Mamma fitness: understand in 7 steps the workout in pregnancy

Holding the pee, being panting and not paying attention to the stretches are the main care with activities at this stage. Ten days after giving birth to her first child, American model Sarah Stage showed an impressively thin waistline and spawned a discussion on social networks, just as she did throughout her pregnancy in which she displayed the “bogeyman” set on the web. On the one hand, admirers. On the other hand, doctors, experts and women opposed to the attitude criticizing the excessive preoccupation with aesthetics during pregnancy. The Brazilian Bella Falcon, who has been waiting for her first daughter for 24 weeks, is also part of the generation of fitness moms and has now shown how she reduced heavy training to the health of her daughter. “When I found out I was pregnant, I stopped training and started exercising, because from that day on, I had no more goals for my body. The pregnant title “healed” is nothing more than the lifestyle I have been carrying for years, of which I continue to reap the rewards even if I am pregnant, “he wrote fertibella reviews.

And it is precisely this that explains the obstetrician and obstetrician Dr. Intellectualism, author of the book Gestation, myths and truths under the obstetrician’s gaze . “You have to understand that the woman did not heal during pregnancy, she did activity during pregnancy to maintain the muscle tone she already had,” she explains. So if you did not have belly belly, defined muscles and athlete life before getting pregnant, definitely gestation is not the time to think about it. But nevertheless it should not abolish the idea of bringing this practice to your life, use the healed belly as an incentive to leave the sedentary lifestyle aside and have a healthier life in this period. And how to improve pregnancy habits? We begin by explaining that the question is not only his and actress Deborah Sacco, who just found out who is expecting her first child, she said in an interview to the program meeting  that is afraid to continue with Pilates classes as the belly grows. “I’m a little afraid of exercising.” Calm down, Deborah! Physical activity during pregnancy is extremely important, and with the right care and medical guidance (always!), It only brings benefits. Understand:

Step 1: Keeping an Eye on Benefits

Pregnant women’s training is far from an adaptation of normal activities at reduced load, just as it is not the same for all expectant mothers. They have to be adapted individually, in addition to being controlled, without impact and aimed at increasing the tonus of affected muscles in pregnancy and childbirth, such as the pelvic floor, back and abdomen. Along with muscle strengthening, exercising physically prepares women for childbirth, especially the normal, increasing elasticity and helping to better withstand the various hours that the process can take. This same arrangement is most welcome to better balance the changes in the routine after the baby’s birth and return to form. Keeping the active body still helps ease the discomforts that pregnancy naturally brings, such as back pain and bloating, is critical to better handle the wave of hormones and controls the onset of gestational diseases such as gestational diabetes and hypertension. It also improves the self-esteem and quality of sleep, increases the sense of well-being and effectively acts in the control of the weight gain.

Step 2: Already taking care of the baby

Several studies prove that the benefits of the regular activity of the mother reaches the fetus. The main of these is the increase of oxygenation and the improvement of the blood flow that help in the better formation of the organs. There are even lower chances of generating an obese and diabetic child.

Step 3: Contraindications It

is invariably the doctor who authorizes or not what, with what intensity and even when the pregnant woman can work out. But women who suffer from bleeding, threatened abortion, preterm labor and low placenta are among the candidates to have their activities suspended until further notice. In some cases, doctors even suggest that mothers with some pregnancy problems remain active, but for them, it is not as simple as it sounds. This was the case of the ex-dancer of Domingo do Faustus , Carol Riviera, mother of Lorenzo, of eight months. “I had hypertensives gravid-arum (sickness that causes very strong nausea) for almost five months. I got to lose 9 kg, could not even drink water because it did not stop in the stomach, I went to the emergency room four times in this period, it was horrible! I decided to take care only of the things of the house, the baby’s trousseau and rest. I felt a laziness that I never felt in my life, “he said.

Step 4: attention to the limits

Unlike Carol, 38-year-old flight attendant Paramountcy kept her workouts at full pace throughout her pregnancy by alternating walking, bodybuilding and water aerobics up to eight days before the birth of her 3-year-old daughter, Giselle. She is part of the “fitness moms” team and, as she has always found this story of double eating an oversight with her health, she tried to stay in line to facilitate pregnancy. But even though he is conscientious and with a medical recommendation, he thinks he may have exaggerated a bit in training. “In the first gestation, I kept myself in the mood for nine months, and on the second day I felt a lot of discomfort, burning, but still I did not stop practicing my exercises, I kept myself active so I would not give in. I did 5 km of walking every day , and today I see that it really was a lot for a bogeyman, “he says. Therefore, balance is the main recommendation when moving during the baby’s wait because more or less exercise brings harm. It fits very well here, since ignoring the body’s signals in relation to the limits can bring serious risks.

First, beware of the joints. It makes the ligaments looser and the chance of twisting feet, ankles and wrists increases greatly. In addition to the discomfort of the pain and the delay in recovery, the fall can hurt the belly. Second, attention to breathing. Breathing is bad for your baby’s health, so if you start to have difficulty breathing during exercise, either from tiredness or difficulty performing the movement, stop and think: if you are short of breath, the fetus automatically it is also and this reduction of oxygen circulation can do harm to it. The same reasoning applies to heart rate, which should not exceed 170 beats per minute. If possible, train with instruments that do this measurement.

Step 5: tiredness or laziness?

Fatigue and fatigue are limits of the most important. And no, it’s not freshness. Roberta Gabriel, a physical educator specializing in pregnant women and responsible for the training of presenter Fernando Lentil, says that to overcome this difficulty is the main complaint of her students. “Getting active and knowing how to differentiate laziness from extreme tiredness is the negative feedback they bring most.” And, he adds: “If you are exhausted, panting, it may be better to nap than to work out. Perceive your body and respect the signs of nature.” Mother of a six-year-old boy and a four-month-old girl, she felt it on her skin. “Several times I had to reduce my exercise routine so as not to compromise the well-being of my baby. To rest, I had to give up training,” recalls the founder of the Pregnant Academy.

Step 6: Care

According to experts, pregnant women can exercise daily for at least 30 minutes from the beginning of pregnancy to the day of delivery. The intensity and type of movements should be appropriate for each mother, but some care is good for all. Conventional gymnastics sit-ups, for example, are abolished because they increase pressure in the area and can trigger premature labor. Instead, adapted efforts come in. “After the fourth month, you have to avoid doing belly up exercise because it can reduce the flow of oxygen to the baby,” explains Alexander. In addition to the exercise itself, be aware of the surroundings too: swimming pools dirty and frequented by many people can increase risks of infection. Ideal feeding and frequent hydration are also extremely important. “You have to drink plenty of fluids and respect the need to go to the bathroom. Even if it seems boring, the pregnant woman should not have urine during the exercises,” explains Roberta Gabriel. Remember that it is always better to train in periods of milder temperatures, to seek the empty hours in the academies, to guarantee a shoe that does not present danger of slipping and to have attention to the tops so that the ostentation of the breast is adequate.

Step 7: attention to the modality

It was the time in which the pregnant women filled the classes of hydrodynamics. Although swimming, pilates and walking are the most popular and recommended, expectant mothers are released for almost all modalities, provided it is recommended by the obstetrician. Bodybuilding, stretching, yoga, functional gymnastics and aerobic exercises are all welcome. “The main recommendation for all pregnant women is to avoid impact activities,” said Dr. Intellectualism. “For those who are sedentary, it is best to prioritize those that work more with the muscles and ligaments than with aerobics.” Therefore, the ideal training in pregnancy is one that is based on the physical history and fitness of each woman and, at the same time, respect the gradual development of gestation each month. “When a very running student arrives here, I set a limit for her that usually will let her run until the sixth month, but in a much smaller volume. The woman is not forbidden, but no one will start running in the gestation,” he explains. Alexander. In the list of prohibited modalities are collective sports like volleyball and football, fights in general, surfing, stand up paddle, cycling, climbing or any other that has risk of fall.