Saturday, May 4, 2019



One of the biggest stereotypes in our society is that pregnant women should avoid any strenuous activity, but staying fit during the nine months is one of the most important factors that keep the mother and baby healthy. If we are pregnant and the doctor does not contraindicate us, we can not only do it but it is convenient that we exercise. A pregnancy not in a disabling disease and physical activity is as important as proper diet and not having stress, and is a good way to prepare for the time of delivery.

We are increasingly aware of the importance of taking care of our health, consuming adequate food, having good habits of life, resting the hours that are necessary and performing sports on a regular basis. Therefore, it is normal that we have integrated a sports routine to our day to day and stay true to it if we want to obtain and maintain results.

However, there are eventualities in life that make us modify our habits of life, no matter how healthy they may be. Pregnancy may be one of the best news you receive in your life and the arrival of your baby one of the happiest moments. But from the moment you know you are expecting a child it is important that you go to a health professional, since you will have to change some of the habits that you had until now, such as drinking alcohol, eating certain foods or performing according to what kind of sports.

Having healthy habits and exercising the body will be beneficial for both the mother and the baby. There are many mothers who continue to exercise while still pregnant and many disciplines that you can carry out. However, it is essential that you always perform them with the help of a sports professional and with the consent of your doctor. Remember that not all pregnancies are the same so there will be movements that you may not be able to do or sports that you should avoid if you do not want to put your and your baby's health at risk.

What sports I can do and which ones I can not be pregnant?

Since you go into the pregnancy it is important that you go to the gynecologist regularly, since the doctor, better than anyone, can control how your pregnancy progresses and if you can perform the sport you have in mind. In the event that you are having a normal pregnancy, probably the health professional will allow you to make the fit table you want and you can incorporate the fitness to your life, as the safest thing you have done so far.

Many pregnant women want to continue with their fitness routine to not gain many extra kilos during pregnancy, something that often happens to many mothers. In addition, they may be strong followers of a fit life and having to leave it at once would require a lot of effort. However, it is essential that, once they have the validation of the gynecologist who controls their pregnancy to play sports, they are put in the hands of a professional in this discipline to find which one best suits their tastes and needs, in addition to respects your pregnancy and helps you perform the exercises properly.

It is possible to exercise your body during pregnancy but always with medical control and help from professionals. Thus, some of the fit workouts for most popular gestational women are usually those that perform yoga or swimming exercises, although they can also carry out other fitness techniques that are very fashionable at present, such as adapted CrossFit, lifting weights or dancing. Simply, it will be necessary to modify the exercises of all these sports disciplines, as long as the baby cannot be damaged or the mother can get hurt.

Therefore, it is essential that training during pregnancy is always under the supervision of a fitness professional. Although, once you have learned the table of exercises, perhaps your coach lets you perform the exercises on your own (provided you have acquired the appropriate technique) it is essential to control the movements as long as you are always doing them correctly and avoiding injuries for neither of you at this important moment in your life.

Playing sports during pregnancy is much better than not doing it. A sedentary pregnancy can lead to health problems over time, so keeping your life fit and active will be the best option to feel fit, lightweight and avoid losing those extra pounds that tend to shape pregnancies.

The main recommendation is moderation because intense exercise has been linked to the increased risk of abortion. In this state, the basic guidelines for exercise are based on low-impact aerobic work, low-intensity strength (or counter-resistance) exercises, and smooth, fluid activities such as yoga or pilates.

  • The first thing is to consult the doctor about all aspects to consider in the exercise based on our particular case.
  • The control of the heart rate 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 smooth aerobic work that does not overload the cardiovascular system, since the future baby also participates and needs the cardiovascular system of the mother.
  • If a series of exercises are performed, such as strength sessions, increase the rest time between series and series, thus avoiding the accumulation of fatigue and ensuring that the start of a series is fully recovered.
  • Do not abuse or limit much the strength exercises if the blood pressure data are high.
  • Due to the extra weight in the lower back area, we must be very careful when selecting the exercises that affect this area. The idea is to try several and stay with those with whom we feel more comfortable.
  • The presence of water should be constant throughout the session, small sips of water every 10 minutes will prevent any degree of dehydration or water need.
  • Be aware of the breath, inhale through the nose gently and exhale through the mouth, not holding the air in resistance exercises, as this will increase blood pressure.
  • Do the exercises smoothly and fluidly, you must avoid sudden or very intense movements.
  • Respect the breaks after meals because blood is necessary for the digestion process.
  • The amount of training is not as important, but the quality with which it is carried out.
  • And of course, let's not forget after childbirth to 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 sleep enough, the sport seemed a luxury. I hope to meet these standards in my next pregnancy.


 Do cardiovascular exercises and do not stray from strength training, experts say.

* Training planning: if you already train and only do cardio, you can consider incorporating strength training into your regime. It will help you to develop muscle that, in turn, will help you transport the baby and deal with all the stress in the back during pregnancy.

* Start slowly: before doing any exercise, make sure the form is correct. Seek professional help Relying on training videos is not recommended.

* Be patient: You have to keep working on yourself every day. You will definitely see results if you train properly, rest enough and eat nutritious foods.

* Do not limit yourself to just one type of training: strength training is not all you need. In order to move better, you need to mobilize properly before any training. To maintain or even increase your flexibility, you need to do the stretches required. Stretching and mobilizing will not only help you release all the stiffness in your muscles, but it will also help you to perform strength exercises better.

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