During pregnancy many worries pass through a woman's head: the health and well-being of her baby, her feeding, the preparation of the house for the the arrival of the child, the purchase of the trousseau, learning how to take care of a being so small in his first days of life and a lot of others stuff. And among all these things that occupy the mind of a future mother, a doubt that may arise is in relation to the practice of the race, especially if she is a person who cares and always took care of the good form.
Is it possible to continue doing an activity like running during the gestation period? If so, how should the pregnant woman proceed? Find this and more on our following list:
1. Talk to your doctor
Before making any decision regarding inclusion or continuation of the run in the routine during pregnancy, it is essential to talk to the doctor who is taking care of the pregnancy. As each woman is different, she has a different body, which reacts differently to a pregnancy, it is essential to know with all sure if this kind of physical activity will not cause problems and if it can be practiced, what care should be taken taken.
"For some women, whether they run regularly or not, continuing the race may not be comfortable and even uncomfortable, "explained the personal trainer and founder of a fitness center specializing in pregnant Erica Zeil.
In addition, a detailed and enlightening conversation with the doctor is the best way to ensure the choice of a running workout that works well for both the expectant mother and the baby.
2. Consider walking
For those who have never had the habit of running, the time of pregnancy is not the ideal time to start doing this type of exercise. According to the medical director of a US reproductive health center, Diana Ramos, gestation is not the proper situation to start following a exhaustive activity such as running, and the best for pregnant women who have never run in life but want to practice some kind of physical exercise is to do walking.
"It's one of the best exercises for when you're pregnant, it's the least impact, and if you're not used to the biggest impact the race has, you should avoid it. If one more challenge is what you are looking for, then try to add some leap or walk on the stairs, "said the doctor.
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3. Pay attention to warning signs
Even after the doctor releases the run, it is important for the woman to remain attentive to her body; if there are signs such as cramps, bleeding, shortness of breath and aches, she should stop with the exercise and communicate the doctor about the problem the fastest that you can
As much as the expectant mother may consider the symptom as unimportant, talking to the doctor is the best way to ensure that there is really nothing wrong or that the signal has nothing to do with running.
4. It's time to slow down
For women who had the habit of running before pregnancy, continuing the practice during pregnancy is a good choice, when the doctor releases and accompanies, obviously, but that does not mean that the intensity should be the same as before pregnancy.
At this stage, it is common for women to slow down or reduce the number of yards or kilometers of their races. "Remember, you're carrying another human being and that's not an easy task warned personal trainer Erica Zeil.
When running makes the woman feel tired or lethargic, this may be a sign that she is overdoing her exercise. In this case, it is best to slow down and get lighter with the activity.
5. Drink plenty of water
To prevent dehydration, which can cause signs of contraction and premature labor, it is important to drink plenty of water during the run. However, if the pregnant woman has signs of contraction during the run, the recommendation is to drink more water immediately and consult the doctor as soon as possible to know how to proceed.
6. Safety first
The changes in the body that a pregnancy causes will also cause the woman's race to be modified. The strides become shorter as the belly grows and the balance is affected. Thus, to keep the activity safer, one of the guidelines is to choose a location that has a more than a place that has rough terrain, with lots of protrusions or obstacles and which gives.
"Even if you are a regular runner, be on the side of prudence. Your favorite route may seem clear in one day, but in the other it may be different. Also, as your belly grows, you will no longer be able to see the trail and your balance will already be impaired, "said Erica Zeil.
7. Accept that one day is different from the other
A pregnant woman may feel great on a race day and the other not be so willing to do the training. When this happens, the way is to accept that at certain times the body will be well and in others not, and learn to enjoy the good days and understand the bad, respecting their own limits.
The race coach and blogger Michele Gonzales is one of the women who has experienced this type of experience. She went through two pregnancies, continued running during them, and even participated in an Ironman triathlon competition while nursing one of her babies.
"Some days it all hurt and I did not even get to the end of my block before I stopped and went back home. On other days I felt great and I could run, or 16 km, "said Michele.
8. Always carry the phone
A lot of people like to listen to music on their cell phone while running, but that's not the main use of the device for a pregnant runner. It is important to have the phone in hand should an emergency occur, or if she feels any discomfort, she has a way to call her husband, a relative or even the fireman and ask for help.
And it is essential to always leave the house with the device fully charged so as not to run the risk of the battery ending just when an emergency happens.
9. Do not just settle for the race
When you talk to your doctor about the race, the pregnant woman should ask her what other types of exercise she can integrate into her routine during pregnancy. For example, training the central muscles of the body (also calledcore)it is also important since it helps with hip stability.
In general, moderate exercise is important during gestation. A Spanish survey released in June this year found that pregnant women moderate intensity are less likely to develop gestational diabetes and Weight.
10. Change the racing accessories according to the needs of the body
This does not mean that the pregnant woman has to buy a new sneaker every month of gestation, but that as the body changes over the nine months, she will probably have to wear different accessories and equipment than she used before carrying a baby inside. Yes.
For example, if the woman felt comfortable with a simpler sneaker when she was not pregnant and after gestation feels pain in the feet or knees, maybe it's time for her to change the pair for a model that offers greater stability to movements.
If when the belly begins to get bigger and to leave the strings uncomfortable the doctor does not prohibit the race, an exit to ameliorate the situation is to use a range of support for pregnant women.
"Using one under your belly gives you more support for your abs and can help you continue to run comfortably explained Erica Zeil.
11. No running until you lose your breath
The fact that the doctor allows the pregnant woman to run during pregnancy does not mean that she is released to run out of breath, as if participating in a marathon or fighting for a gold medal olympic
As stated earlier in this article, the point is that it slows down and does not push the limits of your body. That said, it should also be noted that the recommendation of the American Congress of Obstetricians and Gynecologists (ACOG) is that the intensity of the future mother's race is one in which she can hold a conversation without shortness of breath or having difficulty speaking.
12. Keep an eye on food
Practicing physical activity such as running can not serve as an excuse for the pregnant woman to overeat. Even because that story of eating for two is, in reality, a myth. "You do not need as many extra calories a day, even if you're working out. In fact you only need 300 to 500 extra calories daily. It's more important to focus on nutritional balance - proteins, fruits and vegetables - to keep the mother and baby healthy, "said Dr. Diana Ramos.
In addition, it is essential to pay attention to the change that happens in the practice of physical exercises. If the frequency decreases too much, it may not be necessary to increase the number of calories consumed.
Either way, it is best to talk to the doctor about diet as well and put together a healthy eating program for the pregnant woman and the child with the help of the professional.
Do you intend to continue your active life of exercise during pregnancy? If you already carry a child, did you experience difficulties when you tried to practice the race? Comment below!(3votes, average:, 0of 5)