Exercise during pregnancy is not impossible. Once a woman is pregnant, people tend to look like a delicate flower. But if you are expecting a child, it does not mean that you should consider yourself very weak physically. Look forward to the attention that the other you are, but do not forget to take care of all of your shape.
Playing sports when you are pregnant can help you avoid pain and suffering during pregnancy make it more pleasant time, and prevent you from depression. Contrary to belief persists, exercise when you are pregnant does not increase your risk of miscarriage.
- Important to have a healthy pregnancy
Playing sports during the months of pregnancy can help women to stay positive and solve the problems of stress often encountered during pregnancy. Women can even have a quick delivery after exercise regularly during this period.
Studies of women who played sports when they were pregnant were recently completed. In August 2009, an American study found that pregnant women should start a fitness program during pregnancy, even if they were not used to exercise before.
In October 2009, another U.S.
- Improve fitness postpartum
Playing sports during pregnancy not only helps the weight of your baby to remain correct. It also fight against the partitioning of fat (where fat is deposited on the body), which can be useful when a woman trying to lose a few pounds after giving birth. And manage your weight during pregnancy to help prevent the threat of GDM.
- Some adjustments are required
All positive aspects are shown, but the pregnancy yet some challenges. Your stomach will not mount on an elliptical or treadmill in the same way as before. And natural declines during the first trimester of pregnancy will make your usual exercise routine impossible to follow.
If you are not used to exercise, but have decided to be active while you are pregnant to improve your health during pregnancy, you should start very slowly and be careful not to exceed your physical limits.
There are some physical exercises where the body of a pregnant woman is simply not done. Thus, during pregnancy, you should avoid doing exercises that use your back. However, if you have heard that you can not strengthen your abdominal muscles after the first three months, it is a myth. You can absolutely strengthen your abs after the first quarter.
A pregnant woman can exercise at low to moderate intensity, up to 60 minutes per day. However, it should not push the limits if it does not feel good. Even if a pregnant woman does sports than 3 days per week, it already benefits will accrue. Playing sports when you are pregnant is beneficial, even if you do not everyday.
The best workout programs designed for pregnant women include aerobics, strength training and training on flexibility. Most exercises can be done at any stage of pregnancy.
Wear comfortable athletic shoes that give good support to the ankle and back. Take regular breaks and drink plenty of water during your exercise. Avoid course of exercising outdoors when you are pregnant then it is very hot or very cold outside.
A woman should also avoid contact sports during her pregnancy. During the second and third trimester of pregnancy, it should also avoid exercises which are lying on your back, because it decreases blood flow going to your uterus.
Before and after your workout program, consider including sessions of relaxation and stretching. Also adopt a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.
- The best exercise to do during pregnancy
RegimesMaigrir.com suggests the following exercises for pregnant at any stage of their pregnancy women to low or moderate intensity
1) Cardio
Sessions shaping aerobics low or moderate intensity, such as walking, swimming, jogging in water, stationary bike, elliptical, etc.. are beneficial for heart health, relieving stress and maintaining a healthy weight (the mother and the unborn baby) during pregnancy.
2) Yoga
Prenatal yoga is another great exercise to stay fit during pregnancy, especially if it is taught by instructors who have received special training to include poses that help childbirth and help prevent any position against-indicated during gestation.
3) Strength
If a woman was accustomed to lifting weights before pregnancy can continue with these exercises even when she is pregnant, as long as the exercises are low to moderate. In other words, when you are pregnant, do not try to muscle as if you want to compete but to tone your muscles (especially in the upper body and the abdominal region).
In addition, avoid lifting weights or weights above your head, and use dumbbells that put the muscles of the lower back strain.
Remember that you should never exercise to the point of being exhausted or no longer have breath. Because if you do, it would mean that your baby and your body can not get the oxygen supply they need.
Play sports while you are pregnant is beneficial for your health and for that of your baby. Talk to your doctor before starting a workout routine and listen to your body when you are exercising (your body will naturally give signals that it is time to reduce the intensity of the exercise you are doing: fatigue, dizziness, heart palpitations, shortness of breath, back pain ...).
If something does not seem to be going well, do not worry. Playing sports during this special time in your life can also improve the chances that you continue to exercise after the birth of your baby, which will help to clean your lifestyle.
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