Do not give up fitness: Emphasis on training during pregnancy - Walla! health

2021-09-12T22:45:08.753Z

Are you pregnant and debating whether to continue training? Pregnant sports are recommended and even necessary, but there are some things you will need to keep in mind while training

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Do not give up fitness: Emphasis on training during pregnancy

Are you pregnant and debating whether to continue training?

Pregnant sports are recommended and even necessary, but there are some things you will need to keep in mind while training

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Pregnant sports have a plethora of benefits, just be sure to do it right.

Pregnant woman exercises (Photo: ShutterStock)

Pulse -

Every pregnant woman has a pulse rate of 10 to 15 beats per minute. When training, be careful not to exceed 150 beats per minute. Your pulse affects the fetal pulse, and too high a pulse can cause fetal distress. How will you know that your heart rate has not risen too much? Work with a heart rate monitor, or try the "speech test" - if during training you can put together an entire sentence without panting too much, it means you are maintaining a moderate heart rate and that's great. But if you can not put together a whole sentence - probably your pulse has risen too much and you should stop for a moment to rest. In addition, avoid jumps that raise the pulse and also do not benefit the pelvic floor.

Hyperthermia -

It is important to avoid a state of hyperthermia. The temperature of the fetus is one degree more than the mother. Fever above 39 degrees creates a risk of damage to the fetus' nervous system. So what do you do? Exercise in comfortable environmental conditions (less sweating outside when it is very hot).

Breathing -

Avoid the so-called "Valslava Manover" - stopping breathing during exertion.

Such respiratory arrest creates intra-abdominal pressure, causes the pulse to drop and blood pressure to rise and then there may be an impairment in the oxygen supply to the fetus.

In short - breathe!

The most important thing is to breathe.

Pregnant woman swimming in pool (Photo: ShutterStock)

Lying on the back -

There is a phenomenon called Supine hypotensive syndrome and it means - hypotensive syndrome when lying on the back. The phenomenon says that when lying on the back during pregnancy, the blood pressure drops due to the large abdomen that presses on the Vena Cava, a lower hollow vein that is on the right side below the uterus. This vein is the main carrier that carries all the materials to the placenta and fetus. As a result of pressure on it, there may be a decrease in the amount of blood returning to the heart, dizziness, nausea, pallor or redness and a decrease in blood flow to the placenta. It should be noted that the studies have not found strong evidence for this phenomenon and therefore the whole issue of lying on your back really depends on how you feel. If you feel comfortable lying on your back - no problem. But if it makes you dizzy or uncomfortable - avoid lying on your back or create a 45-degree lift using a Pilates triangle for example.

Abdominal Exercises -

In the first trimester it is no problem to do everything. Starting with the second trimester when the abdomen grows it is recommended to avoid abdominal detachment abdominal exercises, in order to avoid what is called Bulging. Bulging is a small bulge in the abdomen that is created as a result of improper work. When you detach a shoulder and see a kind of triangle in the abdomen, it means that instead of strengthening the abdomen and gathering it in, you are pushing the muscle even further out, thus weakening the muscle. Therefore, the recommendation from the second trimester onwards is to avoid abdominal detachment exercises and focus more on planks, six durability, etc., while properly collecting the abdomen and avoiding bulging.

Aside from these rules, it is very important to be attentive to your body at all times and not do what is unpleasant. In addition, be aware of the pelvic floor and be sure to contract it for 10 seconds and release for 20 seconds. After the birth, visit a pelvic floor physiotherapist (it is recommended to make an appointment in advance) and of course - do not rush yourself to return to exercise. End the period of childbirth (6 weeks after vaginal birth and 8 weeks after cesarean birth) and return to training only after the doctor approves.

The Jama app was established with the aim of addressing mothers of babies from birth to age three, and centralizing for them content, activities, tips from experts and videos that will accompany them throughout this challenging period.

All the content in the app "grows" together with the baby and is precisely adapted to its developmental stages, so that the mothers receive only what is relevant to them and interests them at any given moment.

The Jama app is the place for mothers in Israel to meet and get to know other mothers around them, and create new and exciting friendships in the fascinating journey.

Search us on Google: https://app.jama.co.il/