29 May 2015 in Pregnancy, Pregnancy, Training

Stay active in pregnancy

If you are preparing for pregnancy or are already pregnant, do not avoid physical activity. But practice wisely.

drink a lot of water,
wear loose clothes that do not constrict your body,
walks, swimming, riding a bike at moderate or low intensity level will be OK,
exercising the back and legs is important. It helps to correct body posture during pregnancy, gives stabilization and strength, and it prepares the body for physical effort after childbirth when the baby will be a weight to carry,
abdominal exercises (especially those performed lying on the back) during pregnancy are not safe,
I recommend practising yoga and Pilates during pregnancy,
do not practise jumps and avoid jerky movements, especially in the 3^rd trimester,
avoid heavy weights,
do not perform any exercises that require lying on the back in order to avoid unnecessary pressure on the backbone. It’s better to play it safe!
do not let your body temperature rise too high,
try to keep you HR below 140. The best HR is 120 beats per minute. Slow down when you are short of breath and have trouble talking while exercising,
do not do contact sports such as basketball as well as other team games
try to avoid all the physical activities that put you at risk of losing balance. During pregnancy your centre of gravity is moved to another place, so be careful,
practise 3-5 times a week, your body needs a rest, so do not let it be tired or overtrained. If you notice any of these symptoms, immediately stop exercising: vertigo, fainting, headaches, breathing difficulties, uterine contractions, vaginal bleeding or discharges, palpitations,
before you start exercising consult your doctor.