As we said in the first entry on pregnancy training, a few decades ago doctors advised against any physical activity, no matter how moderate it was, it was considered as unacceptable and even dangerous, but today they are advised to perform muscle toning exercises, as long as some guidelines are followed.
In this new post we will talk about the benefit of muscle toning, from guidelines for exercising in pregnancy and finally a special section in which we will talk about a highly recommended practice for pregnancy and the gym, the Yoga.
Benefit of muscle toning
Perform a muscle toning during pregnancy It is very beneficial at the time of delivery since the muscles that we have toned and strengthened perform the thrust in a more effective way and with less effort. Therefore, the ideal is to tone the muscles that pass through the woman's pelvis.
These muscles and the fibrous tissue of the pelvis are the responsible for supporting the birth canal which makes the path that will take the child to birth. Ideally, exercise both the pelvic diaphragm and the urogenital as this will speed up the duck process, in addition to the muscles paravertebral and abdominal in order to support the entire weight of the baby uterus while sliding out.
Guidelines for exercising in pregnancy
- Moderate training: Resistance exercise should be started slowly and lightly without the heart rate never exceeding 75% of the maximum pulsations of a woman.
- Avoid sudden movements: Do not perform those activities in which high intensity exercises are performed, abrupt or have contact, such as aerobic body pump, martial arts, spinning ...
- Always have energy: This means that to perform the exercise you must eat properly to have full energy reserves and never make a diet without a prescription.
- Breathing: It is good to practice various breathing and relaxation techniques that will help us to control our birth.
- Drink liquid: Hydration is very important, always try to keep your body hydrated enough and never be thirsty during exercise. Drink before, during and after it.
- Appropriate clothing: You should always wear comfortable clothes that do not oppress in any case, in addition to shoes suitable for sport without oppressing excessively since the feet are likely to swell during pregnancy.
- Rest: It is essential not to perform overtraining that can stress both the woman and the fetus. Rest should be the key to exercise.
- Suitable temperature: Do not train or in spaces with excessive temperatures that cause and also avoid site with currents or cold that cause body cooling
Yoga in pregnancy
If there is an exercise that doctors recommend par excellence this is Yoga for all the benefits it offers to pregnant women. Without a doubt, yoga is an alternative to exercise and walking, since it provides elasticity to the body while maintaining muscle agility, maintaining posture and strengthening the spine.
Also at the time of delivery increases the chances of a natural birth with a very fast recovery, relaxing the mind, providing tranquility. It is a good method to learn to control breathing and circulation, avoiding anxiety. It helps to solve problems such as swelling of the feet and legs, backaches, facilitating digestion and favoring sleep, and all this in one enjoyable way that will improve mood of the pregnant woman
