Fitness and Pregnancy
As a Personal Trainer it is curious that lately I am finding numerous cases of pregnant among my clients.
Sometimes it is because of fear or simple ignorance that it is they who fail to come to the sports facilities, and it is precisely for this reason that I have thought that it would be worth treating these cases at least in a generalized way to help give a Brushstrokes of information and be able to perform later, in much more personalized work with each one.
The benefits of physical exercise during pregnancy
Exercising during pregnancy has wonderful results for the health of the expectant mother. It improves your mood, helps you sleep better and decreases the pain and discomfort typical of pregnancy. It also “trains” for childbirth, strengthening muscles and improving endurance, and makes you regain shape more quickly after your baby is born.
The ideal physical activity is the one that exercises the heart, keeps the body flexible, controls the weight gain and prepares the muscles without this representing an exaggerated effort, neither for her nor for the baby.
The activities suggested below are usually safe for pregnant moms, although some may not do so during the last months of pregnancy. However, it is always advisable to consult with the gynecologist before starting a physical exercise program.
We can divide them into:
1. Cardiovascular Exercises
Walking: This is one of the best cardiovascular activities for pregnant women, and keeps them in shape without punishing the knees and ankles. Another advantage is that it can be done anywhere, does not require any special equipment other than a good pair of shoes, and is a safe form of exercise during the nine months of waiting.
Swimming: Doctors and physical trainers consider swimming the best exercise for pregnant women and also the safest. Swimming is ideal because it works the muscles of the legs and arms, offers cardiovascular benefits, and allows the future mom to feel light in the water despite her weight gain.
Low-impact aerobic exercise: One of the advantages of enrolling in an aerobic exercise class is that you will be dedicated to exercise at a specific and consistent schedule. In addition, by enrolling in a special class for pregnant women you can enjoy the company of other future moms, and you will be assured that all movements are healthy for both.
Dancing: You can make beneficial exercise for the heart dancing to your favorite music at home. The only thing to avoid in these cases are jumps and pirouettes.
2. Exercises of flexibility and strength
Yoga: Yoga exercises can help strengthen muscles and keep the flexible pregnant, with the advantage that they do not exert little or no impact on the joints. However, if you also want to work the heart, you will have to add two or three days of walks or swimming to your weekly yoga exercise program.
Stretching: Stretching is great for maintaining elasticity, relax muscles and prevent injury. The best way to end cardiovascular activity is to do some stretching exercises.
Weight bearing exercise-toning-Fitness: If before becoming pregnant and were doing exercises with weights no reason to quit, although most women are advised to lift less weight (to compensate, they can increase the repetitions and follow Obtaining good results). If you take the necessary precautions and take care of the technique, making slow and controlled movements, weight training will be an excellent way to tone and strengthen muscles.
3. It is also important to know:
The 13 guidelines basic to safe exercise during pregnancy.
We already know that exercising is very healthy and carries many benefits, but during pregnancy it will have to be done with caution. Whether you are an athlete who wants to continue exercising during pregnancy, or a very sedentary person who wants to be more active because she knows that it is good for the baby, you should consider the following 13 rules to ensure that the activity chosen is Healthy for her and her baby.
1. Consult your gynecologist beforehand
If before getting pregnant and exercising, and carrying a healthy and trouble-free pregnancy, chances are that you can continue to practice the same activities as before, adapting and modifying them to each particular pregnant. This basic rule has some exceptions, so you should talk to your doctor and also to your professional Personal Trainer about the exercise routine you plan to do to make sure they are not dangerous, check fitshop.
If you were to lead a sedentary life and start exercising, you will have to work under the supervision of an experienced Personal Trainer who can guide you to the most suitable beginner exercises.
2. Consume more calories
Consuming 300 to 500 additional calories daily will be necessary during pregnancy, especially if you are exercising. Of course, you need to be sure to feed yourself well to keep the organism strong and well nourished. In another chapter we will talk about the nutrition of the pregnant woman, but we will not stop here.
3. Completely avoid dangerous sports
Avoid contact sports, as well as activities where you may lose your balance, such as riding or cycling. During pregnancy the body produces the hormone relaxin, whose function is to give them greater flexibility and elasticity to the joints and thus prepare them for childbirth. The problem is that this hormone relaxes all the ligaments and joints of the body, making it more susceptible to sprains and injuries if it suffers a fall.
4. Dress appropriate clothes
The comfortable and loose, breathable fabric ensures the bra provides good support while choosing athletic shoes of the right size and that offer a good support. If the feet are slightly swollen and the shoes tighten, it is convenient to store them for the moment and buy new ones. It is very common for your feet to swell and you need to wear larger size mid shoes during pregnancy.
5. Do warm-up exercises before you start
Warm-up exercises are used to prepare muscles and joints for physical activity, and to slowly increase heart rate. If we skip them and move directly to a higher level of activity before the body is ready, it could hurt the muscles and ligaments, as well as feel more pain and stiffness the next day.
6. Drinking enough water
Drink water before, during and after exercise. Failure to do so could lead to dehydration, which can lead to contractions and increase in temperature, often reaching levels that can be dangerous for her and her baby. Some experts believe that even though there is no standard recommendation about the amount of water pregnant women should drink while exercising, a good rule of thumb is to drink one glass (250 milliliters) before starting the activity, one glass every 20 minutes while You do exercise, and another one when you finish. Remember that on hotter and more humid days you will obviously need to drink more.
7. Do not lie down on your back
After the first trimester, you should avoid lying on your back. This position presses one of the body’s main veins, the vena cava, causing blood to flow to the brain and uterus, and you may feel dizzy, short of breath or nausea. Some women are comfortable in this position, but this does not mean that the flow of blood to the uterus has not been affected. If a cushion or pillow is placed under the hip or right gluteus, you can rest in a nearly horizontal position without compressing the vena cava.
8. Keep moving
If you stand without moving for long periods of time, such as when we train with weights or yoga positions, the blood flow to the uterus may decrease and blood may build up in your legs, causing you to become dizzy. Keeping in motion by frequently changing position or walking without moving from the site is a good alternative.
9. Decrease activity intensity
You should not exercise until you are completely exhausted. It is not necessary or convenient to reach this point of intensity. As a rule: if you can not speak easily while you exercise, you will have to slow down. The important thing is to be alert to the signals of the body and apply common sense.
10. Not getting hot
Avoid getting too hot, especially during the first trimester, which is when the baby’s major organs are developing. Although there is no scientific evidence that this is dangerous for human babies, some animal studies seem to indicate that heat can cause birth defects.
During pregnancy, more blood circulates through the body and the metabolism accelerates, making you feel more hot than normal, and much more when exercising. It can overheat faster than normal, even before you have tummy.
The signs that you are getting hot change from one person to another, but watch if you sweat too much, if the heat makes you feel very uncomfortable or if you have dizziness or shortness of breath. On very hot and humid days it is not advisable to exercise, or in any case, to do it inside, in a room with good ventilation and air conditioning.
Although it sounds repetitive it will be very important that it hydrate, so do not stop drinking a lot of water.
11. Rise slowly
As the belly grows, the center of gravity changes, so whenever you change your position you should do so with care. If you get up too fast you may become dizzy or lose your balance and fall over.
12. Cool and stretch at end
When the exercise is over, it is important to slowly lower the pace, walking without moving from the site for a few minutes and then stretching. Heart rate increases during pregnancy and may take up to 15 minutes to return to rest after physical activity.
13. Getting used to exercise
To propose to incorporate the exercise to the daily routine is the best way to begin. It is less difficult for the body to adapt to doing physical exercises regularly, than to intercalate long periods of inertia with periods of activity. After talking with your gynecologist, you can safely perform moderate exercises for 30 minutes or more, or almost all, of the week.
I hope both the advice and the 13 guidelines or rules have been interesting and you can apply them during all this time.