60% of women lead a sedentary lifestyle throughout pregnancy, according to recent studies. Many girls, having learned that they are in a position, stop leading their usual way of life. This is completely wrong, especially when it comes to sports.
Naturally, you need to slow down the pace of training and regularly go to consultations with your obstetrician-gynecologist. Usually, experts do not prohibit exercising on simulators, on the contrary, they recommend low-intensity cardio for most pregnant women. But remember that only a doctor can decide whether physical education is acceptable or not.
The main advantage of the cardio trainer is an even and balanced load. Console trainers help you keep track of your workout parameters. The display shows speed, distance, time, and most importantly – heart rate. During training, you should not exceed the permissible rate.
Another plus: if you have a simulator at home, then after giving birth, you will have the opportunity to start exercising. You can get in shape without leaving your baby.
Benefits of Exercise for Pregnant Women
Exercise during pregnancy reduces the risk of preeclampsia by 35% and shortens the duration of labor. The childbirth process is easier; Compared to inactive women, among women who engage in physical exercises, there are 30% more of those who give birth faster and without complications, 35% fewer cases of pain relief, 75% fewer situations when surgery is necessary and 75% fewer cases of maternal malnutrition.
Other Proven Benefits of Exercise During Pregnancy
- It helps control swelling of hands and feet
- Minimizes leg cramps and varicose veins
- Reduces fatigue and insomnia and energizes
- Minimize the possibility of constipation
- Increase a woman’s self-esteem.
- Reduces back pain and pelvic pressure (These symptoms occur in less than 10% of active women versus 40% of passive women)
In addition, women who exercised during pregnancy have a 5-10% increase in their aerobic capacity, resulting in greater physical endurance around 6-12 months after the baby is born. After giving birth, active women regain their physical fitness and emotional state about twice as fast as inactive women. In fact, at 6 months postpartum, 55% of those who exercised returned to their pre-pregnancy parameters; 75% achieved this result within one year.
What’s More, Exercise in the Postpartum Period
- Provides energy and helps fight fatigue
- Increase the tone of the abdominal muscles
- Reduces stress levels and allows for private time
- Improves the appearance of the body.
However, the benefits of exercising are not just limited to the benefits for moms; children of active mothers also feel their benefits. According to research, these children have increased responses to environmental stimuli (more alert) and also have the ability to self-soothe.
Children of Active Mothers
- Generally tolerate labor better, are less at risk of cord entanglement, and have reduced levels of meconium
- About 400g lighter and have 5% less body fat
- Have a higher blood volume
- In these children, the process of brain development can be faster.
Features of Exercise on Cardiovascular Equipment During Pregnancy
On the treadmill during pregnancy can be engaged in jogging or walking. In this case, you can run only with the permission of the gynecologist and in the absence of ailments. But walking is recommended for everyone. Low-intensity monotonous loads are the most optimal physical activity. They help prepare the body for the stress that will arise during childbirth. We will provide you with details of the ten best treadmills under 1500.
2. Exercise Bike
Unlike a normal bicycle, the ergometer eliminates unnecessary vibration that occurs when riding on uneven surfaces. When choosing a model, you should pay attention on horizontal options, the backrest helps relieve the lumbar spine. Also, the vertical position increases intra-abdominal pressure.
3. Elliptical Trainer
The main advantage of an ellipse is the absence of additional stress on the joints. This is very important since a woman’s body weight increases by 8-14 kg in a short time.
Why Are Pregnant Women Recommended to Exercise on Elliptical Trainers?
Elliptical cross-trainers enable anyone to train the cardiovascular system from beginners to professional athletes. Elliptical trainers combine the movements typical of climbing stairs and skiing – the legs move in an elliptical trajectory, which makes it easier to use the trainer and increases the workout’s efficiency. Most machines have the ability to move forward and backward, and some machines have handles associated with leg platforms to distribute the load throughout the body and train without feeling overly intense.
Features of Elliptical Trainers
Studies have proven that when compared to others, elliptical cross-trainer exercises provide superior cardio workouts with significant oxygen and calorie consumption — even higher than walking.
For the Whole Body
Studies have shown that elliptical cross-trainers use the glutes, thighs, quadriceps, calves, pectorals, lats, deltoids, biceps and triceps – all on one machine, not comparable to any other equipment: treadmills, stationary bicycles, exercise machines that simulate stairs, and ellipsoids for the lower body only. The result is an optimal rate of calorie reduction, which is very important for a woman who wants to return to her previous shape after childbirth.
Strength training with high loads can be too harsh for lactating women in the postpartum period, as well as worries about the weight gained during pregnancy. The advantage of elliptical machines is that they minimize the impact on the back, hips, ankles and feet.
Weight Transfer and Convenience
Elliptical cross-trainers allow users to experience all the benefits of doing exercises in an upright position with the weight on their legs. This position eliminates the feeling of hesitation or discomfort, such as during the cross-country skiing exercise, where the abdomen must be resting on a pillow. Also, seated exercises such as cycling or rowing are not very comfortable for postpartum women.
Variety of Exercises
Compared to treadmills, stationary bikes or stair climbing machines, each ellipsoid workout is different, the legs move either forward or backward, and only the upper or lower body can be involved – all this minimizes the boring workout, increases motivation and leads to better results.
Pregnant women with limited balance, an altered center of gravity and some muscle weakness should not worry about slipping on a moving treadmill or on moving steps because the speed of the ellipsoid is completely controlled by the user.
Many modern elliptical trainers have built-in stands for books, magazines or electronic tablets. Silent movement of the levers allows the mother to exercise and use interactions while their baby sleeps. Additional trays and bottle holders allow you to position both the TV remote and the phone a bottle of water.
Elliptical models are shorter than treadmills, making them easier to install in rooms littered with kids’ gadgets and toys.
During pregnancy, the lifestyle should be as healthy as possible. And health is impossible without movement. The more active the expectant mother, the easier the pregnancy is.
We wish you excellent health!