Physical Training During Pregnancy

Topic: Tips For Doing Physical Training During Pregnancy

During pregnancy, many women do not know if they should continue their gym routine. This doubt makes them fear that it may interfere with that natural process. On the other hand, many who have never exercised do not know whether to dare to do it.

There are many studies that support physical activity in pregnant women, proposing activities such as walking, swimming, yoga, some types of Pilates, and even bodybuilding work. The reason they recommend such a physical activity is because the body of the expectant mother undergoes numerous changes during the course of pregnancy (physical and hormonal), which require considerable physical effort.

Fitness and childbirth

Being physically well-conditioned is of great help in the pre- and postpartum stages, due to the activation and strengthening of the pelvic floor muscles. The great help generated by that muscle activation, also helps the lymphatic system to retain less fluid. And the early recovery of the pelvic floor muscles in natural deliveries is more evident in people who have trained before delivery.

Training strategy

First trimester

This should be done with a focus on slow, controlled movements. It is ideal to choose techniques that make the body work very effectively such as yoga, mobility, restorative Pilates, as well as dynamic exercises on machines or with rubber bands (mini bands).

These could be pulley exercises holding static loads for a few seconds and returning to dynamic movements. Free weight (underweight) exercises can also be included by doing sets of 12 to 15 repetitions with short 30-second breaks.

Whatever the technique or type of exercise, it is very important to be properly controlled by a specialist. Even better, by watching a heart monitor, he should be aware that the heart rates are not going to be too high. At this stage, avoid back exercises.

Second trimester

The focus of this cycle is based on working the posture muscles, especially strengthening the gluteus and the dorsal, abdominal, and lumbar areas. This should be done to prevent the frequent problem of sciatica suffered by many pregnant women, due to the increase in the size of the belly that causes overstress in the posterior muscles.

Topic Discussed: Tips For Doing Physical Training During Pregnancy

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