Aerobic training of
Aerobic group programs - one of the most popular directions in fitness. They possess fat-burning action and cardioeffect, i.e. promote an optimum increase in weight, to development of endurance and improve coordination of movements. All these effects will bring notable benefit to future mother.If do not have
contraindications, it is necessary to be engaged in aerobic programs. Every day of pregnancy heart experiences the increasing and big strain. Besides two maternal circles of blood circulation the additional placentary blood-groove appears. Lump of the circulating blood increases: 5300 - 5500 by 7 months of pregnancy against 4000 - 4500 before pregnancy. To adapt to the increasing loading it is warm - the vascular system will be helped by regular trainings. But whether it is worth choosing group occupations for cardiotraining? Of course, it is more interesting to be engaged in aerobics under music together with the instructor, than to monotonously twist the exercise bike. But nevertheless only those women who before pregnancy regularly trained and were in good physical shape can continue such studies, i.e. well transferred even high-intensity occupations.
Classical aerobics or step?
is not recommended to attend Unspecialized classes from the very first days of pregnancy since threat of an abortion on early terms is maximum. Choose occupations for pregnant women, it is desirable individual or Split - trainings (they are carried out in groups of two people). Remember that the step is more traumatic in comparison with usual aerobics and you should not abuse it.How to dose
Being engaged in
in cardioprograms, it is necessary to dose loading correctly. If it is insufficient - there will be no training process, i.e. there will be no combustion of fats and development of endurance. The organism perceives too high loading as a stressful situation. It should work at a limit of the opportunities. Such occupations not only are not productive - they are not safe.
during pregnancy needs to be afraid first of all of overloads, but not insufficiently high loading. Correctly to dose loading, it is necessary to monitor pulse. The easiest way - independently to consider pulse during occupation. It is convenient to do it thus: to find pulse on a hand or on a neck, to consider in 10 seconds, then to increase on 6. Pulse during occupation should not exceed 60% of pulse of the maximum consumption of oxygen (R O 2 max) in the first trimester and 65 - 70% in the second and third trimesters. It is possible to calculate P O of 2 max on a formula: 220 - age. For example, if you are 25 years old, then 220 - 25=195, 195x0,6 =117. Means, pulse should not exceed 117 beats per minute in the first trimester at 25 - the summer woman. Not to interrupt training and not to carry out such difficult calculations, it is possible to use cardiomonitors of a warm rhythm. They consist of two parts: a belt which is put on a breast and reads out your pulse directly from heart, and hours which are put on a hand and display your pulse throughout all training. You bring the most admissible pulse in memory of the cardiomonitor in advance, and if you exceed it, hours a sound signal will notify you on it. Besides pulse be guided by the feelings. If you had a short wind, weakness or dizziness, nagging pains in the bottom of a stomach, bloody allocations or any other unusual symptoms - occupation it is necessary to stop and see a doctor immediately!
the Scheme of occupation
Duration of occupation is from 20 to 40 minutes, on average 30.
Warm-up (5 - 7 minutes) . Include simple steps in it: an added step, an open step, a step - zakhlest etc. Usually along with steps of a hand make the wide movements. Instead of wide exercises it is possible to carry out the low-amplitude movements by the hands bent in elbows up - down.
Main part (20 min.) . If you are engaged in classical aerobics, these are simple sheaves from simple steps on average or even slow speed (everything depends on pregnancy term). On a step - a platform also use simple steps without revolutions and jumps.Sequence of steps (“sheaf“) the instructor can choose by
any. The main thing - to remember the main differences of occupations by aerobics with pregnant women:
- intensity and duration of occupation decreases; by
- does not use loud music;
- a step - the platform has to be the minimum height - 10 cm; by
- carry out simple steps;
- exclude the sharp wide movements by hands, jumps, steps, difficult from the coordination point of view.
Final part . Include the minimum exercises on an extension in it not to injure svyazochno - articulate the device since during pregnancy risk to injure joints above. In an organism production of hormone under the name relaksin which softens a linking of a basin and allows them to stretch elastically increases: it is necessary for normal childbirth. Unfortunately, relaksin affects not only a linking of a basin, and all ligaments, and, therefore, joints. Therefore on an extension it is necessary to treat exercises very carefully. Also it is necessary to include exercises for improvement of venous outflow since at pregnant women it is complicated in final part of occupation. It is connected with more high pressure in uterus veins in comparison with veins of legs and the gradual squeezing by the growing uterus of veins of a basin which is also complicating outflow of blood from the lower extremities. Therefore after occupation it is necessary to lie down with the raised legs, then to execute the movements by feet: a sock to, from; roundabouts foot on 10 - 15 times; the exercise imitating driving the bicycle serially each leg. All exercises are carried out with the raised legs. Pregnant women are recommended to carry out this complex as often as possible, especially after long vertical loading (long walking, standing standing).
the Classical stepaerobika (classic step) - occupations of average intensity with use a step - platforms.
the Slide (slide) - occupations on the sliding surface in special footwear.
Saykl (cycle) - exercises are carried out under music together with the instructor on the stationary exercise machines imitating the racing bicycle. Exercise machines can be adjusted according to the level of preparation engaged, but, as a rule, this quite intensive occupation.
of Trekking (trekking) - group occupation under music on racetracks with the instructor.
Aerobics with elements of martial arts (martial arts). Training is carried out with use of blows and blocks from the different directions of martial arts (a kickboxing, capoeira etc.) .
Interval lessons (interval class) - alternation of power and aerobic loading. The step, a slide etc. of
Depending on club in which you train can act as aerobic part, these lessons can be called differently. But the sense remains the same. All of them differ from each other in the level of intensity and use of various equipment.