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If you are not having a high-risk pregnancy and everything is going well, it is very beneficial for you and your baby to exercise regularly after getting the necessary approval from your doctor. It is clear that women who do not practice during pregnancy increase their discomfort over the months. Because it becomes heavier and harder to carry the load. A good training program will help you maintain your fitness and make you stronger in the later stages of pregnancy. AEROBIC
Rhythmic, repetitive movements are enough to meet the muscles' need for increased oxygen. It stimulates the heart and lungs, and of course the muscles and joints. They benefit the whole body, especially increasing oxygen production and use, which is a positive condition for you and your baby. For aerobics to be considered a complete exercise for you, you need to practice at least 20-30 minutes.
Aerobic exercises are useful in circulation. Accelerating oxygen transport reduces the risk of swelling of varicose veins and increases the baby's feeding. They strengthen the muscles, thus preventing constipation and back pains, allowing you to carry the extra burden of pregnancy more easily. They also increase your endurance and help you withstand birth more easily. They control your blood sugar, burn calories, provide you and your baby better nutrition without gaining much weight. They reduce your sense of hunger and allow you to sleep better. You feel good and safe. As a result, aerobic exercises help you better cope with the physical and emotional difficulties of becoming a mother.
Breathing and concentration exercises relax your mind with your body. It helps you to collect energy and allows you to concentrate on a task. All these things will help you at the time of birth, which keeps your body awake. Relaxation techniques will be more effective in combination with regular body movements, or will be particularly useful in risky pregnant women where active exercises are prohibited.
A GOOD TRAINING PROGRAM
Start: The best time to keep fit is before you get pregnant. But it is never too late to begin, even if you are in the last days of the ninth month…
Make a slow start: When you decide to start an exercise program, do not start quickly. These will cause your muscles to ache and your enthusiasm may escape. Start with 10-minute warm-up movements, then do heavy moves for 5 minutes, and in the final stage 5
Apply relaxation movements in minutes. Release yourself as you feel tired during heavy movements. After a few days, if you are accustomed to your body and not tired as much as before, you can extend the duration of heavy movements.
Starting each exercise with warm-up movements: Each time you are very keen to start the exercises, the warm-up moves can be boring to you. But this is one of the most important parts of your exercise. Warm-up movements prevent the heart and circulation from overloading, reducing the risk of injury to muscles and joints. You should walk before you start running, you should do stretching movements before starting gymnastics, and you should start slowly and swiftly before you swim.
Finish as slowly as you begin: Sudden discontinuation of the exercise will cause blood to remain in the muscles, which cannot pump enough blood into other parts of our body and your baby. It can cause dizziness, feeling of drowsiness, extra heartbeats (extrasystoles) and nausea. Therefore, it is necessary to finish the exercise with a lighter exercise. It is useful to walk for about 5 minutes after the run, play in the water after swimming, and stretch movements after almost every activity. If you wake up slowly after your exercises on the floor, you will be protected from dizziness and a possible fall.
The clock is important: Inadequate exercise will be ineffective, and more will turn you into a jerk. The whole exercise period should be between half and one hour from the beginning of the warm-up movements to the end of the relaxation.
Do it continuously: An occasional exercise, such as not doing a week or the next week, will not benefit you much. However, regular exercise, for example 3-4 times a week, but every week, is very useful. If you are exhausted at the end of a tiring day, do not force yourself, but apply stretching and warm-up movements to relax you that day.
Meet the energy you spend: The best part of the exercises during pregnancy is that you can eat extra. You spend 200-250 calories per half hour of a tough exercise. You can get it in a way that will be beneficial to your baby as an extra food.
Replace the liquid you spend: You should consume a glass of water every half hour to compensate for the fluid you have lost through sweating during a heavy movement. If you have excessive sweating in hot weather, take fluids before, during and after the exercise, as you need more.
Work with the group: Join a specially prepared training group for pregnant women. Rather than practicing alone, such groups are particularly useful for women who cannot discipline themselves. Provides support and encouragement.
Do not sit constantly: It is not a wise move to sit constantly without any break if you are pregnant in a worse. This causes blood to build up in your toe veins. This pooling of blood leads to problems such as swelling of the feet and varices. Take a walk for at least 5-10 minutes every hour. Breathe deeply while sitting and put your feet higher and rest.
FOR SAFETY EXERCISES
Do not work with empty stomach: Our full-fledged stomach is still our rule, but it is equally harmful to practice with the empty stomach. If you haven't eaten for hours, you should eat and drink 15-30 minutes before you start practicing.
Wear suitable for the situation: Wear loose or loose clothing when moving. Your clothes should be air-conditioned and your underwear should be cotton. To protect your feet and joints, you should wear sports shoes that are suitable for your sport.
Work on a smooth surface: A wooden floor or tight carpeted floor in the house is a more suitable working area than a tile or hard floor. Outside the house, soft running areas, grass fields or dirt roads are safer than hard surface streets.
Do everything moderately: Never bring the exercises to the point of exhaustion while pregnant. Some chemical residues arising from excessive exercise can be harmful to your baby. Gently sweating is good, but a wetting sweating is an indication that you need to be slow. If your pulse is still above 100 minutes after 5 minutes of quitting, it means you're having a hard time. At the end of the exercise you should feel alive, not exhausted.
Know when to stop: Your body gives a signal when the time comes. The signs are: pain in one part of your body, cramping, rupture of the fiber, lightness or dizziness in your head, fast heart work, difficulty breathing, excessive sweating in your hands, underarms.
Keep yourself cool: Do not practice in very hot and humid weather. Do not go to the sauna or steam rooms during your pregnancy. Do not practice in closed and warm rooms during hot weather. Research has shown that pregnant woman's body temperature by half a degree of exercise or environmental conditions, to provide cooling to the blood to attack the skin, resulting in the blood to the uterus is reduced. Therefore, avoid being in a hot and crowded room during the hot hours of the day. Take precaution without waiting for your body to be uncomfortable from extreme heat.
Be careful: Even the most skilled athletes take a break from heavy movements during their pregnancy. Because gravity pulls your body forward because of a full uterus, there may be a fall anytime. Be vigilant and careful. Stay away from sports that require immediate movement and good balance, such as tennis, in the later stages of pregnancy.
Protect your waist and don't step on your toes: After the fourth month, do not practice by lying on your back and resting your waist on the floor. The enlarged uterus can compress the veins. Raising and reaching out on your toes may cause cramps in your calves. When this happens, loosen your feet, rotate the tip of your toes towards your face.
Reduce your movements in the last three months: When you enter your final period, both the exercises to prevent harm to the baby and to alleviate yourself to lighten. In the ninth month, you should stop practicing.
courses before birth, mothers and fathers to prepare candidates for a conscious way of birth, the baby who formerly existed in developed countries in order to inform about the healthy development of the new emerging service in Turkey.
In the prenatal courses, mothers are provided with information about breathing and muscle control and exercises are performed for an easy birth where pains can be controlled. Preparatory training is provided to prevent the fear of birth seen in many mothers. Usually the mother and father candidates attend the courses together. It is clear that men will benefit from this course in order to understand the difficulties that their spouses may encounter during pregnancy, to learn how to help them during pregnancy, at birth and after the baby is born and to prepare themselves for paternity.
How much a couple will benefit from a childbirth preparation course depends on the course they attend, the teacher and their own attitudes. These courses benefit some couples more than others. Some couples like the group environment and feel it is natural and beneficial to share their feelings.
In general, the benefits of maternity courses include:
• Provide the opportunity to spend time with other couples expecting a baby. It allows couples to share mutual experiences, compare progress, share concerns.
• It enables the father to participate more in the pregnancy process. Courses allow the father to become familiar with the birth process so that he can be a more effective coach at birth.
• Gives you the chance to find answers to questions that you might have in your mind. Not only in terms of health, you will have the opportunity to share your changes and concerns with your experienced people.
• By increasing your knowledge, you will feel that you are in control and will be able to cope with your fears.
• You have a chance to learn ways that can help you reduce your perception of pain and increase the ability to endure pain during childbirth.
• As you understand the birth process better and have developed coping techniques, you are more likely to have a less tense birth. Couples who are preparing for birth often find their birth experiences more satisfying than unplanned couples.
• You will probably have a shorter birth. Research shows that the average delivery time of women who have had birth education is slightly shorter than others. This is probably due to the fact that the training and preparation result in women's efforts not with the uterus, but with them.
You may consider attending prenatal courses that best suit you and your partner, if any. Birth preparation classes usually start 8-10 weeks before birth. Prenatal exercise courses will continue throughout your pregnancy.