts should always be a rest in a minimum of 24 hours. The use of weight during exercise strengthens joints and ligaments, which will help protect them from injury. But we need to avoid the use of large weights. For example, the dumbbell weight 1-3 kg it is suitable for exercises on the arm muscles. Why is it important to adjust the power in accordance with the fitness classes? Nutrition and physical activity should be adjusted in accordance with the metabolic processes during pregnancy. Indeed, in this period of increased blood flow, enhanced cardiac function and respiratory function, metabolism is activated, there is a change in the metabolism of carbohydrates and relaxes the musculoskeletal system.
Why is it important to use vitamins and minerals?
Pregnant woman involved in fitness, should monitor the use of sufficient vitamins and minerals. For example, calcium is essential for preventing occurrence of seizures. Iron will keep the hemoglobin level is normal, which in turn will ensure the delivery of oxygen to the muscles. It is recommended to eat foods rich in vitamins and minerals. Admission supplementation is possible only on the recommendation of a specialist - a clinical nutritionist or a gynecologist, a leading pregnancy.
What is before school?
Any woman before sporting activities should consume enough carbohydrates (whole wheat bread, buckwheat, rice, oatmeal, etc.) for 2-2.5 hours before the start of classes. Just before going to eat another small portion of carbohydrates - fruit, a slice of whole-wheat bread, energy bar, etc. Similarly, it should be done immediately after school. If during class felt a decrease in blood glucose levels, you can use the sweet drinks. It quickly raise blood glucose.
liquid reception during training
The temperature in the uterine cavity one degree higher than the temperature of the mother's body. In the body temperature rises during exercise. In this connection it is necessary to strictly ensure that the temperature was not much exceeded (the maximum allowable - 38º). Water helps cool and prevents loss of body fluids. The general recommendation for fluid intake: 1-2 glasses of water just before the start of classes and 2-3 cups of water for every hour of training. After classes are also encouraged to make up for lost fluids, since the body still produces heat and sweat.
How many calories should be added on the day of exercise?
Despite the fact that in the later stages of pregnancy exercise intensity decreases, the amount of burned calories during exercise increases due to body weight and changes in metabolism. Research shows that pedestrian walk at a moderate pace during pregnancy, burns for 20 % more calories than the same trip before pregnancy. A walk up the stairs at 22-25 % more. It follows that even if the exercise intensity is not increased, it is necessary to sufficiently compensate for the loss of calories. Rough estimates suggest the additional 350-400 calories per training day for every hour of exercise during pregnancy. More precise calculations makes a specialist in accordance with the load, the weight of the woman, duration of training and physical training. A source: