First Trimester: Increase Endurance
During pregnancy, every day is an adventure. Changes to your body, mind, and emotions can occur every day. Information is strong, and it is useful to learn about the dramatic changes that occur in your body during the first three months. There are no similar campaigns, even for the same pain, but there are some common themes during each season. Stress is often present during this period because of all physical changes in your body. Incorporating some simple techniques to build endurance can help reduce fatigue. I know it doesn’t seem obvious to work out when you’re tired, but some simple workouts can help increase your energy.
Your Body in the First Trimester
During the first three months, there are days when we feel absolutely wonderful, even gods, and we realize that the possibility of bringing life to this world has begun. On other days, we want to save a nap, like, all day! Try to be nice to yourself and remember that this is all on par with the course. There are so many events in the body of the mother that it is so natural and natural to feel stressed.
As you will enjoy more energy some days from others, it is important to be patient with your body and practice sympathy for yourself. I often remind pregnant mothers that they work harder than anyone else in the room even when sitting down simply. During the first three months, the baby’s nerves were growing, and by the end of the third month, he already had small hands, small feet, and a working liver. So, don’t forget to be ready to accept your body’s feedback. Messages coming from the body during pregnancy are not accurate; sometimes they cry comfortably. If you need a rest, please. If you feel you have a little energy and want to work with it in a softer way, choose stability while you’re doing it in this chapter, which is gentle in nature. This program integrates a very short standing sequence and it is great for those days when you prefer much of the practice to be seated or lying down.
On other days, you’ll have more power, which is the time to build your endurance. Endurance is a necessary tool throughout pregnancy, labor, birth, and beyond. In my experience with thousands of women, the physical endurance that we care about in class is often transformed into mental and emotional endurance as well. We know from an athletic psychologist that the brain often abandons it before the body needs it. In this case, try to work with positive ideas like I build endurance here, now. Mental images can also be useful. Imagine your body getting stronger with every breath and movement and you think you’re sharing that power with your baby in your body. On days of energy and motivation, try the “Let the light Shine” program (more about this later in this chapter.
Feeling tired is not the only feeling you can feel during the first three months. There may be a lot of what the parents of toddlers call big emotions – feeling your feelings will make you proud, like crying on a stamping business paper. This is also quite normal and the result of hormonal fluctuations in your body. An increase in estrogen can change your mood, while an increase in progesterone may cause constipation and inflation. In particular, progesterone slows down the function of smooth muscle (also known as digestion), which can cause some abdominal trouble. As all of these changes occur, you may wonder how I am supposed to work?
Many women ask that it is safe to work out during the first quarter, or that they can continue to do what they were doing before pregnancy. Mamas — be the question of everything who is safe to do the support? What about sprints? There are as many opinions about exercise as there are resources, how can Mama know what is true? First off, with any exercise program, it is important to have a vacation for exercise from your doctor or midogrity. The Evaluation Office/Gelathi and other obstetrically trained professionals will assess whether you have a high risk load and what the effects exercise may have. If you’re not classified as too dangerous, and they’ve been given the green light for the workout, there are many kinds of workouts you can keep enjoying.
The basic rule of Chapter 1 is (yes, I will continue to emphasize this): If you are not involved in the activity before you are pregnant, it is not time to start. Like many rules during pregnancy, this rule has an exception, and this exception is prenatal yoga. Obviously, if you choose to start yoga for the first time during pregnancy, you will not attend the Vinyasa class for levels 2 or 3, as well as the strength classes. But there’s a lot to do with prenatal yoga that can leave you feeling refreshed and rejuvenated, especially during the first three months, which you may find particularly useful.
A good place to start any prenatal fitness program with motivation and inspiration. When we know why we are exercising, we are likely to stick to a program, especially on days when our energy is a little low. Here are some of the benefits of being pregnant for you and your baby. How prenatal practice benefits you Increase energy and feelings of well-being.
- promotes a positive selfie.
- strengthens your heart and your blood vessels.
- Strengthen muscles in preparation for work and support.
- reduces back pain.
- reduces the grip.
- improves posture and biological-ICS.
- improves blood circulation.
- increase flexibility.
- improves your overall fitness.
- increase or maintain aerobic capacity (tolerance).
- reduces muscle tension, enhancing relaxation.
- reduces recovery time.
- promoting healthy weight gain during pregnancy.
- Helps you lose your baby’s weight after your baby is born.
- How the prenatal maternity exercise benefits your child
Regular maternal practice during pregnancy results in significantly lower fetal heart rate (HR) and increased heart rate volatility (HRV).
Exercise supports the appropriate body weight and composition of the fetus, cardiovascular health, and development of the nervous system.
Some physical activity during pregnancy may result in a pre-natal programming effect, creating a healthy environment in the womb during a critical period of organ growth. There is evidence that women who exercise during pregnancy have quieter and better developed children.
In addition to these benefits, maternal practice can also help reduce the risk of the following.
- Edema (swelling).
- Diabetes due to geostational.
- Talkiti (abdominal separation).
- Bowl and anal pressure.
- The need for surgical or medical interventions.
- Post-natal period of retention.
Exercise during pregnancy has many benefits you may want to copy these menus and strips to them on the bathroom or kitchen cabinet. Starting each day with an effective list of benefits can help you remember some of the “Why Questions” questions for your training program. Use the highlighter on points that are especially important to you, and write additional keywords like those you got, Mamma! Keeping your workout motivated will help you keep you on track with your daily program.