In the past not so distant, women were urged to reduce or even avoid exercise during pregnancy. Today, we know differently. Not only is it ok to participate in fitness activities during pregnancy, but do this can have a positive impact on baby and mother.
"You need to be physically active during pregnancy. It has fantastic benefits that are associated with a better pregnancy result and even shorter. It is a victory for the baby and for Mom," says the specialist. In high-risk pregnancy Laura Riley, MD, American college spokeswoman of obstetricians and gynecologists (ACOG) and author of pregnancy: you and your baby.
However, it seems that myths around fitness and pregnancy simply do not leave. In fact, experts say that the truisms about what is safe and what is not abundant, leaving many confusing and misconsidered women.
"Riley says.
Describe One Myth About Fat Loss And Explain How It Is Incorrect Or Misleading - Exercise During Pregnancy: Myth vs. Fact
Ready to test your intelligence? The following questions, vetoed by various major fitness and medical specialists, will read the registry directly on what is really ok when it comes to exercise during pregnancy.
Claro, consult your doctor before starting any exercise program. Some women will not be able to exercise during pregnancy due to specific conditions or complications.
Myth. There is no one "target" heart rate that is right for every pregnant woman. "People are still attached to this heart rate issue, and has never been based on anything concrete," says Riley, observing that ACOG has abandoned the concept of "target heart rate" long ago. What they and most of the experts now rely on how a guide is RPE, or perceived effort rate.
"This is a scale that determines how difficult you are working based on how you feel when you are working" says Healing Hruska, certified fitness coach and national gym director of cart Adjust to deliver pregnancy exercise program.
Myth. It's not just OK, experts say abdominal exercises can provide many benefits.
"your abdominals and all your nucleus, including your pelvic floor, should be strengthened during pregnancy, and this will help not only during pregnancy but also help in childbirth and delivery - and recovery" , says Sue Fleming, a certified fitness instructor. Fleming is also founder of Fitness.com and Creator of Mom of Video Buff.
In addition, Fleming says, will help with posture problems that will also benefit from you after the baby is born.
Why should you avoid any exercises you have to do on your back after the first quarter, Fleming suggests pelvic slopes of soft foot, breath of the belly sitting or squeezing the abs, holding, then launching, so good ways Keep the AB muscles in higher state.
If you start feeling "odd", she says, listen to your body and do not do it. It also reminds us that this is not time to break performance records. "You also realize that as your pregnancy progresses, you can do a little less with every quarter. So do not compete with your pre-pregnancy running achievements, or even with what you could do in a previous quarter," says Hruska. Talk to your doctor about your exercise plan and any precautions that may belong to your individual situation.
"What you want to avoid are any activities involving muscle movements or deep sets - heavy lunges, squats, these types of activities," says Fleming.
Farrell warns us to be careful during the flexibility part of any training. "You will find that you have an increase in the range of movement, but this is not necessarily a good thing because it can lead to injuries," says Hruska. To avoid problems, she says, stay within her pregnancy range of movement. "Just because you now find it easy to reach well beyond the fingers, does not mean you should!" says Hruska.
Myth. "The reality is that your baby will get what you need. So if anything, you will have a dip on your own nutrient stores, but your baby's stores will look good," says Riley. The way to avoid any problem for you, she says, is to keep the blood sugar levels balanced eating smaller and more frequent meals. "Babies of moms who exercise during pregnancy are born Maíperes, but the size of the organ and the circumference of the head are normal. So do not be afraid to exercise during pregnancy," says Riley.
Myth. "If you have never except before, pregnancy is not time to become the exercise bunny. But that does not mean you have to spend nine months sitting on the couch," says Riley. Something as simple as making a daily walk or going for a dive can do wonders for your pregnancy, and make you feel better too. Fleming says that it can also help you fight pregnancy fatigue and help you sleep better at night. And she says, you can start slowly.
"ten minutes a day is a great start. Then increase to 10 minutes twice a day, so gradually rise up to 15 minutes. Even just walking ahead. Block will have important benefits," says Fleming.
Myth. While signs of pain, stain, lightheadness, nausea or dizziness are all reasons to stop exercising immediately, does not necessarily mean that you will have to give up forever. "What it means is to talk to you a doctor. Say exactly what you felt and what you were doing when you felt, how long last, and gravity, and then ask your advice on whether or not you should continue an exercise program" , says Riley.
ACOG Lists these warning signs to stop exercising and get in touch with a doctor: vaginal bleeding, vagina fluid leak, fetal movement decrease, uterine contractions, muscle weakness, muscle swelling, muscle swelling , muscle swelling or pain, headache, chest pain, increased lack of air, dizziness or feeling fainting.
