Is it possible to use the pool after. Swimming after surgery. New life - new swimsuit

The fashion for a healthy lifestyle and regular physical activity leaves the choice of sports activities at the discretion of the person. For a modern city dweller, swimming is a very convenient option for maintaining excellent physical shape and mental balance. Moreover, at present, visiting the pool is available to most people, and the work schedule of sports and recreation centers allows you to choose a convenient time in your schedule for visiting them. We will analyze for whom and how the pool is useful, and also find out what troubles you may encounter when visiting it.

The effect of swimming on the body

Since all major muscle groups are involved during swimming, regular exercise has a positive effect on the overall muscle tone of the body. In turn, this allows you to follow the figure or work out the necessary muscle groups. Another amazing property of swimming is its positive effect on the nervous system. With a calm and long (from 30 minutes) swimming, even breathing helps to relieve stress and tension. Improves blood circulation in the brain.

During even a calm swim, the circulatory system is subjected to a significant load, which, in turn, leads to the strengthening of blood vessels. With deep breathing, when the chest is completely submerged in water, the volume of the lungs is fully used. This is a great alternative to professional breathing exercises. The difference in air and water temperatures allows you to work on strengthening the overall immunity of the human body.

Why should a woman swim in the pool

Let's see what is useful for women. It is no secret that the main motivating factor for women to exercise is to maintain a slim figure and maintain flexibility. Swimming in the pool does an excellent job with these tasks.

High water resistance allows the muscles to work in an intensive mode, which leads to their strengthening and tightening. At the same time, the weight of the body immersed in water is ten times less than in air, and the load on the musculoskeletal system and joints is minimal. This allows you to work on reducing even a very large weight without causing additional harm to health overload.

Swimming is also great for dealing with cellulite. Powerful streams of water, resisting the body during movement, improve blood circulation in the subcutaneous fat.

swimming pool during pregnancy

When asked about the benefits of swimming in the pool for women during pregnancy, medicine has long given its answer. Constant high loads on the lower back and legs during gestation can lead to serious health problems after childbirth. At this time, the pool helps out a tired body.

Relaxation, which brings free swimming at a comfortable pace, has a beneficial effect not only on the expectant mother, but also on the baby. Deep, measured breathing saturates the body with oxygen, and its constant delay for 20-30 seconds (between breaths) allows you to prepare the body for childbirth. Regular swimming helps to avoid congestion in the legs and pelvic area.

Currently, various complexes of aquatraining for pregnant women have been developed. At the same time, you can choose a complex that will be suitable not only for experienced swimmers, but also for women who have never dealt with water.

So the question of whether it is useful for pregnant women to go to the pool begs the answer, which is useful, but only after the permission of the obstetrician-gynecologist, since some conditions during pregnancy (for example, threatened miscarriage, nausea or bleeding) can be a serious contraindication for any physical activity.

The pool and the body of a man

A visit to the pool by the strong half of humanity often occurs without realizing how useful the pool is for men. In turn, fitness instructors argue that knowing what benefits this or that load brings to the body significantly improves the final result.

They are a great alternative to the gym. Swimming significantly loads the muscles of the upper half of the body, which allows you to create an ideal. Broad shoulders, a powerful chest - the result of swimming in the breaststroke or butterfly style. These are the most difficult styles in terms of execution. When choosing sports swimming in the pool, it is advisable to use special glasses. This will help protect your eyes from chlorine exposure.

How useful is a pool for children?

Regular swimming lessons can significantly strengthen the child's immunity. Many parents make the mistake of stopping taking their child to workouts after the first cold. They believe that the pool is to blame. In fact, at first, the child's body adapts to unfamiliar loads, reagents, and a new environment. And at this time children most often get sick. But after two months of constant trips to the pool, the baby's immunity will get stronger, and the problem of respiratory diseases will disappear by itself.

These pluses are more than enough for regular pool guests. Swimming is also useful for violations of the baby's appetite. Such classes help to solve the problems of both “little kids” and children who are overweight. Systematic training in the pool forms the correct muscle corset of the child, accustoms to physical activity. Deep night sleep is restored. That's what a pool for children is useful for. Even short sessions (up to 40 minutes) two or three times a week have such an effect on a growing organism.

Lose weight with swimming

A lot of useful exercises in the pool and during intensive weight loss. The transition to proper nutrition often becomes stressful for a losing weight person. As noted above, swimming allows you to relax and restore the nervous system. Calories expended during training, together with the massage effect of water, allow you to achieve visible results much faster.

For effective weight loss with the help of water procedures, it is advisable to follow the following rules:

• Systematic. Training in the pool should take place at least 3 times a week.
• duration. The time of classes in the water should not be less than 45 minutes.
• Activity. Swimming for weight loss is carried out with high intensity.

It is advisable to start training under the supervision of an instructor. A professional will help you organize the time of visiting the pool (he will establish a regimen of intense exercise and rest), teach you how to properly perform exercises and how to warm up and cool down. All this contributes to the speedy achievement of the cherished goal.

Disease control

Conducting classes in the pool can greatly help in the treatment of various diseases. Doctors often come to the question of whether swimming is good for asthma. Optimal air temperature and humidity help to reduce discomfort during the breathing of an asthmatic. Medicine believes that regular swimming can significantly reduce the risk of seizures.

It is useful to visit the pool and in diseases of the musculoskeletal system. Reducing the load on the skeleton allows you to recover faster from injuries, as well as strengthen the muscle corset without additional injury to the affected areas.

The dangers of visiting the pool

A conscious attitude to one's own health implies an awareness not only of the benefits of the pool, but also of the dangers that a visit to it entails. High humidity is an excellent breeding ground for viruses and bacteria. Most of them no longer respond to the disinfectant used to clean the pool.

To reduce the risk of contracting a virus or fungal infection, choose a pool that requires a certificate when visiting. Beware of going there during epidemics. Be sure to shower thoroughly after water procedures.

When swimming, use a quality swimming cap to keep your ears covered. It is advisable to use special earplugs for the pool. These precautions will help protect yourself from otitis, which often occurs after getting water in your ears.

What to bring

When visiting the pool you will need:

• Help from a medical institution.
• Bathing trunks (swimsuit for women).
• Slates.
• Shampoo, shower gel, body sponge.
• High-quality cap for swimming (in addition - earplugs).
• Swimming glasses.
• Towel or bathrobe.
• Hairdryer (if not installed in the locker room).
• Wet bag.

Prize-winner of the World and European Championships Nikita Konovalov tells how to swim and get high from it.

Do I need to check with a doctor before starting classes?

A medical board is a must, without a certificate they will still not be allowed into the pool. Something should be examined in more detail - for example, the back. If a person has formed, if his growth has stopped, you must definitely go to the doctor to check the spine. This is a very important moment for swimming. In an adult, the bones are ripe, there is nothing to fix there - you can only strengthen them.

It is not necessary for a child to check the spine, although it sounds a little strange. At an early age, back diseases are not so critical and can be cured over time.

It is also important to check if there is an allergy to bleach or alkali. Maybe you yourself don’t know about it, but there will be an unpleasant surprise in the pool.

What is the best time to go to the pool?

If our goal is to keep the body in good shape, then three to four times a week is enough, and let the training itself last an hour and a half.

It is advisable to swim in the morning - it is much more useful. The body wakes up, the muscles are relaxed - it swims much easier, and the effect will be higher. It is clear that many do not have the opportunity to go to the pool in the morning. So, we are going in the evening - this is not a tragedy, just more different little things can interfere with you.

How to eat before training?

Ideal option: fruit 40 minutes before you enter the pool building. There, 10 minutes will be spent on changing clothes, another 10 minutes will take a warm-up on dry land. Turns out it's been an hour. When you jump into the water, those fruit carbs will just start helping you. Of course, you should not eat heavy food before class.

You can eat porridge - these are "long" carbohydrates, but they are not suitable for any workout. There will be a lot of energy, but you won’t be able to swim intensively on porridge - only measuredly, calmly, without acceleration.

Do I need to master all styles at the same time?

For starters, the rabbit is enough. Then it will not be so difficult to master the back - the method is identical, you just need to roll over. Be careful with the dolphin. I myself am considered a “dolphinist”, but in training it takes 10% of all my work. This is a very energy-intensive and technical style - it drives the heart a lot, so you need to be physically ready for it.

Breaststroke is also not as simple as it seems. Ideally, you should be monitored by a trainer so that you do not make unnecessary movements. There are a lot of injuries in breaststroke - especially in the knees. Even professionals do not always notice how menisci are ruining.

Our storyteller Nikita Konovalov.

How to breathe correctly with a rabbit?

Every three strokes, exhale to the right and to the left - this is for technique and for the spine, so as not to burden the same side. The mistake of many beginners is that they breathe on one side, on the one where they are more comfortable. Over the years, this leads to injuries - one arm works more, the shoulder is loaded by hand - and the joint begins to wear out. The coach may not notice this, so you need to take care of yourself.

If you breathe in different directions after three strokes, the shoulders will unload and the spine will work correctly. Twisting will go in different directions, and not in one.

What is the biggest mistake newbies make on the water?

Wrong calculation of forces.

Where does the right training start? You need to swim for 20-30 minutes so that the pulse does not rise above 120 beats per minute. Then the heart will work out, the system will start. After 30 minutes, fat begins to be burned in this rhythm - now the pulse can be raised, but up to a maximum of 140 beats per minute, the amateur no longer needs it.

What are newbies doing? Beginners are always in a hurry to swim to the other side. I did not measure their pulse, but even by breathing it is clear that there is up to 180 per minute - this is a lot. Professionals compete on such a pulse. Muscles do not even get tired, they acidify. A "milk" appears - and that's it, the desire to swim disappears. The body itself rejects the load.

How should you swim in class?

The main thing is not to swim continuously for an hour. It is necessary to work in segments through a pause. Here everything is individual, everyone has their own capabilities, but the principle is the same: they made a segment - they rested, lowered the pulse. And so a few segments per workout.

Always focus on the heart, not the muscles. All recovery comes from the heart. Muscles can be rested and light, and at the same time the heart is pounding just from a bad dream - which means you don’t have to torture yourself. If you overloaded it, do not wait for recovery at night, in the morning there will be a headache and, possibly, also pressure.

How to breathe properly in water?

The correct position of the head in the water is when the athlete lies on his stomach, and the gaze does not go straight, but at an angle of 45 degrees to the bottom. Let's just say straight and down. The movement of the head to take in air should occur during the end of the stroke, the breath should be taken under the arm. So that there is not just a turn of the head to the side, but also with a slight turn back.

Of course, you need to exhale into the water - this has a very strong effect on recovery. Between working segments, you need to make the first two or three exhalations into the water especially powerful, and then exhale more calmly.

How to eat immediately after a workout?

Within 15-20 minutes, you can eat something from the "fast" carbohydrates: a banana, some kind of bun. Within 45 minutes, you can eat protein foods: scrambled eggs, cheeses, scrambled eggs, cottage cheese, meat. This will not allow you to gain excess weight and restore muscle mass that burned during training.

Do I need to follow a strict training schedule?

A big mistake beginners make is to force themselves to go to the pool. It happens that circumstances interfere, there is no strength, there is no desire after work - but they still go. No need to turn classes into hard labor. There will still be no effect, and skipping one lesson will not turn out to be anything terrible.

Even professionals try not to take risks, but skip a workout if something does not allow them to do it effectively. The first rule in swimming is: it is better to underdo than to overwork.

What to do if recycled?

Take a break - there are no other options. The problem is that even professionals do not immediately understand that they have done too much.

Overloading is very harmful. Everyone wants to progress, achieve muscle growth, and as soon as possible. It happens like this: there is excitement - you try to do more and more and drive yourself into a hole. Sleep, mode, nutrition are disturbed. It’s just impossible to eat, an internal refusal appears: I don’t want to and that’s it. Muscles no longer grow, no matter how hard you work, and the weight only falls - you have already entered the hole.

Solution: either stop training for a few days until the body recovers, or in extreme cases, just swim, swim freely.

Can the pool be combined with the gym?

If our interest is simply to be healthy, then we can add a maximum of three classes per week in the gym. But this is not a rocking chair, but something mobile so that the cardiovascular system works.

But then again, you don’t need to torture yourself so that the workout becomes nauseating. You need to have fun, as if you were running with a ball. I went to one simulator, to the second, stretched a little, went to the third - small loads after short breaks.

It is best to put the pool immediately after the hall. An hour of the gym, then an hour of the pool - it turns out that you loaded the muscles and then stretched them in the water. In addition, the pool will give good cardio work, help you lose weight, and your muscles will be in good shape.

Do I need a sauna after the pool?

Once or twice a week, depending on the condition. A bath is an additional burden on the heart. If you have done an intense workout, then the heart already has enough. After each workout, there is definitely no point in going to the bath - it turns out that the muscles are not loaded at all.

How important is it to work under the supervision of a coach?

Of course, it is better to train under the supervision of a coach than alone. If it is possible to choose a coach, I advise an adult and experienced one.

Young professionals are recent university graduates. They follow what they read in books, but they cannot rely on experience. A lot of people have gone through an adult coach, sometimes he is able to work on a premonition: looking at the athlete and understanding what he needs and what not.

There is also a psychological moment. If the coach is older than you, that's good, he can motivate you to work, inspire respect. If you are studying with a peer, there will be no incentive for even the slightest progress.

"The bar is terribly harmful - for a flat priest and flabby arms." Why do girls go to the gym

Photo: globallookpress.com/Peter kneffel/DPA; RIA Novosti / Vladimir Astapkovich, Alexander Vilf

Despite the inconvenience, discomfort, painful symptoms, menstruation is a natural process of the female body. However, this does not mean at all that during the period of menstruation a woman cannot live an active life, play sports and other physical activities.

However, often women just want to know if specific physical activity is possible at this time, if there are any contraindications and possible consequences of playing sports. Today we will take a closer look at the issue of is it possible to go to the pool with menstruation?

Is it necessary to limit physical activity during menstruation? Is it possible to go to the pool? Even specialists cannot give an unequivocal answer for all women. every body is different

Women who care about their health often ask this question to gynecologists, but do not get an exact answer.

If a subscription is purchased for a certain period or number of visits, do not thoughtlessly follow the schedule, most establishments provide for the receipt of certificates from the doctor confirming the respectfulness of absenteeism.

Is it possible to go to the pool during menstruation, according to gynecologists

Experts report that taking full-flow procedures during menstruation is highly undesirable They base their opinion on three main reasons:

• the cervix is ​​ajar and vulnerable, like an open wound;
• the reproduction of harmful bacteria in the microflora of the menstrual environment is enhanced and helps to distinguish between inflammation;
• increased saturation of water with chlorine causes irritation of the mucous membranes of the genital organs.

Important to remember! On critical days, the risk of infection increases tenfold. The aquatic environment is always conducive to the development of bacteria and none of the available preservatives protects against moisture penetration.

Gynecologists do not put a categorical ban on visiting the pool. Medical statistics do not have sufficient data on the dangers of water procedures during menstruation, otherwise doctors would have long ago raised the issue of prohibition to the legislature.

Is it possible to go to the pool with menstruation, not a single specialist says, everyone specifies the reasons that prompted the woman to continue swimming these days.

It turns out that active sports are sometimes very useful during menstruation. Many women cannot refuse training, as swimming perfectly relieves pain symptoms.

In the medical classifier of diseases, there is a diagnosis - algomenorrhea. This pathology is detected by doctors in many patients. The main symptoms of algomenorrhea are expressed in painful menstruation, when the course of the natural process is accompanied by spasms and contractions.

This disease causes an unequivocal answer to the question of whether the patient can go to the pool with menstruation.

With algomenorrhea, gynecologists prescribe swimming as a medical procedure.

Active swimming becomes a panacea. The endorphins released during training perfectly relieve pain, swimming movements lead to muscle relaxation and help relieve spasms in the woman's genitals.

be careful! The procedures prescribed by the doctor save only from pain symptoms, but do not eliminate the risks of infection of the uterus and vagina.

If there is inflammation or irritation in the genitals, it is not necessary to carry out swimming treatment, it is better to use medication or other available methods of pain relief.

Spasms and contractions are perfectly relieved by other types of physical activities, and infection with an infectious disease can ruin women's health forever.

Is it possible to go to the pool with menstruation: all the pros and cons

To make an independent decision about visiting the pool, it is necessary to carefully consider all the positive and negative aspects.

Table. Pros and cons of water procedures during menstruation

note! When you are not sure whether it is possible to go to the pool with menstruation, and there are more negative points than positive ones, discard this idea without hesitation.

Despite some positive effects from swimming, there are categorical prohibitions on water procedures during menstruation. They cannot be neglected!

It is strictly forbidden to dive into water:

• with abundant discharge, especially in the early days;
• if there is any inflammation in the genital area;
• when the stomach hurts, the general condition is accompanied by weakness and nausea.

These rules apply not only during menstruation, they should be followed in any water procedures.

Remember! Burning or itching can not only cause infectious diseases, the use of inappropriate protective equipment can also provoke irritation.

Properly selected protective equipment does not yet guarantee acceptance by the body, sometimes allergic reactions can be triggered by any foreign body.

No doctor will tell you whether it is possible to go to the pool with menstruation using a tampon. Protective equipment must be handled very carefully and carefully.

How to choose a tampon for swimming in the pool

There are no generally accepted rules for choosing a tampon. A woman will never be able to guess whether this remedy will suit her. Only personal experience will show whether the choice was correct.

If you previously had experience using tampons, there should be no problems with the choice.

The designations on the packages are marked by the number of drops, the best option for those who buy tampons for the first time is the smallest designation.

Note! When swimming, the product absorbs and retains moisture not only from the inside, but also from the outside.

For water procedures, it is not recommended to purchase tampons with a low level of absorption., but if the characteristics of the body do not allow the use of bulk products, you need to take a few pieces into the pool and try to change them at least 1 time in 10-15 minutes.

It is better to stop the choice of model on proven brands.

There are several types of tampons:

• with applicator;
• without applicator;
• smooth;
• embossed.

The applicator is a device that helps guide and position the tampon correctly., in the pool it is better to stock up on just such models. Convenient design allows quick replacement.

It is advisable to pay attention to the surface of the model, although manufacturers claim that the products are completely protected from leakage - this is not so. The smooth surface of the model can easily slip out during physical exertion, therefore relief is most preferable for attending training.

The basic principle of using tampons is the individual characteristics of the body, sometimes this method of protection is categorically not suitable, causing discomfort, pain or even vomiting.

In order not to be taken by surprise, it is necessary to check the tolerance before coming to the pool with menstruation. At home, this can be easily done: after inserting the tampon into the vagina, it will plunge into a bath of water, it is enough to stay there for 10-15 minutes.

If nausea or discomfort appears, this type of protection is not suitable. You should not think that everything will go away by itself, the body refuses to accept a foreign body, so you need to choose another method.

menstrual cup

If the use of tampons does not cause enthusiasm, or there are negative reactions to these funds, you can try the use of a special mouthguard.

Menstrual guards are widely used by those who suffer from irritation, itching, eczema and other ailments caused by pads or tampons.

They are especially convenient if you go to the pool on the 2-3 day of menstruation, they can also be used in everyday life.

Outwardly, the cap resembles a bowl; it does not absorb secretions, but collects them in a vessel. The blood collects in it and is kept inside, thanks to the retention by the muscles and the vacuum, it imperceptibly and comfortably protects against leaks on critical days.

Ease of use is highly valued by women who lead an active lifestyle. The menstrual cup does not require constant checking, it must be emptied 1-2 times a day. In the pool with it there will be no problem of constant replacement, as with tampons.

All mouth guards are made of silicone, medical institutes have developed very comfortable models, the only drawback of which is the high price.

The cost of a bowl varies from one to several thousand rubles, but the purchase is reusable, so in a year or two there will be clear savings on pads and tampons, since at least 10 packs are purchased per year.

A distinctive feature of the menstrual cap is its versatility. You can start using it a few days before the start of your period, so there will be no trouble with an unexpected leak in the pool.

When moving and walking, the cup does not cause discomfort, and also allows you to maintain the usual microflora of the vagina.

Rules for visiting the pool during menstruation

The main and most important rule is not to harm yourself and others. Everyone understands that the possible leakage of menstrual blood can cause not only personal discomfort, but also ruin the pleasant swimming experience for others.

To avoid embarrassment and negative consequences, follow simple rules:

1. If there is no certainty whether it is possible to go to the pool with menstruation, it is better to attend training only if it is really necessary;
2. Bathing should be avoided in the first 2-3 days from the onset of menstruation, during this period the discharge is especially plentiful and the risk of leakage is increased;
3. Only convenient means of protection against leakage are used, which do not cause discomfort;
4. Be sure to remove tampons from the vagina immediately after training. Products impregnated with moisture and chlorine can immediately provoke irritation;
5. Do not use sanitary pads when immersed in water;
6. A comfortable swimsuit is specially purchased, always with a dark bottom, preferably black. On a light swimsuit, spots can appear even from the slightest leak;
7. When using tampons, it is recommended to buy shorts so that a peeking tail-rope does not accidentally compromise an uncomfortable situation;
8. Before and after bathing, it is useful to take a contrast shower, which activates blood circulation, which contributes to the proper functioning of organs and muscles, allowing you to avoid pain in the lower abdomen during the menstrual cycle;
9. You can’t eat fatty and salty foods these days, you should exclude caffeine, proper nutrition contributes to the rapid and imperceptible passage of menstruation;
10. For spasms and pains, painkillers are taken immediately before visiting the pool. In any pharmacy, pharmacists will advise the appropriate drug, but some can be taken into account and kept in the home arsenal, such as Nurofen, Motrin or Revalgin. In their annotations there are special instructions for use during the menstrual cycle.

Alarm call - acute manifestations of pain symptoms, with any signs of deviation from the norm, you should consult a doctor.

Useful video materials on the topic of whether it is possible to go to the pool with menstruation

The expert shares his way of bathing during menstruation:

Is it possible to swim during menstruation and how to do it correctly:

The Honored Master of Sports talks about the benefits of swimming in the pool:

Be healthy and beautiful!

If you don’t feel like walking in the current weather, like 43 percent of visitors to the Takzdorovo.ru portal (scroll to the survey on physical activity), you need to come up with an alternative. For example, you can go to the pool. If you've never done this, now is the time to try it.

detailed instructions

Step one. First you need to choose a suitable pool. Here is an almost complete list of Moscow basins, broken down by districts. All important characteristics are indicated: the price of a single visit, length, number of tracks, depth, special options (for example, the presence of a “paddling pool”, tower), cleaning method, working time, workload, the need to provide a medical certificate.

In some cases, it is beneficial to buy a subscription to a fitness club that has a swimming pool. Here is a handy list of fitness clubs: those with a pool are marked with a special icon. While you are saving up for a card, you can go to the pool from the first list once or twice. At the same time, check whether this type of physical activity is right for you.

By what parameters to evaluate the pool, except for the cost and location.

Length and number of tracks. The pool must be at least 25m long. Even more convenient - 50 m. In such, however, you can often meet professional or just good swimmers. Sharing the same track with them can be uncomfortable. The more tracks, the better, usually there are at least four.

Cleaning system. There are Sanitary and Epidemiological Supervision standards that require the presence of chlorine in the water of any pool in quantities of 0.4–0.6 mg / l. This means that any pool has chlorine, even if its employees say otherwise. However, its amount can vary significantly.

Significantly reduce the content of hypochlorite - it is he who is used in pools for chlorination - allow additional treatment systems. For example, water ionization, ultraviolet cleaning, ozonation. Some pools consider it an advantage to use water from artesian wells. However, the quality of such water is far from always better than ordinary tap water.

If you still doubt whether you should go to the pool, who benefits from swimming and why.

Step five. After the pool, a shower is also required to wash the bleach off the skin. Sauna, massage and other relaxing treatments - if you decide to take everything from the pool - leave it for last.

Here's another eight unspoken rules, which should be observed by all visitors to the pools:

1. If two or more people share the track, they swim one after the other in a circle counterclockwise. If you are swimming with someone together (especially if it is a woman), you can agree to swim on opposite sides of the track in parallel.

2. Do not use perfumes and cosmetics even with waterproof mascara. Others may be allergic to them. In addition, they will still wash off in the pool (because bleach!) And only spoil the quality of the water.

3. Don't urinate, spit, or blow your nose. This water then goes into your own mouth. In the West, special reagents are even added to the water, which color the water a bright color if a person urinates. Such visitors are shamefully removed by caretakers. We rely on human decency.

4. Do not swim all over the pool and do not dive from all the bollards. Choose one lane and swim along it. Usually children, beginners and seniors swim at the edge of the pool.

5. Don't compete at least with strangers. This may cause irritation.

6. Don't talk across the tracks it's better to talk outside the pool if you come with friends. Conversations distract and unnerve others.

7. No erotica. Kissing, caresses and skimpy bikinis are not for public pools.

8. Keep an eye on splash levels. With some styles of swimming, splashing is unavoidable. But if you are dousing people in the next lane, it is worth working on the technique.

Staying in the aquatic environment, combined with physical activity, has a beneficial effect on the woman's body, strengthens various muscle groups, improves well-being and mood. Swimming is the most acceptable form of exercise during pregnancy. This lesson is useful for almost all expectant mothers, with a few exceptions.

Before visiting the pool, the expectant mother should consult a doctor and undergo an examination in order to identify possible contraindications. If everything is in order, you can safely purchase a subscription for swimming lessons.

Benefit

Swimming as a form of physical activity is useful for almost all healthy people, and for expectant mothers it is doubly useful. Water procedures in the pool affect the woman's body and the development of the fetus as follows:

• swimming strengthens the muscles of various parts of the body;
• the endurance of the woman's body increases, which is important as preparation for the future;
• blood circulation improves, blood stasis in the legs and pelvic area is eliminated, and this is the prevention of the appearance of and;
• while in the water, the load on the spine is significantly reduced, which helps to relieve pain in the lumbar region;
• the respiratory system is trained;
• during swimming, the likelihood that the child will take the correct position in the abdomen (head) increases.

Features of classes in different periods of pregnancy

advice Both doctors and coaches believe that training in the pool should be started as early as possible. The ideal option is to go swimming before pregnancy: in this case, the body will be sufficiently trained.

If the expectant mother decided to enroll in the pool during pregnancy, you should not hesitate, because swimming is useful at any stage of pregnancy.

During the course, you can swim for 20 minutes a day, while visiting the pool every other day, i.e. three to four times a week. Subsequently, the duration of classes in the pool can be increased to 45 minutes, but you should focus on your well-being. Swimming should be stopped only when the deadline is approaching, especially when the discharge and the appearance of pain in the abdomen.

Precautionary measures

Any type of physical activity requires compliance with certain safety regulations, and swimming is no exception. When exercising in the pool, expectant mothers are advised to pay attention to the following:

• It is better to swim in pools, provided that the personnel comply with sanitary and hygienic water quality standards. Before swimming in open water, it is necessary to assess the level of cleanliness at least visually, and even better, ask about the results of the examination at the local sanitation station.
• Avoid significant temperature fluctuations when immersed in water.
• It is necessary to swim slowly, preferably in the usual style. Avoid swimming on your back.
• To use the pool, you should purchase non-slip rubber shoes to protect yourself from accidental falls on a wet surface.

Swimming is only necessary if you are in good health. In case of any discomfort or discomfort during exercise, you should get out of the water.

Contraindications

A visit to the pool is contraindicated for expectant mothers in the following cases:

• with the threat of termination of pregnancy - in case of high probability or;
• if found;
• if present, resulting from any infection or imbalance of microflora;
• in case of allergy to chlorine-containing compounds, which are used to disinfect pool water.

important Before starting classes, you should definitely inform the doctor observing the pregnancy about your intention, as a woman may not recognize the symptoms on her own, in which swimming may be contraindicated.

Conclusion

You can visit the pool during the entire pregnancy, except for periods of temporary deterioration in well-being or in case of a doctor's ban. Subject to the necessary precautions, swimming is practically safe for the expectant mother and baby.

Women who have chosen swimming as the main type of physical activity during pregnancy are more likely to avoid significant pain during childbirth and such troubles as perineal tears, because during classes the corresponding muscle groups are trained. Therefore, in the absence of contraindications and the availability of opportunities and places for training, one should not refuse such a pleasant and useful sport.

The public pool regulates the behavior of its visitors with a set of rules, they are similar for all organizations. In addition to the indicated rules, there are also unwritten ethical laws that must also be observed. Follow these recommendations, then every visit to the pool will be useful, safe and enjoyable for you.

What do you need to bring with you to go to the pool?

First of all, you will need a medical certificate confirming that you do not have any transmissible diseases. This certificate must be presented at the first visit, then it is necessary to update the document every six months (the frequency of the medical examination is regulated by the organization, sometimes it is necessary to update the certificate more often). You can get a document confirming the state of health at the clinic at the place of residence or any private medical center. The staff of modern fitness clubs consists of a physician, if you contact one of them, you will be able to undergo an examination and get a certificate right at the sports center.

List of necessary things:

Swimsuit for girls and swimming trunks for men;

Replaceable shoes for staying in the pool;

Swimming cap;

Goggles for swimming;

Shampoo, soap or shower gel, washcloth;

Towel (in some pools they are given to visitors).

If the institution does not provide hairdryers, then it would be appropriate to take your own, and if the complex is equipped with a sauna that you plan to visit after swimming, then you need to take a textile cap that will protect your hair from temperature exposure. It's a good idea to carry an energy bar or something for a healthy post-workout snack. All pools are disinfected with bleach, which causes dry skin. To avoid unpleasant sensations of skin tension, after a shower, you need to use a moisturizer or lotion.

What should be done before visiting the pool?

In order to have enough energy for an intense workout, you should eat 1.5 - 2.5 hours before class, but it is important not to overeat;

Do not eat onions or garlic if you plan to go to the pool;

Before you start swimming, you should take a good bath with a washcloth to get rid of the remnants of cosmetics on the body. If there are patches on the skin, they should also be removed;

Swimming is a workout, so if you do not want to get injured, you should warm up before exercise.

What is prohibited in the pool?

Arrive under the influence of alcohol. This may seem like a fun adventure to you, but believe me, it is very dangerous. Surrounding visitors will be unpleasant, that is, swimming while intoxicated is a neglect of one's own safety and the comfort of others;

Jump into the water from a running start, bollard or board. Please note that in each pool there are prohibition signs, civilized visitors descend into the water along the ladder without interfering with the training of other visitors. Pools are equipped with bedside tables for the start of sports swimming athletes, not at all for one of the visitors to jump from them with a “bomb”, dousing everyone around with waves and spray;

Run around the pool. With careless behavior, there is a high risk of slipping and getting injured, which will make you forget about swimming for many months to come;

Block the clock if your workout is already over. Other visitors keep a close eye on the time;

Before going to the pool, you do not need to use perfume, persistent perfume will not wash off in the shower before training, on the contrary, their smell over the surface of the water will become many times stronger. Everyone has a different attitude to perfume, among your comrades in the pool there may be allergies;

You do not need to swim if there are open wounds on the body. Contact of chlorinated water with a wound is not very good for your health, besides, other visitors may be horrified by what they see and lose their training mood;

It is forbidden to hang on the track dividers, sit down and climb on them, they are not intended for this. This rule is most often violated by girls who are afraid to swim under the separators or simply do not want to put their heads under water. Inexperienced swimmers may want to take a break right in the middle of the lane, and they find nothing smarter than leaning on the divider. If you are not confident in your abilities, then choose the extreme paths for yourself, so you can take a break at any time, moreover, the feeling that the edge of the bowl is nearby will give strength;

Do not interfere with the training of other visitors. This includes the above-described jumps from the bollards or the side almost on the heads of other people, hanging on the dividers in the middle of the pool as a rest, as well as violation of the order of movement on the water, playing in the pool, spending a long time at the side for a conversation and other things not provided for by the training regulations .

What can and should be done during a swimming session?

Pool visitors adhere to unwritten ethical rules that are difficult to regulate administratively. However, their execution speaks of your culture of behavior, only if the rules are followed, all visitors to the pool will be safe and comfortable. If you meet a person who neglects this code of politeness, you will immediately mark him and understand how unpleasant such a neighborhood is.

Swimmer's courtesy code

Track selection

Before diving into the pool, evaluate what is happening in it. That is, how many people train on each of the lanes, whether personal training is conducted with a trainer, how fast they swim on each lane. Understanding the situation will help you make the right choice of track.

You should choose a track according to several criteria, the main one being swimming speed. The paths that are located along the sides of the pool are designed for those who are just starting to swim and need to feel the proximity of the side, for children and adults who move slowly in the water. Those paths that are located in the center of the pool are reserved for those who are engaged in sports swimming, experienced and confident swimmers. The remaining lanes are reserved for those who float confidently on the water, swim freely in different styles, but do not do it as fast as the professionals.

The closer to the center - the higher the speed of swimming, this is true for each pool, even if it has only three lanes, in which case the central one will be intended for the most experienced swimmers.

Assessing the situation, you will be able to compare your skills and the abilities of other athletes. You should always choose the track where you train equal in strength. If you cannot swim fast, then do not swim on the central lane, you will not be able to match the speed limit of the people on it, you will obstruct others, feel uncomfortable and insecure. If you swim confidently and quickly, then do not choose the extreme track, in such a situation you will have to constantly go around obstacles.

In many pools, there are signs in front of the beginning and end of the lane indicating the purpose of the lane. Most often they say:

Path for slow swimming;

Path for fast swimming;

Path for measured swimming and recreation on the water;

Group training;

Personal lesson;

Water aerobics class.

If you do not pay attention to information signs in time, you can get into an awkward position. Imagine you are determined to swim 400 meters, and suddenly, in the middle of the path, a dozen and a half girls doing water aerobics appear. If a person is engaged with an instructor on a personal basis, then you should not try to connect to the training. People don't pay money to a personal trainer to be distracted by someone in the next lane.

Rules of the water traffic

It is not difficult to remember the principles of movement on the track in the pool, they are fully consistent with the rules of the road. Within the same path, you need to swim on the right side, that is, counterclockwise. If you ignore this rule and swim to the left or in the middle of the track, you can collide with another athlete. Remember, a person swimming on your back does not see you, and it will be difficult for you to see the obstacle in time if you are swimming on your chest.

If you need to overtake another athlete, then you should again remember the rules of the road. You can overtake only on the left side, before that you need to be sure that no one is moving towards you, otherwise an unpleasant collision will occur. There should be enough space for overtaking, if there is enough, then you should move to the left and slightly increase speed in order to take the lead. Overtaking should not become an obstacle for the one being overtaken, a person should not be forced to cuddle up to the dividers. After overtaking, you must again take the right side of the lane, this can be done only after your legs go around the head of the overtaken. If you turn back to the right ahead of time, then you will force the other swimmer to brake sharply, and if he does not have time to react, then your legs will strike at his head.

If you see that they decided to overtake you, you should be polite and let your comrade through the pool. If possible, lean to the right, it is considered good form to let a more experienced swimmer pass while turning at the edge of the pool. If they start to overtake you, you don’t need to demonstrate your strength and increase speed, this is not a competition, but a training session. It is very important to observe the markings of the pool, not only when overtaking, but at any time while in the pool.

If in the middle of a workout there is a need to rest, then it is important to rest so as not to interfere with movement. You can’t rest in the middle of the path, you need to move to the right corner in relation to the board you are moving towards. So you will not interfere with those who want to make a turn. You can rest in this way for only a few minutes, and if a longer pause is required, then it would be more appropriate to sit on the edge of the pool.

Very often, during peak hours, there are many people in the recreation area described above, often they take this position not to rest for a minute or two, but to chat with each other and forget that there are other visitors in the pool. This is regarded as disrespect, if you do not respect your fellow sailors, you will not be able to count on their respect.

If you need to go to another path or get to the stairs, which requires you to cross the bowl across, be especially careful and attentive. If we draw an analogy with an automobile road, then an athlete swimming at high speed will be a car, and a swimmer who does not carefully cross the paths will become a pedestrian who jumped out onto the roadway. In order to avoid a collision, the pedestrian must carefully look in both directions, get confidence that the road is empty, and only then cross it. In the same way, you should cross the path in the pool, you must be sure that you will not become a hindrance to anyone and will not cause a collision. Particular attention should be paid to those who swim freestyle, they do not see you and will not be able to see you until the collision. You can only cross the dividers from below, diving under them. If you try to cross the strip from above, you are guaranteed to hang on it, but you can’t do this, it was mentioned above.

It is also important to assess the situation and position of the swimmers on the lane when jumping off the bollard. Before starting, you must make sure that there is no one within a radius of several meters from the place where you land. Even if the swimmer is only approaching this radius, it is better to wait, because he may not notice you and not have time to dodge, at least you will scare him, at the maximum - you will injure and harm yourself.

Be polite to other swimmers

If you deliberately start at the same time as the person on the next track, then this can be assessed as a challenge to measure strength. This is similar to the situation when two cocky drivers are standing at a traffic light and strenuously accelerating. Experienced athletes will not pay attention to such a challenge, but from now on they will begin to look at you as if you were a bully. If you want to compete with someone, then share your desire with a person, it is very likely that he will share your idea. Tolerant and educated behavior in the pool is valued no less than outside it. If you arm yourself with these rules, you will ensure the safety of yourself and others during training, as well as pass for a polite person and make pleasant acquaintances.

Other materials

After childbirth, the female body needs time to recover. In the maternity hospital, where a young mother and a newborn spend several days, specialists inform the woman about contraindications and prohibitions after childbirth and cesarean, which are not recommended to be violated for a certain period of time. Ignoring the advice and recommendations of a gynecologist often leads to serious complications with the health of a young mother. One of the prohibitions is taking a bath and visiting the pool. It would seem that water, having a relaxing property, will only be useful for the female body. This is true, but soaking in warm water while taking a bath or resuming swimming in the pool is recommended only after the approval of the obstetrician-gynecologist.

A categorical ban: for whom taking a bath instead of a shower and going to the pool are contraindicated

The process of childbirth is a serious burden for a woman. After the birth of the baby and the separation of the placenta, the inner surface of the reproductive organ is a wound that bleeds. Gynecologists warn that each body goes through the recovery path differently: some young mothers immediately begin to care for the baby, while others take time even to get out of bed. That is why experts always consult a married couple before discharge from the hospital: what can be done and what needs to be delayed.

In some cases, young mothers are faced with the development of postpartum complications. Sometimes the fault lies with the women themselves, who neglected the advice and recommendations of an obstetrician-gynecologist.

Modern doctors do not have a common opinion about taking a warm bath after childbirth. Most doctors recommend waiting until lochia - spotting after childbirth - ends. But some obstetricians approve of relaxation in warm water as early as fourteen days after the birth of the baby, provided that the young mother has no complications or other contraindications.

Today, many physicians are returning to the practice of older generations. For example, earlier midwives (women who helped a woman in labor give birth to a child) insisted that after the birth of a baby, a young mother should take a steam bath in order to cleanse herself and improve her health. Therefore, some gynecologists do not see anything wrong with taking a warm bath. However, only the doctor should make the decision.

Compliance with the rules of personal hygiene is the key to the health of a young mother. Therefore, many women sincerely do not understand why doctors are so strongly advised to avoid bathing in the bath or visiting the pool. Gynecologists explain the reasons for such a ban:

• the mucous surface of the uterus is restored and completely heals six to eight weeks after the birth of the child. While taking a bath or visiting the pool, pathogenic microorganisms can get on the wound surface, which often causes infection of the reproductive organ;
• the cervix in the closed state acts as a barrier that prevents bacteria from entering the uterus. However, after childbirth, the cervix is ​​open and it takes time for the organ to return to normal. This takes one and a half to two months. If a woman neglects the advice of a gynecologist, this increases the risk of infection of the reproductive organ;
• the process of delivery is not always easy and fast. Often doctors are forced to perform a gynecological incision to help the baby be born. Sometimes cervical ruptures occur. After the birth of the baby, the obstetrician stitches the gaps that have arisen. If a young mother has tears and the doctors put in stitches, taking a bath and visiting the pool will also have to be abandoned in order to prevent the development of serious complications, namely, an infectious disease of the uterus.

New mothers should be aware that tap water is not perfectly clean. While taking a bath, bacteria from the surface of the body, getting into a warm liquid, can also penetrate the wound surface of the reproductive organ. The same applies to the water in the pool, which is chlorinated, it contains a huge number of microorganisms that can provoke infection and inflammation of the internal genital organs of a woman. Therefore, it is strictly forbidden to bask in the bathroom and swim in the pool:

• women who have recently given birth to children and less than two months have passed since the birth;
  

  After a caesarean section, the recovery process takes longer. Therefore, the gynecologist may allow you to take water procedures in a bath or pool no earlier than nine to ten weeks after delivery.

• if the young mother has tears, sutures were placed, or the birth of the baby occurred with the help of surgical intervention. Without the permission of a specialist, no action can be taken independently;
• postpartum complications have arisen that require qualified medical care: uterine bleeding has opened, body temperature has increased, pain in the lower abdomen has intensified, the suture does not heal well after CS, etc.

Basic rules of intimate hygiene for a young mother

For example, in the maternity hospital they gave me a whole list of contraindications and prohibitions, which was printed out in the form of a brochure for young mothers. The main information was the topic of intimate hygiene after childbirth:

• it is necessary to carry out an intimate toilet at least twice a day: in the morning and in the evening;
  

  If a woman has external stitches, the doctor may recommend washing herself after each urination to avoid infection of the wounds.

• the water must be warm. It is strictly forbidden to direct a jet of cold water to the genital area, this can lead to inflammation. Hot water often causes uterine bleeding. The optimum water temperature is 37 degrees;
• before carrying out water procedures, you must thoroughly wash your hands with baby soap;
• for intimate hygiene today, gynecologists recommend using specially designed products. Personally, the obstetrician recommended products based on natural ingredients (chamomile, licorice, green tea) to me, and lactic acid must also be in the composition;
  

  Before buying a special tool, you must carefully study the composition. It should not contain dyes, flavors and harmful chemical components that can irritate the delicate mucosa.

• a stream of water must be directed to the pubic area, and with light movements of the hand from front to back, it is necessary to wash the external genital organs, and then the anus area;
  

  It is forbidden to use sponges and washcloths for washing.

• after completion of the procedure, it is recommended to blot the perineum with a special towel made of natural fabric.

Also in this brochure, in bold type, there was information that it was strictly forbidden to take a bath, visit the pool and swim in open water and the sea for at least two months. Then you need to make an appointment with a gynecologist and after the examination, only the doctor can allow or prohibit water procedures.

The benefits and harms of visiting the pool

Experts have long confirmed that swimming is very good for health. Today, even in the cold season, you can afford to swim in the water by organizing a visit to the pool. Doctors say that nursing mothers can swim in the pool and this does not have a negative effect on the lactation process, but on condition that the woman fully complies with the instructions of the swimming instructor. Some types of exercise can negatively affect milk production. The only condition that young mothers must adhere to after childbirth is that classes in the pool can be started no earlier than three months after the baby is born. However, if a woman underwent a caesarean section or some complications occurred after childbirth, gynecologists recommend visiting the pool only six months after delivery.

Modern nursing mothers actively spend time with their babies. Today, very popular joint classes in the pool, during which women and babies, under the guidance of an instructor, do water aerobics or baby swimming. This not only strengthens the emotional bond between mother and child, but is also beneficial for the health of both.

If a young mother wants to visit the pool with her baby, this is quite possible. Before starting classes, it is necessary to show the baby to the pediatrician, who will conduct an examination and decide whether infant swimming will harm the child. In most cases, doctors are not against such exercises, because they also have a positive effect on the development of the crumbs. Swimming with the baby in the pool is allowed as soon as the child is three to four months old. Sometimes parents are offered to wait up to six months and only then introduce the baby to the “big” water.

Table: positive and negative points of swimming in the pool for nursing mothers and babies

When can I take a bath and go to the pool after childbirth and cesarean section and how to do it right

With the advent of a child, time for parents goes unnoticed, because a young mother gets used to the baby, learns to care for the baby and take care of him. The body recovers, pain disappears and life returns to normal. Two months after delivery, a woman should definitely see a gynecologist. At the appointment, the doctor will conduct an examination to assess how the uterus has contracted, the degree of healing of the sutures, and take the necessary tests. In most cases, it is after eight weeks from the moment of birth that the specialist removes many prohibitions, for example, a young mother can resume water procedures in the bath, enjoying warm water. At least eight to nine weeks should pass from the moment of the COP.

In some cases, a woman may be allowed to take a bath earlier or, conversely, later. It all depends on the individual characteristics of the body of a young mother, the speed of recovery after delivery and the presence or absence of complications.

We observe the main conditions: how to take a bath after childbirth

Experts recommend starting slowly, not rushing, but gradually allowing the body to get used to new sensations, even if a woman took a warm bath every day before giving birth, now it’s better not to risk it and follow all the doctor’s recommendations:

• The very first thing a young mother should do is make sure the bathroom is clean. She can wash it herself or ask her husband to help. Then it is necessary to thoroughly rinse the bath with running water so that the remnants of detergents disappear from the surface;
• then you can open the water and take a bath. The main rule is to monitor the temperature of the liquid, it should be 36-37 degrees. A higher water temperature, about 40 degrees, can provoke uterine bleeding;
• time frames need to be set. For the first time, doctors recommend taking a bath for no more than ten minutes. This will be enough to relax the muscles, thereby not harming the weakened body. Gradually, the time can be increased, but the maximum time spent in warm water should not exceed twenty minutes;
• do not experiment and get carried away with your favorite aromatic liquids, oils or bubble baths. The components that make up the funds, very often cause irritation. If a young mother has a desire to lie down not just in clear water, it is better to give preference to specially selected decoctions of medicinal herbs for bathing. Most often they are sold in a pharmacy and are completely safe for the health of a young mother.
  

  In my experience, I was convinced of the effectiveness of chamomile decoction: it not only helps relieve tension, but also has antiseptic properties. I bought a special children's collection at the pharmacy. Different companies make disposable bath bags or sell them as a set, for example, three, five or seven bags per pack.

If a new mother likes to soak in warm water, she can do it every day, but you should not overdo it over time. It is better to lie in the bath for ten to fifteen minutes and that will be enough.

Video: bathing features for a young mother

Beneficial for health and figure: rules for visiting the pool

Classes in the pool help not only to relax, enjoy swimming, but also are an effective way to get back in shape after the birth of a child. Doctors warn that a nursing mother is strictly forbidden from the first visits to the pool to engage in increased stress. This can lead to overwork of a fragile body, muscle strain. Therefore, all classes should be supervised by an experienced instructor (individually or in groups), and last for a short time. Experts have developed a list of recommendations that young mothers who decide to visit the pool after giving birth should listen to:

• It is strictly forbidden to independently make a decision about the possibility of exercising in the pool. Only a gynecologist can allow or prohibit a nursing woman from starting exercises of this kind;
• The first lessons should not last more than half an hour. This time is enough for the body to begin to get used to new physical exertion without overstraining;
• gradually the time increases: first by 10 minutes, then by 15 minutes. In total, the maximum time for exercising in the water should not exceed sixty minutes;
• in the first four to six weeks, it is recommended to simply swim in the water, walk slowly. This is necessary so that the muscles begin to get used to subsequent loads. Then you can connect exercises to strengthen the press. What types of exercises are allowed for a woman, only the instructor decides. Much depends on the type of delivery (natural or CS), the degree of recovery of the body and the individual physical characteristics of the young mother. For example, some moms are more resilient, while others simply swim in a relaxing fluid;
• doctors warn that during lactation it is strictly forbidden to perform a set of exercises that leads to overstrain of the shoulder girdle, as well as the muscles of the chest and arms. Such loads negatively affect breastfeeding due to a sharp decrease in the production of nutrient fluid. In some cases, children refuse to breastfeed on their own;
• after class, you must use the shower to thoroughly wash off the remnants of chlorinated water from the skin. After bathing, you need to apply special protective equipment to the delicate area of ​​\u200b\u200bthe nipples;
• experts insist that it is forbidden to visit the pool if the nursing mother has cracks or sores on the nipples. During swimming, pathogenic microorganisms may enter the wound.

Water aerobics instructors for nursing mothers inform that to achieve the effect, it is enough to visit the pool two, maximum three times a week. It is this number of exercises that is enough so as not to overstrain the muscles of the body.
If a woman wants, she can visit the pool with the baby

Many people love to swim and swim in the pool. And few people want to give up their favorite activities after surgery. Even as complex as hip arthroplasty. But we hasten to reassure you. You don't have to deprive yourself of the fun. After all, soon after the operation, you will be able to visit the pool, observing simple precautions.

Can I swim in the pool after surgery

After hip arthroplasty swimming in the pool is not only possible, but also necessary. After all, swimming strengthens the body and helps to recover faster after surgery. And water gymnastics is one of the important components of the rehabilitation program.

Swimming during the recovery period improves the mobility of the hip joint and increases muscle tone. Patients who visit the pool after surgery notice an improvement in their well-being and return to their usual lifestyle faster.

When to start

You can visit the pool no sooner than3-4 weeks after surgery. The main condition for this is the complete healing of the postoperative wound. Before you start swimming, you must obtain permission from your doctor. The specialist should conduct an examination, make sure that the wound has healed, and confirm that you are allowed to water procedures.

At the time of visiting the pool, all crusts should fall off.

Precautionary measures

After hip arthroplasty, you can swim only in warm water, the temperature of which is 28 degrees or more. You should not go into colder water, because it can harm the body and slow down recovery.

When visiting the pool, you should follow some rules:

Before starting water procedures, consult with a rehabilitation doctor. He will tell you about all the nuances and give useful recommendations that will make swimming useful and safe.

The benefits of water gymnastics

Water exercises are included in the rehabilitation program after hip arthroplasty.

Water gymnastics benefits the body, namely:

• loads and tones deeply located muscle fibers;
• removes the load from the force of attraction;
• trains endurance;
• restores muscle strength;
• increases the range of motion in the hip joint.

Water gymnastics should be done under the supervision of a specialist, and only exercises recommended by him should be performed. During classes, it is necessary to ensure that the hip joint is bent no more than 90 degrees. Making sudden movements and bending your legs too much is strictly prohibited.

Video of some exercises in the water:

Wellness water treatments

Let's summarize:

1. Swimming in the pool is allowed no earlier than 3-4 weeks after the operation, provided that the wound is completely healed.
2. You should visit those pools in which the water temperature is at least 28 degrees.
3. It is better to swim on your back, or crawl and butterfly. But swimming with a “frog” and breaststroke should be abandoned.
4. During water procedures, it is necessary to ensure that the leg in the TBS is bent no more than 90 degrees.
5. After the operation, it is very useful to do water gymnastics, as well as undergo spa treatment (for example, in the spas of Jachymov and Teplice in the Czech Republic).

Having given birth to a baby, every newly-made mother seeks to quickly regain her former shape. She is revising her diet, monitors nutrition. But in order to restore muscle tone, physical activity is necessary. The most optimal in the postpartum period are water aerobics. Many mothers are interested in the question, how long after giving birth can you visit the pool, and will swimming harm your health? In this article, we will try to understand the question in detail in order to find a definitive answer to it.

The benefits of exercising in the water after childbirth

If you visited the pool before pregnancy or, perhaps, did aqua gymnastics while pregnant, then you probably often noted for yourself that all exercises in water are much easier than, for example, in the gym. Being in the water, the human body is in a state similar to weightlessness, hence the ease of movement is explained. In addition, water pressure improves blood circulation in the body, as a result of which the effectiveness of classes is significantly increased. Water aerobics helps to effectively fight excess weight, it also strengthens the spinal muscles, which are stretched and tired during pregnancy. Classes in the water after childbirth are the best prevention of scoliosis, osteochondrosis and other diseases of the musculoskeletal system. Due to its effectiveness and low traumatism, this sport, even in an amateur style, is the most optimal and favorite among many nursing mothers. Water activities also increase the resistance of the immune system to various infections, improve mood and prevent the development of postpartum depression. Swimming in the pool helps to hide figure flaws, they are almost impossible to see under water. It is because of the extra centimeters that many women are embarrassed to go to the gym. Given the fact that your body temperature is higher than the temperature of the water in the pool, your body will need to produce more energy to warm itself, and therefore burn spare calories, that is, lose weight.

By visiting the pool after childbirth, you recover faster, improve your health and gain new strength and a positive attitude, which you absolutely need in the care and upbringing of the crumbs.

The timing of visiting the pool after childbirth for each woman is strictly individual. Definitely, it is worth considering the fact that it is highly recommended not to engage in water aerobics until the uterus is completely contracted and closed. First of all, postpartum discharge - lochia - should stop. They indicate the presence of a wound surface in the uterine cavity, which is vulnerable to various microorganisms, as well as disinfectants used to purify water. In some women, the discharge stops in one month, in others - in two. In cases where a woman had a caesarean section or there were tears in the birth process and sutures were applied, it is better to wait until all the wounds have completely healed and stopped hurting. And of course, you must take into account all the recommendations of the doctor. Any woman who cares about her health should definitely visit her gynecologist before buying a subscription to the pool. Only a qualified specialist who is familiar with your history and knows all the features of the birth process can objectively assess the situation and give full permission to visit the pool. On average, the terms by which it is necessary to navigate range from three to six months and depend on the postpartum condition of the woman. In case of childbirth without complications, the doctor can give you permission to visit the pool from the third month after childbirth. The gynecologist can come to such a decision after an examination and test results that confirm that you are completely healthy.

Do not worry about the effect of water on the breasts during lactation. The difference between the temperatures of the environment and the water in the pool will stimulate blood circulation, which will help to avoid stagnation of milk in the mammary glands, which is highly undesirable and can lead to various diseases. Change into dry clothes after swimming and dress not only warmly, but also according to the weather. Thus, you can prevent all risks, and classes in the pool will only benefit you.

When you come to the pool for the first time after giving birth, you should not immediately start all the exercises. Contact a trainer or instructor, he will help you develop a program that includes loads that are acceptable for you. It is necessary to increase the intensity of exercises gradually, since many muscles during the period of pregnancy managed to relax very much. Important is the warning that warns of stress on the shoulder girdle. As a result of the production of lactic acid by the body during physical exertion, the quality of milk may deteriorate, to the point that the child refuses to breastfeed. Therefore, pay more attention to the muscles of the abdomen, back and legs. Over time, you can increase the load, but only on the recommendations of the instructor, he can assign you new exercises.

No less useful and enjoyable are trips to the pool with a child. If your sports complex does not have such a practice, then take an interest in the sanitary standards of water in this pool and, after the approval of the instructor and pediatrician, proceed to joint exercises with the baby. The baby will begin to develop faster, and his body will be more resistant to various infections.

If you are still considering whether to go to the pool after giving birth - definitely yes! Wait for the postpartum discharge to stop, visit your gynecologist - and go to water activities! After all, there is nothing better for a child than a healthy and happy mother. You will never get tired of taking care of the baby, and the baby, in turn, will reciprocate with you, smiling cheerfully. Ask dad or grandma to sit with the baby while you work out in the pool and return to the baby rested and renewed.

Especially for beremennost.net - Tanya Kivezhdy

beremennost.net

Pool in the postpartum period

When is it allowed to visit the pool after childbirth? How to do it right? During the maturation of the baby inside the womb, a fairly strong load is carried out on the female body. However, avoiding physical activity is undesirable. Very effective in this case are exercises in the water. Plunging into the water, a person feels weightlessness and many exercises are performed much easier. In the postpartum recovery period, classes in the pool are also effective:

• Do not expose the body to injury.
• Good for eliminating stress.
• Strengthen the protective function of the body.
• They help to quickly burn fat deposits that appeared during the bearing of the baby.

What danger does the pool pose for a woman who has recently given birth

Rules for visiting the pool

• You need to start loading the body with the minimum allowable volumes.
• First, attention is paid to the muscles of the press and limbs. As soon as the arms, legs and abs get used to certain loads, you can gradually add new exercises.
• With each lesson, you should slightly increase the load.
• With the end of classes, be sure to wipe the skin dry and change clothes.

Contraindications for visiting the pool

• Postpartum stitches have come apart.
• There are various kinds of complications.
• Exacerbated chronic diseases.
• The body temperature rises.

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When can I swim in the pool after natural childbirth and caesarean section

After childbirth, any mother seeks to return her figure to its former beauty as soon as possible. Along with a healthy diet, women resort to physical exercise, including swimming and high-impact water aerobics - a kind of water gymnastics. Meanwhile, many mothers are not sure whether it is possible to swim in the pool at all in the first months after childbirth. In this article, we summarize doctors' advice on water exercise during breastfeeding after vaginal delivery and caesarean section.

The benefits of exercising in the water

In the aquatic environment, any exercises are easier than "on land", while surpassing the latter in efficiency.

The ease of exercise is due to the fact that in water a person is in a state close to weightlessness, and water pressure simultaneously stimulates blood circulation in the body, which significantly increases the effectiveness of training.

The thermoregulation of the human body also plays into the hands: in relatively cool water, the body is forced to warm up, spending its fat reserves.

Another pleasant and important bonus is the psychological attitude. If in the gym many mothers after childbirth are ashamed of their far from ideal figure, then in the pool most of the shortcomings are almost invisible. As a result, a woman trains better.

In addition to successful fat burning, water aerobics and swimming strengthen the muscles of the back (the muscles of which are strongly stretched during pregnancy), preventing scoliosis, osteochondrosis and other diseases of the musculoskeletal system. Also, exercising in water restores the immune system and effectively eliminates postpartum depression.

Due to its low-impact nature, water gymnastics is considered the most suitable sport for mothers during breastfeeding. This, however, does not eliminate the need to take some precautions. So, in pursuit of a quick effect, you can’t get carried away and do too many exercises so as not to cause overstrain of unprepared muscles.

When can I start training

According to gynecologists, mothers can start visiting the pool no earlier than three months after giving birth. If the mother had a caesarean section or episiotomy, water aerobics will have to be forgotten until full recovery (at least 6 months and the personal permission of the attending physician).

In the first days of training, it is necessary to limit yourself to minimal loads, increasing them over time under the supervision of an instructor. Excessive load in the first lessons can result in damage to the ligaments. To begin with, in the pool you should only walk and swim slowly. These extraordinary exercises are designed to prepare the muscles and ligaments for more serious stress and prevent injury.

An important point: during the GV period, the load on the shoulder girdle should be avoided. Involvement of the muscles of the shoulders, chest and arms can disrupt lactation, leading to excess lactic acid in the milk. This, in turn, can cause the baby to refuse milk.

At the first stage, women need to work on the muscles of the legs, abs and lower back. Later, with the permission of the instructor, you can increase the load and diversify these exercises with new ones. The duration of the first training after childbirth should not be more than half an hour. After 3-4 visits to the pool, the time of classes can be increased by 15 minutes, then by another 15 minutes. If the mother practiced water exercises during pregnancy, and her muscles are already prepared, the increase in load can be accelerated within reasonable limits.

Increasing the effectiveness of training

With the consent of the instructor, it is not only possible, but also desirable to swim with special devices in order to intensify training and achieve the desired figure after childbirth in the shortest possible time.

There are five most popular devices for water gymnastics:

1. Footwear for running on the bottom. Its purpose is to increase the load on the muscles of the buttocks, hips and legs. Underwater running is one of the best exercises for weight loss after giving birth, especially considering that it can be started from the very first visit to the pool.
2. Aqua cuffs. Designed to work out the muscles of the legs by increasing the load on them. Usually made of EVA material (polyethylene foam) and can be filled with sand, which allows you to adjust the weight of the cuffs when necessary.
3. Neoprene gloves. This accessory is necessary to increase the load already on the muscles of the hands. The shape of the gloves, thanks to the membranes, resembles frog legs, which provides high water resistance.
4. Support belt. Allows you to perform exercises without touching the bottom of the pool with your feet, which creates a load on all muscle groups. It is used at least at a depth of one and a half meters and only by women with good physical fitness.
5. Noodle A device in the form of a flexible pole made of the same EVA, which has good buoyancy. Like a belt, it is designed to keep a person afloat, thereby developing balance and loading all muscle groups. The advantages of noodle are the possibility of application at shallow depths.

Highly effective water exercises

1. Move your legs. Starting position: arms extended to the sides, legs straight. The exercise consists in alternately raising the legs up as high as possible. For the first time, each leg has 15 strokes, subsequently the load should be increased with each lesson. When performing swings, you need to keep your back straight and your knees not bent. Otherwise, the exercise will not bring the expected result.
2. Skier steps. Starting position: feet shoulder-width apart, arms extended down. It is necessary to walk along the bottom, imitating the movements of a skier. The front leg is slightly bent while walking, the back leg remains straight. In movement, you need to help yourself with your hands. In the first lesson, it is enough to take 15 steps on each leg, in the next you can increase the number of steps.
3. Underwater running. The depth required to perform the exercise is shoulder-length or waist-deep. The back should be straight, the stomach - retracted. The exercise is to run in place. The knees should be raised as high as possible, actually touching their chest. At the same time, the sock must be pulled up, and with arms bent at the elbows, you can help yourself raise your legs. Starting with 15 lifts of each leg, in future classes, their number must be increased.

The above set of exercises is basic, available for any mother to perform after childbirth. The trainer can and should choose an individual set of exercises for each woman in accordance with her needs and physical capabilities.

Going to the pool with your child

It is becoming more and more fashionable to attend water aerobics sessions with babies. Pediatricians are sure that the aquatic environment is more natural for a small child, and water activities:

• normalize the hormonal background of the baby;
• have a beneficial effect on the nervous system;
• contribute to psychomotor development;
• form motor skills;
• increase the volume of the lungs;
• enrich the blood with oxygen;
• in lethargic and weakened children stimulate the development of reflexes;
• in tense children relieve excitement;
• train the heart
• strengthen immunity;
• develop flexibility, endurance, agility and strength;
• provide good posture;
• accelerate the development of the child;
• charged with positive emotions.

It has long been noticed that when children regularly attend such procedures, they are ahead of their peers in physical development, start walking earlier, become more active and get sick much less often.

However, going to water aerobics together with the baby is possible only with the approval of the pediatrician. Even the choice of the pool matters. It is necessary to familiarize yourself with the sanitary norms and rules governing the arrangement of pools. It is preferable to choose a sports complex, where mineral water is used instead of chlorinated water. If you have to swim in chlorinated water, you should definitely make sure that the mass fraction of chlorine or other disinfectants does not exceed the norm, otherwise there is a chance of harming the baby's health.

Before signing up for water aerobics, the mother needs to get certificates from the therapist confirming that she and her child are healthy. For water aerobics, the usual set of things used in the pool is suitable.

After how many months can I take my baby with me?

In the absence of serious contraindications from a pediatrician, it is possible to go to water aerobics with a child six months after childbirth. Especially for the joint classes of nursing mothers with children, groups are created, the exercises in which are selected taking into account the capabilities of the infant's body.

How to feed your child in class

Although special hygiene measures are observed in sports complexes, the pools of which are designed for joint activities of women and infants, it will not be superfluous for a mother to follow a few simple rules during feeding:

1. Wash your breasts in the shower before feeding.
2. You can not feed the child directly in the water.
3. It is undesirable to feed the baby tightly.
4. Please bring a bottle of baby water with you to class.

Water aerobics is the best choice for mothers who want to return their previous figure and restore muscle tone as soon as possible. A healthy woman can start swimming and exercising in the pool for 3 months after giving birth. At the sixth month, you can already accustom the child to water procedures. Water aerobics will have a beneficial effect on the speed of its development, strengthen the immune system and give a lot of positive impressions. However, it is important to remember that pools designed for classes with children must strictly comply with sanitary standards. Unauthorized attendance at such classes without the approval of a pediatrician is also not allowed.

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Pool after childbirth

To return the body to its previous shape will help the pool after childbirth. You will need permission from a gynecologist, normal health, things and a desire to lose extra pounds and tighten muscles. Depending on how the baby appeared, the terms differ.

Benefits, harms and timing

How soon can you get up after giving birth? When there was no blood loss, take a vertical position after two hours. Do it slowly. If you feel dizzy, lie down or sleep. They do not stand up to their full height, but on bent legs. After caesarean, the time will be determined by the obstetrician.

How long can you wash after childbirth? In a natural process, this is done the next day without the use of soap. After a caesarean, pay attention to well-being. If you can bend over and move, water procedures are allowed. Take a bath no earlier than two months later.

When can I shower after giving birth? Already on the first day they visit the shower room. The water must be warm. Non-slip slippers on feet. The first three days do not use soap and shower gel. This will lead to overdrying of the skin and the appearance of thrush.

The benefits of water have been proven for everyone: pleasure, muscle development. You can do it with the baby while breastfeeding and on your own. It is easier to perform exercises than in the air. The state of weightlessness reduces the load on the joints and back. Movements are performed softly and plastically.

Water pressure has a beneficial effect on blood circulation, increases the effectiveness of classes. Excess weight is gone. Exercises act as a prevention of scoliosis, osteochondrosis, with complications of the musculoskeletal system. Swimming after childbirth is low-traumatic, improves immunity, and prevents depression.

When can I go to the pool after giving birth? The timing differs from the type of process of the appearance of the baby. Begin when the uterus contracts completely and closes. Lochia must stop. Their presence indicates the risk of getting an infectious disease.

With natural childbirth. The absence of women's problems makes it possible to visit the pool after 3-4 months. After bathing, put on dry clothes, dry your hair.

With caesarean section. The beginning of classes falls on a period not earlier than six months. The stitches heal, the wounds heal, the pain goes away. Simple exercises are allowed.

With GW. Swimming in the pool after childbirth, when the mother is breastfeeding, is also allowed after 3-4 months. The difference in water temperatures will have a positive effect on blood circulation, help to avoid stagnation of milk. It is important that it is warm, sanitary and hygienic standards are maintained. With inflammation, medications are prescribed that adversely affect the baby.

When can I swim in the sea after giving birth? A reservoir is an organism with bacteria and viruses. Withstand six months, when there are no health problems. Otherwise, rest is possible in a year. After childbirth, they go to the sea when ruptures and inflammatory processes are ruled out.

Pool exercises

If the woman is prepared, you can start visiting the pool after giving birth. You will need a certificate from a gynecologist for your mother. If they plan to conduct classes with a newborn, they visit a pediatrician, they are tested for enterobiasis and eggworm.