Estibaliz castanon, a 35-year-old Biscay nurse, practices crossfit four days a week. This is a routine that would be common in this challenging sport. This is a shining example of how sports women should not take a vacation during pregnancy. Physical exercise has been proven to be beneficial for both health and fitness. Experts point out that she helps to prevent hypertension and gestational diabetics, weight control, and improves the delivery conditions. Yes, but always under the supervision of doctors and adapting the exercise for each woman and stage.
With the approval of her gynecologist, this young woman from Getxo decided to keep practicing crossfit, which she had been doing for six years. She also adjusted her training program. It is best to continue the sport you love during pregnancy. It is important to listen to your body, and use common sense. She lifts 50% less weight, monitors her heart rate and avoids the ground. She also does abdominal support exercises. She stresses that strength training will help her “arrive better prepared for childbirth and recover before it.”
Crossfit is not a good idea during pregnancy. “Nor is it the right time for sedentary woman to start doing compulsive sports,” advises Alberto Garcia Bataller. However, it is important to keep up “a certain type” of exercise that is appropriate for your pregnancy and any previous activity. These are the recommended sports for this stage. Walking is an excellent exercise and is best for women who are sedentary prior to pregnancy. The author of Mujeres En Fit explains that walking is also a good option.
Swimming is the most popular activity during pregnancy. The physical trainer says that swimming is a great exercise for pregnant women. Two warnings are made by the physical trainer: it is important to not turn to the side in the croll beginning in the second trimester. The butterfly style is also discouraged. Apneas, standing up, and headfirst dives are also not recommended.
Expert says strength training should be part of routines that are adapted to each woman’s unique characteristics and circumstances. To prevent falls and maintain weight, strength exercises should be included in the third trimester. Garcia Bataller also recommends pelvic floor exercises.
Sara Tabares, a graduate of Physical Activity and Sports Sciences, said that yoga and adapted pilates were two other “safe” activities for pregnant woman. Director of Performa Center in Valencia, Sara Tabares warns against certain sports due to the possibility of falling and blows.
The coach suggests that 150 minutes of moderate exercise per week can be done over three days. You can include a mix of strength and aerobic exercises in each session, as well as gentle stretching and yoga. She recommends that you practice daily gestures related to your pelvic floor.
Garcia Bataller says that physical activity should be regular and sustained over time. It shouldn’t be sporadic or unscheduled, and it should not exceed 5 days per week. Garcia Bataller points out that excess weight is related to low birth weight. Never exercise in extreme heat, cold, or height. Experts agree that exercise during pregnancy can prevent hypertension and gestational diabetics, aids the development of the foetus, and prepares the mother for childbirth in better circumstances. It also helps women feel better and prevents depression after childbirth.
Activities Swimming, cycling, stationary cycling, adapted pilates, strength, and pelvic floor exercises. Under medical supervision and the supervision of physical trainers. The intensity and type of activity depend on whether the woman has ever been active in sports or was more sedentary.
Routines 3-4 days per week The routine begins with activation exercises, then moves on to muscle strengthening and aerobic work. It is then possible to improve balance, coordination, pelvic floor exercises and relaxation. Your heart rate should not exceed 150 beats per minute.
