The effect of water aerobics for pregnant women

Usually water aerobics for pregnant women is carried out in groups. The trainer selects the load so that women at different stages can handle it. The exercises are of a general strengthening nature. The goal is to ensure, for example, burning fat or strengthening muscles, is not worth it. Such exercises are aimed at strengthening muscles and eliminating the consequences of physical inactivity typical for this position. It is believed that exercise in water teaches you to breathe during childbirth and increases endurance. Is it possible to train on your own?

What are the benefits of water aerobics?

The benefits of water aerobics for pregnant women are obvious, but such physical activity will help keep fit not only for expectant mothers. This is the case when physical exercise will not harm even people with diseases of the heart and vascular network, spine and muscular system. When you perform exercises in water, the load on the musculoskeletal system decreases. Joints and muscles relax, tension and spasms are relieved.

It has been proven that water aerobics classes:

• Helps maintain a healthy weight;
• Strengthens the muscle structure of the back and abs;
• They even improve digestive processes - lovers of water aerobics note that intestinal function improves, bloating and heartburn occur less frequently;
• Normalize the functioning of the cardiovascular system;
• Become a prevention of varicose veins;
• Increases the chances of a healthy and easy labor.

Of course, each pregnancy is individual, and women give birth with different initial health conditions. Therefore, be sure to ask the doctor who is caring for your pregnancy whether you can do water aerobics specifically. In the vast majority of cases, the doctor sees no reason for refusal.

Breathing training during aqua aerobics classes before childbirth

During childbirth, one of the most important aspects is a woman's ability to control her breathing. Many factors and the successful outcome of labor . Water aerobics for pregnant women will help you learn to breathe correctly. You will be taught to perform special breathing exercises in water.

For example, inhaling and exhaling while diving will be an excellent workout before childbirth. And breath-holding exercises , like nothing else, will help you endure labor during childbirth, when you have to carefully control and hold your breath.

Why does this definitely help?

The gestation period can be completely different even for the same woman: for example, the first pregnancy was perfect, which cannot be said about the second. But many things can be changed, prevented, and prevented. If you consciously decide to become a mother, prepare for this even before conception. And you can go to the pool even before the test shows the desired two stripes. You will get used to water, to activity, and activities while pregnant will not be stressful for you, like many new actions and habits.

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Water aerobics is not swimming or bathing, it is a set of exercises that are performed in water. You will be surprised that exercises that are difficult to do on land can be performed in water without much difficulty. As a rule, the longer the period, the higher the likelihood of physical ailments and discomfort. The lower back begins to ache, the legs get tired, the limbs swell. If you regularly go to the pool, it will become easier to endure such hardships (if you encounter any ailments at all).

It is also important that water aerobics also gives tone, energy, and mood. Expectant mothers leave the pool full of strength and activity, their metabolic processes improve, they feel not burdened by the physical change, but ready to endure it with ease. For the psycho-emotional state of the expectant mother, such sensations are extremely important.

Video: exercises for pregnant women

It is important to note that before starting training, you must consult with your doctor and undergo a series of laboratory tests (blood, urine, smear tests, etc.).

Reviews from women who did water aerobics during pregnancy show only positive results. In them they note that the birth was easy and almost painless, and the general condition of the body always improved after training.

Another positive aspect of water aerobics during pregnancy is that after childbirth, the trained body recovers much faster. Women have greater endurance and can easily cope with the first difficulties of motherhood. Good luck and health to all expectant mothers!

Why you should join the pool

If these arguments are not enough for you, you can collect a dozen others, proven and tested many times in practice.

10 reasons to sign up for water aerobics for pregnant women:

1. During training, the load is evenly and harmoniously distributed to all muscle groups. For women expecting a baby, it is important that the muscles of the perineum, back, and peritoneum, which will be greatly involved in the birth process, are also strengthened.
2. The load on the spine is reduced. You will notice that even over a long period of time, the lower back does not hurt or the discomfort in its area has decreased.
3. Intestinal function improves. As you know, expectant mothers often suffer from constipation, which subsequently, together with other factors provoked by pregnancy and childbirth, can cause hemorrhoids. If you regularly do water aerobics, your intestines work better, digestion becomes comfortable for you, and heartburn does not bother you.
4. The likelihood of sleep disturbances is reduced. Indeed, water is an excellent remedy for insomnia.
5. Excess weight goes away. Or you just don't gain too much. The permissible weight gain during the gestational period is +12 kg; if you exercise regularly in the pool, there is a high probability that you will fall within this framework.
6. The ability to “rehearse” contractions. During childbirth, it is not just important, but hyper-important, how a woman breathes. Proper breathing stimulates labor, helps push the baby without injury or overload, and, most importantly, protects the baby from hypoxia. In water it will be easier for you to practice your breathing technique, it will become familiar to you, and during childbirth the information will be updated.
7. It's good for the baby! No matter how you look at it, these activities are for the benefit of the baby growing inside you.
8. It is safe. If you work with an instructor, all risks are minimized, and classes become simply a pleasure for you.
9. Resistance to stress. Water training, like almost all any physical activity, acts as an antipode to stress. There is no time left for it, and the hormones that are released during exercise give you a feeling of fullness of strength, energy, and great possibilities.
10. You will acquire a useful habit. Expectant mothers who become interested in water aerobics subsequently enjoy going to the swimming pool with their babies and do not refuse water procedures even after the birth of the child. This is a good investment in your health.

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Such arguments will not convince only the most stubborn skeptics. Other mothers understand that water aerobics during pregnancy is necessary, useful and even mandatory.

Swimming and water aerobics for pregnant women, as an alternative to regular fitness

Women who were actively involved in sports before pregnancy and regularly visited the gym will find it quite difficult to give up their habits while expecting a baby. But you won’t need to do this, since water aerobics is an excellent replacement for fitness , which, of course, you will have to give up during pregnancy.

With the help of swimming and special exercises, you can use all muscle groups , and your body will receive the load it needs. A pregnant woman doing water aerobics will not only maintain and strengthen her health, but will also prepare her body for the upcoming birth .

Read: 5 main sets of water aerobics exercises for pregnant women - video.

When can I start?

Instructors and doctors say that you can start at any week of gestation. There are no restrictions. Once again, check with your doctor whether water aerobics for pregnant women can be done specifically for you. If you want to join the ranks of the active and healthy, do not hesitate to sign up for the pool.

Water aerobics by trimester:

• 1st trimester. For many women, it is difficult - toxicosis, malaise, weakness, and the threat of miscarriage are not uncommon. If your condition most likely indicates the need to be hospitalized to maintain the pregnancy, reschedule the pool to a later date. If nothing bothers you, you don’t complain about your health, go to the pool! As already mentioned, water aerobics classes for pregnant women are conducted by an instructor; he takes into account all the nuances of the expectant mother’s physiology, so there is no danger in such training.
• 2nd trimester. It is not for nothing that it is called the best time of pregnancy. Typically, toxicosis goes away by the 13th week, health returns to normal, and weight gain is not yet significant. This is a great time to exercise in the pool.
• 3rd trimester. Doctors recommend practicing breathing exercises in water during this period - you will be ready for childbirth not only theoretically. Light, unforced swimming is suitable for unloading.

It turns out that any period is good if your health allows you to exercise without fears and risks. But, unfortunately, pregnancy does not always proceed so smoothly. There are situations when even healing water aerobics is contraindicated.

Basic Rules

In order for exercises in water to bring only benefits to the expectant mother, the following rules should be followed:

1. Mandatory consultation with a doctor before starting classes;
2. Pool selection.
   It is optimal to choose a pool with dechlorinated water for training; the water temperature should be at least 28-29 degrees Celsius;
3. Gradual start of classes
   . You should not immediately move on to strong physical activity; exercises should be introduced gradually;
4. Lesson mode
   . Water aerobics should be done constantly: it is optimal to start with 1 time a week, then switch to 2 times;
5. Diet
   . Classes should begin no earlier than 1 hour after eating. Also, you should not eat immediately after water aerobics;
6. Discomfort
   . You should not stay in the pool if you are cold or tired; exercise should be stopped immediately if you feel any discomfort.

Who is not allowed in the pool?

There is no need to discount the fact that a swimming pool is a public place. Yes, to visit it you need a certificate of health, thus the center’s management protects visitors from possible infectious diseases. But risks still remain. Therefore, choose a pool carefully and listen to the recommendations. It is very important that after class you take a shower, dry your hair thoroughly, and do not go out “steamed” in the cold.

Also, most likely, you should not exercise in the pool if:

• Diagnosed threat of miscarriage;
• Acute stage of chronic diseases;
• Preeclampsia;
• Asthma;
• An allergic reaction to disinfectants that are used on the water in the tank.

Unfortunately, it is impossible to completely exclude the occurrence of skin irritations after visiting a public swimming pool, and even thrush.

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Basic rules for exercising in water for pregnant women

The basic rules include:

• It is necessary to visit a doctor who will give you a referral for water aerobics classes;
• you need to choose the most “safe” pool (you need to pay attention to the water temperature in the pool, water disinfection, etc.);
• you need to start water aerobics classes gradually, without overloading your already tired body; adhere to the optimal number of workouts per week;
• eating is allowed at least an hour before and after training;
• if a woman feels the slightest signs of discomfort (hypothermia, fatigue, etc.), it is necessary to interrupt the training to avoid negative consequences;

Do you really lose weight in the pool?

Water aerobics exercises for pregnant women are aimed at overall health improvement of the body. But many expectant mothers go there mainly to prevent weight gain. Swimming really occupies a leading position in the fight against obesity. If you exercise in water, it is easier to lose excess weight. For example, a number of exercises that are prohibited for pregnant women “on land” are completely permitted in water. And all because the musculoskeletal system is unloaded.

Even the simplest exercises in water become more effective. This is explained by the fact that the aqueous medium has greater resistance compared to the air medium. This way you can reduce the number of movements, but a satisfactory result will remain.

Finally, natural hydromassage has a good effect on the skin condition of the expectant mother. It makes it smoother and maintains epidermal elasticity. Water aerobics really helps to cope with excess weight, and even has a great effect on the skin - a double effect!

Even a short stay in water at a comfortable temperature contributes to an increase in hemoglobin levels in the blood. And if you also swim in such water, you will not only improve tissue and cerebral blood flow, but also slow down cell aging. And this is also an asset to maintaining a slim body.

List of safe and healthy exercises

Relaxation exercises

Having finished performing the main set of exercises, where some effort is required, pregnant women need to relax and rest .

To achieve a relaxing effect lie on your back , resting your head on an inflatable pillow, relax your body, move your arms to the sides and lie on the water, enjoying peace and tranquility.

An alternative could be an exercise where a woman, lying on her stomach, lowers her head under the water and rests in this position.

For weight loss

Running in the water. Just like regular running, running in water helps burn fat. Raising your legs high, run in the water. Make sure the water is at chest level. Running time 15 minutes.