If we are pregnant and the doctor does not contraindicate us, we can not only It is convenient that we exercise. A pregnancy not a disabling disease and physical activity is as important as proper diet and no stress, and is a good way to prepare for the time of delivery.
The main recommendation is moderation because intense exercise has been linked to the increased risk of abortion. In this state the basic guidelines for exercising are based on a low impact aerobic work, strength exercises (or against resistance) low intensity and smooth and smooth activities like yoga or pilates.
The points to consider suggested by our companions of the Vitónica fitness blog are:
- The first thing is seek medical advice on all aspects to consider in the exercise based on our particular case.
- He heart rate control It is important to know at all times the intensity with which we work. It is recommended not to exceed 130 beats per minute, that is, a very gentle aerobic work that does not overload the cardiovascular system, since the future baby also participates and needs the mother's cardiovascular system.
- If series of exercises are carried out, such as in strength sessions, increase the rest time between series and seriesThis prevents fatigue from accumulating and we make sure that starting a series is fully recovered.
- Not abuse or limit strength exercises a lot if blood pressure data is high.
- Due to the extra weight in the lower back, you have to be very careful when selecting the exercises that affect this area. Ideally, try several and stay with those with whom we feel most comfortable.
- The presence of Water It must be constant throughout the session, small sips of water every 10 minutes will avoid any degree of dehydration or water need.
- Be concious of the breathing, inspire gently through the nose and exhale through the mouth, not retaining air in resistance exercises, as this will increase blood pressure.
- Perform the exercises of smooth and fluid form, you have to avoid sudden or very intense movements.
- Respect breaks after meals because blood is necessary for the digestion process.
- The amount of training is not so important, but the quality with which it is performed.
And of course let's not forget after delivery continue practicing the right exercise to our new situation both to recover from childbirth and to get back in shape.
Although the truth, I would have been satisfied with being able to get enough sleep, the sport seemed like a luxury. I hope to meet these standards in my next pregnancy.
