Exercise during pregnancy

In the past pregnancy was considered as a disease. In cases where the family finances permitting, the woman was confined to an almost absolute rest. Now, with the existing control techniques, the possibility of exercising during pregnancy, not only is not contraindicated, but is recommended.

First of all, it is essential that you consult with your doctor if the type of exercise you want to do is recommend as your physical condition and the conditions of your pregnancy.

If you already exercise before getting pregnant, check with your coach or doctor of your gym to see if you change any habit or exercise. It is important that the monitor of the class or the caretaker of the facilities (pool, weight room, etc), know that you're pregnant, not only to advise to do the exercise, but also socorrerte if something goes wrong.

Because hormones widen your ligaments and will vary the behavior of your body, do not do the brave. Your body will gradually be the one who was and will have to adapt to it. Ligaments are bands of fibrous tissue and flexible designed to hold the bones together and give them some flexibility. By swell, the security mechanisms offered are not as reliable, so you have to be careful not to overreach.

If not exercise before becoming pregnant, now is the time to start practicing simple exercises and regular. First, determine at what level you are and think about what exercises you like to accomplish. It is best to start with a few short sessions to gradually increase its frequency and duration.
Benefits of exercise

The benefits of exercising during pregnancy are many:

* Increase self-esteem minimizing depression and anxiety
* Helps maintain a rate of adequate weight gain
* Reduces discomfort associated with pregnancy weight gain and volume, reduced coordination, apathy
* Reduce the possibility of caesarean section
* The recovery is faster delivery
* It speeds up the recovery of pre-pregnancy weight
* Increase your energy levels and wellbeing
* Improves sleep quality
* Help prepare for the marathon of labor

Important Considerations

You should bear in mind the following considerations when exercising when you're pregnant:

- Check with your doctor. At the first visit after learning that you're pregnant, your doctor will have performed a series of checks. Consult believes what type of exercise is more in line according to your current constitution and what is most recommended for the future.
- Dress for the occasion. At first, the clothes you wore will be alright, but as the waist extension is convenient to buy a special sports trousers for pregnant women, and big shirts. If you plan to swim, a bathing suit for pregnant is essential. Use an appropriate subject for the breasts that will grow. Footwear is also important, especially in late pregnancy when your legs and feet swell.
- Consider the exercise as a more routine in your life. Remember, it is very important to prepare for the last heavy months for the marathon of labor. The fitter you are during the first two quarters, more manageable will be the last, delivery and recovery.
- Be especially careful with the messages your body sends you. This is changing, and an exercise that was common two days ago, today can be dangerous.
- Drink lots of fluids before and during exercise, and make frequent stops.
- Avoid exercising when the ambient temperature is high and high humidity.
- Make stretching and warming at the beginning and end of the session, paying particular attention to the linkage.
- During the last two quarters, it avoids a long time to be lying on your back, and which can decrease blood flow to your baby.
- When getting up from a lying position, do it in stages. First get on your side, then lean on the elbow and hand the other side to withstand the weight of your body. Merge of both hands helping to the seated position and once so, put both feet on the ground, hands on knees, get up slowly.
- Measure the beat of your heart. Count them for ten seconds and multiply by six. They should not go from 150 per minute, or what is the same, 25 every 10 seconds.
- Do not lift weights too large.
- Never get tired to get out of breath. You should be able to have a normal conversation at all times. He thinks that if you lose your breath, the baby for a while that does not receive enough oxygen.