Pregnancy and fitness
'31.07.2017'
We constantly write about weight loss, methods of dealing with cellulite, different types of fitness, but we forgot about such an important topic as pregnancy planning, the process itself, childbirth and recovery.
This is a very voluminous and serious topic, so we will divide it into two articles.
In the first part I want to talk with you about how to prepare the body for conception and how to stay in good physical and moral form throughout the 9 months.
Planning pregnancy and fitness. Active 9 months
Planning a pregnancy is an important and responsible step. First of all, a woman goes to a gynecologist and undergoes an examination. With this step, preparation is just beginning.
We will talk about the physical condition of the body.
Rate your options
If you are overweight or underweight, you need to maximize the rate to normal. There are many reasons for this.
First and foremost, violations, both negative and positive from the norm, can affect the process of conception.
Second, overweight at the initial stage can cause severe discomfort during the growth and development of the fetus.
And the third is your personal feeling. With each new kilogram for 9 months, you will feel less and less attractive, which will be reflected in your emotional state.
How to determine your approximate ideal weight?
With the help of a calculator and formulas that are available on the Internet, you can get ahead of your BMI (body mass index). This will be an approximate indicator, but if it is really critically greater or less, then you will already have an understanding of how to proceed.
During the period of preparation for conception and pregnancy, it is important to learn how to eat properly. No extreme diets, only a full diet, rich in protein, complex carbohydrates, unsaturated fats.
We have written in previous articles how to properly build your diet in order to eat full and lose weight.
Why Stop diets?
When you are limited to the conditions of the diet, you do not get useful vitamins and minerals in sufficient quantities and the body has nothing to do, how to use your own reserves. And in front of you is waiting for a serious process, when your reserves will be needed for the unborn child.
Your task is to learn to eat balanced even before the very process of pregnancy - and there are no other options if you want to maintain your health and shape.
You may need to consult a nutritionist who will select the optimal amount of food for you and explain how to make a diet.
In parallel, you should do your physical fitness.
If you have never practiced fitness or do it seasonally, then your body will not easily carry the load of pregnancy, and then it will be more difficult and longer to return to its original appearance after giving birth.
(Important! We are talking about an average girl who is prone to corpulence).
Three or four workouts per week with an average intensity of load will make your body more resilient for several months.
What should be training?
Similarly, it is not necessary to take on heavy weights and build muscle mass.
It is very important to strengthen the back, which will be a tremendous load not only during pregnancy, but also during the period of feeding and carrying the baby in her arms.
A qualified personal trainer, pilates, yoga or even independent but regular work at home on video complexes can help.
Yoga will also be very useful in order to learn proper breathing, which will help you relax during the fights.
So, if you plan to start classes, then it can be one or two strength training in the hall to strengthen the muscles of the whole body (or group workouts, where it is indicated that the class is aimed at developing the main muscle groups and runs in a strength format), at least 1 times per week yoga or pilates and 1 cardiovascular training to strengthen the heart muscle (this can be a track or orbitre during the cold season and an active long walk at the same pace in the fresh air during the warm season).
Buy yourself a pedometer and just start moving more. Set goals and increase the number of steps per day. Minimum 10000 steps, although it is quite small. The 15000-20000 steps will have a good influence on your weight and physical condition.
As for the back muscles, it will not be superfluous to undergo a course of sports massage and work out the tight muscles as much as possible. In combination with exercises aimed at correcting posture and strengthening muscles, this will give a good result.
Believe that pain in the back can ruin the impression of even the easiest pregnancy.
A visit to the dentist is also very important It is imperative that all existing problems with teeth be cured and, I think, explanations will be superfluous here, since we all understand that any excess medications taken during pregnancy can adversely affect the fetus.
When the pregnancy came
The test showed the cherished two strips. What to do?
Definitely not to start eating for two for joy. Of course, you will have a strong urge to eat something special - and that's okay. It is not worth forbidding everything to yourself, but also forgetting about the sense of proportion.
I repeat that you forgot about diets at the preparation stage, and your diet should be as balanced as possible.
If you divide products by importance, it will be like this:
Greens and vegetables
Fish (eggs, meat)
Legumes and cereals
To exclude all rich and yeast products, carbonated sugary drinks, cakes and sweets, fatty meats, smoked meats and pickles.
Choose the most gentle cooking methods - baking, stewing, steam, or multicooker.
If you really want desserts, then stop for fruit in the summer. Do sorbet instead of ice cream.
In winter, you can make cocktails from frozen berries and kefir.
Well, if you are still seduced by a delicious eclair, then you should not eat a whole kilogram, enjoy the taste of one product with the thought that your fifth point will not upset you then with its size.
As for physical exertion, it is possible to start it only after visiting the doctor.
In the first trimester, it is especially important that the fetus is fixed and the pregnancy is positive, so you should listen to your feelings.
Even if the doctor forbids you to load, this does not mean that you need to relax and stop moving.
Walking in the open air or even reading a book in the park is anyway better than a sofa and a TV series.
The second and third trimester, if the pregnancy does not have any peculiarities and is calm, you can devote to learning proper breathing and relaxation techniques, visiting specialized trainings for pregnant women or training with a trainer.
In the next block we will talk about when you can start training after childbirth, what should be the load and how to build a diet of a nursing mother.
Pregnancy is a huge happiness, but it is not an automatic permission for excess weight, neglect and laziness. Respect your body in any condition.
