Wednesday, 9 July 2014

Learn more about exercise during pregnancy

Many people find that physical exercise during pregnancy is wrong and may harm the developing baby and pregnant in itself, but is this really true?

First, the woman has to be aware of some changes that occur in your body caused by pregnancy. Below follows some changes occurring in the locomotor system of the pregnant woman:

Development of Low Back Pain : Due to change the center of gravity caused by abdominal bulge;
Complaining of muscle pain : the complaints of muscle pain are directly related to the change of center of gravity, causing a greater need for the use of stabilizing muscles (abdominals), and if these muscles are not properly strengthened muscle pain is constant.   

Increase of ligament elasticity : women during pregnancy have an increased elasticity of the ligament due to increased circulating hormones in the body
Benefits of Exercise in Pregnancy

            Sedentary women showed a considerable decline in physical fitness in addition, pregnant women who do not have the habit of practicing regular physical activity have an increased susceptibility to disease during and after pregnancy.

According to the literature, resistance exercises of mild to moderate intensity promote an improvement in muscle strength and flexibility without increasing the risk of injury,

 complications during pregnancy or on the weight of the fetus at birth. Hence the woman goes to better withstand the weight gain and attenuates postural changes. Exercises for the pelvic floor muscles during pregnancy are great for prevention of urinary incontinence associated with pregnancy.

Aerobic exercise are also welcome, aiding in weight control and maintenance of physical fitness (which is affected by pregnancy), and reduce the risk of gestational diabetes.

Studies show that regular physical exercise not only has benefits in the physical part, but the mental part, in which physical exercise have a protection against postpartum depression.
Risk to the Fetus
            High-intensity exercise can cause potential risk to the fetus, creating a state of hypoxia (low oxygen) to the fetus. Participation in moderate intensity exercise throughout pregnancy may increase baby's weight at birth, while more intense and very frequently exercises, performed for extended periods of pregnancy, can result in underweight children.

Because of these factors is critical that pregnant women consult their physician for the release of physical exercise, and also contain tracking a physical education professional, to not end up overloading yourself and the fetus.
Exercise prescription
            According to Sports Medicine Australia , which has an excellent core of studies on exercise and pregnancy, made ​​the following recommendations:

In pregnant already active, keep at moderate intensity aerobic exercise during pregnancy;
Avoid training with heart rate above 140 bpm;

Exercising is three to four times per week for 20 to 30 minutes. In athletes can work out at a higher intensity safely;
Resistance exercises should also be moderate;
Avoiding maximal isometric contractions;
Avoid exercises in the supine position;

Avoid exercise in hot environments, and heated pools;
Immediately stop the practice of sports if symptoms such as abdominal pain, cramping, vaginal bleeding, dizziness, nausea or vomiting, visual disturbances and palpitations occur;

No specific type of exercise that can be recommended during pregnancy exists. The pregnant already exercising should keep practicing the same physical activity performed before pregnancy, since the above care are respected.

No comments:

Post a Comment