Many women to become pregnant are concerns regarding their state of pregnancy and sports, the most common questions that are often made sport I can do while pregnant? Should I? What kind of exercises should I do?.
Past pregnancy was considered as a disease. In cases where family finances permitting, the woman was confined to an almost absolute rest. Now, with existing control techniques, the possibility of exercising during pregnancy, not only is not contraindicated, but is recommended.
There are women who have never done sports and being in this state really knows what to do and we are also women who do do sports regularly and want to be pregnant despite continuing to do so.
First of all, it is essential that pregnant women consult with your doctor whether the type of exercise you want to do is recommend as his physical condition and the conditions of pregnancy. Not in all cases it is possible to practice sports.
If you exercise longer before becoming pregnant, consultation with the coach or the doctor’s fitness center is designed to determine whether to change any habit or exercise.
It is important that the monitor of the class or the caretaker of the facilities (pool, weight room, etc), know that you’re pregnant, not only to advise to perform the exercise, but if something goes wrong succor.
Recommended physical activity during pregnancy
pregnancy and exercise
It is always advisable to start walking. 3 to 4 days a week for 30 minutes helps to have well toned legs. Even in the first 3 months you can take classes such as aerobics or activities for smooth steps. Later you should avoid any activity that involves jumping. The bike is also a good option.
Because hormones widen your ligaments and vary the behavior of your body, do not be brave. Your body will gradually be the one who was and will have to adapt to it.
If not exercised before being pregnant, now is the time to start practicing simple drills and regular. First, determine at what level you are and what exercises you think would like to accomplish. It is best to start with a few short sessions to gradually increase its frequency and duration.
Can I do weights?
Yes you can. But here it carefully you should go and have a good professional to guide you. Weight lifting is obviously lower than you would normally, execution speed must be slow and never hold your breath. Will monitor not push your abdomen, or indirectly exercises that load the area of the body.
Important considerations
- Well hydrated. Drink every 15-20 minutes will help prevent dehydration and to maintain constant body temperature.
- Despite being pregnant are highly recommended abdominal exercises. But here it is essential that a professional at your side.
- Consider more exercise as a routine in your life. Think it is very important to prepare for heavy recent months and for the marathon of labor. The fitter you are during the first two quarters, more manageable will be the last, delivery and recovery.
- Be especially careful with the messages your body sends you. This is changing, and an exercise routine that was two days ago, today can be dangerous.
- Take plenty of fluids before and during exercise, and make frequent stops.
- Avoid exercise when the temperature is high and has high humidity.
- Stretch and warm at the beginning and end of the session, paying particular attention to the linkage.
- During the last two quarters, it avoids being too long lying on your back, and which can decrease blood flow to your baby.
- When getting up from a lying position, do it in stages. First get on your side, then lean on the elbow and hand the other side to withstand the weight of your body. Merge helping both hands to a sitting position and once so, put both feet on the ground and with hands on knees, get up slowly.
- Measure your heart beating. Count them for ten seconds and multiply by six. They should pass 150 per minute, or what is the same, 25 every 10 seconds.
- If you do cardio, resistance, try not to go beyond 75% of your maximum. For this, a heart rate monitor will be much help.
