Learn What Are The Most Suitable For Pregnant Aquatic Activities.
Increasingly, we see pregnant womenexercise during the entire period of gestation. But the extent to which physical activity is healthy for mom and baby?
Before starting any physical practice, it is vital that your doctor permits, ensuring that there are no risks. It is also recommended that whatever the exercise, done in moderation and with a personal trainer.Other than that, the recommendations are similar to those given to people in normal conditions: never exercise in fasting, wearing comfortable clothes and try to eat every 3 hours.
A feeling of greater fatigue is natural in pregnancy, since a woman’s body undergoes various hormonal changes, outside the net and increase blood flow. With a constant routine of exercises, in addition to a weight control and blood pressure, pregnant women will have more available and improving posture, reducing the dreaded bad back with increasing belly.
For mothers who continued the practice of exercises during pregnancy, is much easier to get back into shape after childbirth. They earn, on average, only 10 kg throughout pregnancy and usually manage to eliminate them in the first two months of the birth. Already those mothers who don’t engage in no physical activity, on average it takes a year to return to the previous form.
The benefits of exercise in immersion stand out respectively by:
- weight reduction of motion, pain relief in the column for hours, days and in some cases relief is complete.Pregnant women sleep better at night when they realize the aquatic exercises, Additionally there are intestinal function activation.
- control of the gravid edema (1), increased diuresis (2), prevention or improvement of musculoskeletal discomfort, increased energy expenditure, increase cardiovascular capacity, body relaxation andstress control.
Exercises in the pool for pregnant women:
Swimming: Low-impact exercise, works all the muscles and also strengthens the cardiovascular part.
Water aerobics: As well as swimming, works the cardiovascular part, in addition to working strength and muscular endurance. Is ideal for mothers because the water your body weight is reduced and the impact is also smaller.
Hydrotherapy: Provides experience in positions that are not possible to be held outside of the aquatic environment and relief of tensions caused by postural change dates.
As for the intensity of physical activity, mothers must be between 50 and 70% of maximum heart rate during exercise, both in relation to fetal body temperature increase in maternal physical activity.
Ewenzhou.info recommends that mothers work out around three to four times a week with approximately 20 to 30 minutes. The resistance training (3) should also be moderate, avoiding the isometric contractions (4).
In the list of restrictions, pregnant women should “get away” from high-impact exercises and sun exposure, avoiding greatly increase the heart rate.Not following these recommendations, the mother-to-be can injured joints and muscles, while the baby may have your restricted growth or even a premature birth.
Don’t wait any longer to put everything you’ve learned into practice, find a gym nearest you and come dive in this sense of well-being.
Fernanda Ramos Personal Trainer Holmes Place Algés
1-the edema is defined as the accumulation of abnormal amounts of fluid in the intercellular spaces, or in the cavities of the body. Has normal concentrations of proteins, it is the most important.
2-the amount of urine produced by the kidneys also called diuresis
3-resisted exercise may be defined as muscle contractions performed against resistance adjustable and progressive. The most common resistance are the weights, but you can also use hydraulic, electromagnetic resistance, springs, rubber bands and others.
4-isometric contractions occur when there is no change in muscle length used.An example is when holding an object on your front. There’s no movement, but your muscle is contracted to keep the object on the same level.
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