Playing sports during pregnancy can improve the health of mother and baby.
Playing sports during pregnancy is not impossible. Once a woman is pregnant, people tend to regard it as a delicate flower. But if you are pregnant, this does not mean that you should consider yourself very fragile physically. Look forward to the attention that others take you, but remember to take care of all your form.
Playing sports when you are pregnant can help you avoid pain and suffering during pregnancy, make your pregnancy more enjoyable, and prevent you from depression. Contrary to a belief that persists, play sports when you are pregnant does not increase your risk of miscarriage.
Playing sports when you are pregnant is very important to have a healthy pregnancy
Exercising during pregnancy can help women stay positive and to address issues of stress often encountered during pregnancy. Women may even prompt delivery after regular exercise during pregnancy.
Studies of women who played sports when they were pregnant were conducted recently. In August 2009, a U.S. study found that pregnant women should start a fitness program during pregnancy, even if they were not used in sports before.
In October 2009, another U.S. study found that exercising for pregnancy may decrease the risk that her baby be overweight at birth. This means that if a pregnant woman decides to play sports during pregnancy, it also directly benefit her baby.
Playing sports when you are pregnant improves fitness postpartum
Exercising during pregnancy not only helps the weight of your baby to remain correct. Playing sports during pregnancy also fight against the partitioning of fat (where fat is deposited on the body), which can be useful when a woman tries to shed pounds after pregnancy. And manage your weight during pregnancy to help prevent the threat of gestational diabetes (gestational diabetes).
Playing sports when you are pregnant requires some adjustments
All the positive aspects are shown, but the pregnancy poses some challenges, however. Your stomach will not mount on an elliptical or a treadmill the same way as before. And natural declines in the first trimester of pregnancy will make your exercise routine usually impossible to follow.
If you were not accustomed to exercise, but have decided to play sports while you are pregnant to improve your health during pregnancy, you should start very slowly and be careful to not exceed your physical limitations .
There are some physical exercises where the body of a pregnant woman just is not. 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 completely build your abs after the first trimester.
A pregnant woman can exercise at low to moderate intensity, up to 60 minutes a day. However, it should not expand its boundaries if it does not feel well. Even if a pregnant woman does the sport three days a week, it will derive benefits already. Playing sports when you are pregnant is beneficial, even if you do not do every day.
The best physical training programs designed for pregnant women include aerobics, weight 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 to play sports 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 her pregnancy, she should also avoid the exercises that are lying on your back, because it decreases blood flow to your uterus up.
Before and after your fitness program, remember to include 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
Suggest the following exercises for pregnant women at any stage of pregnancy and do in mild or moderate:
1) Cardio
Sessions of aerobic fitness in mild to moderate, such as walking, swimming, water jogging, stationary cycling, the elliptical, etc.. are beneficial for heart health, relieving stress and maintaining a healthy weight (of 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 with special training to include postures that help childbirth and that avoid any position-set against during pregnancy.
3) Strength Training
If a woman was used to do weight training before pregnancy can continue with these exercises even when she is pregnant, provided that its exercises are low or moderate intensity. In other words, when you are pregnant, do not try to flex their muscles as if you want to compete but to tone your muscles (especially in the upper body and abdominal area).
Also, avoid lifting weights or weights above your head, and using dumbbells which are the muscles of the lower back strain.
Remember that you should never exercise to the point of being exhausted or no longer having a blast. Because if you do, it would mean that your baby and your body can not get oxygen supply they need.
Playing sports while you are pregnant is beneficial to your health like that of your baby. Talk to your doctor before starting a workout routine physical, and listen to your body when you're exercising (your body will naturally give you 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 do it. 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 contribute to a healthier lifestyle.
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