✓ The seven golden rules of sporting activity

Play sports regularly and moderately: possibly twice, but not more than four times a week. Tip: Working out is more fun if you do it with your partner or in a group.
Pay attention to your heart rate, it should never increase too much: the ideal is that the heart rate during pregnancy does not exceed 140-150 beats per minute. Furthermore, this accelerated heartbeat should not last more than 20 minutes during sports activities. Check your heart rate with a heart rate monitor (which you will find in sports stores).
Never reach the maximum effort limit, overheating of the body (hyperthermia) can be harmful to the baby. A good measure of control is the so-called 'Talk-Test': if even under stress you are able to chat, then the intensity of the training is the right one. Never forget: drink a lot and wear breathable clothing.
Give your body 24 hours of rest after each workout in order to allow him to completely regenerate.
Listen to your body: no one knows him as well as you do. Pay attention to how it changes and how much physical activity you do. Even if you are absolutely fit, there may be days when you don't feel like exercising. Listen carefully to what your body suggests.
Pay attention to the joints: better not to tire them during pregnancy. In fact, during this period there is an increased secretion of relaxin, a hormone that increases the elasticity of tendons and ligaments and therefore also the danger of injury.
Ask the experts for advice, especially if you go to the gym: wrong movements easily lead to overloading the spine and joints. Therefore it is always better to ask once more than one less!