It is important to make a distinction between wives who exercise before pregnancy, and those who begin to exercise once they are pregnant.
It is seen that women who normally participate in some exercise program continue their training during pregnancy , as various studies have shown that women instinctively reduce the time and intensity of exercise as the exercise progresses.
However, women who begin an exercise program after they become pregnant are warned that they need a doctor’s permission to start exercising and, that exercise should be of low intensity and without impact.
BENEFITS OF EXERCISE DURING PREGNANCY
Studies have shown that women who exercise regularly gain strength and flexibility before pregnancy more quickly than sedentary women. In general, a reasonable amount of exercise is beneficial , although, if the exercise is excessive, it can compromise the health of the fetus.
Here are the benefits she will usually get from exercise during pregnancy :
1. It reduces the severity and frequency of back pain associated with pregnancy because it helps maintain better body posture.
2. It raises morale and helps counteract the feelings of stress, anxiety and / or depression that often occur during pregnancy.
3. Helps control weight gain.
Improves digestion and reduces constipation.
4. It generates greater reserves of energy to carry out the requirements of daily life.
5. It reduces the “postpartum belly”.
Perform outdoor exercise during pregnancy
WHY IS IT RECOMMENDED?
Physical exercise is recommended to all healthy pregnant women because of its favorable effects on the cardiovascular, metabolic and biomechanical systems .
HOW MUCH EXERCISE?
Regular to occasional exercise is preferable. We suggest 3 to 5 exercise sessions per week . Previously trained women can exercise more intensely than a beginner.
Every physical exercise program should be safe and enjoyable
AT WHAT INTENSITY?
The intensity of exercise should be limited: Do not exceed 140 beats per minute . In order to avoid an excessive increase in body temperature, the most intense part of the session should not exceed 15-20 minutes.
HOW DOES EACH EXERCISE WORKOUT?
Each session should be preceded by a period of warm-up and stretching followed by a period of quiet cooling and relaxation . The chosen exercises should be safe and limit the risk of accidents.
The woman should pay special attention to the intensity and duration of her activity, taking care of the environmental conditions (temperature and humidity), hydration status and caloric intake before and after training . Avoid exercises that involve over- exertion and excessive tension , Valsalva maneuver , elevations of body temperature above 38ºC. and violent movements.