To run It is booming: it helps to keep fit, does not require a large investment and can be practiced 'almost' by everyone without prior preparation. Also women During pregnancy? The answer is Yes, if you were practicing it, although you should take some precautions.
First golden rule: As with any sport, the first thing you have to do before putting on your tights is consult with the gynecologist, about whether or not to practice it. If you do not have a risky pregnancy, it is normal for you to continue with your usual physical activity, adapting the intensity to your needs and circumstances.
In Babies and more Exercising during pregnancy would help shorten the duration of laborRunning in pregnancy, for trimesters:
1. The first trimester, take it easy
It is the most delicate stage, since it is when there is a greater risk for the baby. In addition, physical discomfort is more common: nausea, fatigue, insomnia ...
But here it depends a lot on each one. While some feel they have no strength at all, for others it may even be a way to help relieve discomfort. Anyway, if you are not well, the first trimester is a good time to take it easy and not demand, but not stop exercising ... You can choose to walk every day at a brisk pace, or intersperse running and walking.
2. In the second quarter, enjoy the sport
Once the discomfort disappears, you will surely feel more energy. This is a good time for you to keep running without reaching the limit.
To regulate the intensity and frequency, keep in mind your feelings. If you want to keep fit during pregnancy, it is a good idea to intersperse running with other sports and methods, such as:
Strength Training Protects from the lower back, where most pregnant women suffer pain once the baby develops inside the uterus. It also helps control weight and prepare the body for childbirth.
Pilates There are special classes of this method during pregnancy, designed to work the pelvic floor muscles and help us to be more agile during the waiting months.
Yoga. It is highly recommended during pregnancy, since in addition to being a low-impact physical activity, several studies prove that it offers multiple benefits for both the mother and the baby. For example, yoga helps fight depression and anxiety.
In Babies and moreSeven yoga poses for pregnant women: asanas recommended for the first trimester3. Third quarter: for only if you need it
Although there are women who remain active until the day of childbirth, the truth is that with the passing of the months your belly will grow, so that when you are no longer as comfortable as at first running, you can stop doing it and move on to Another activity that allows you to stay physically active.
Walk at a good pace (power walking) is usually a good option for most women at the end of pregnancy, controlling pulsations and the level of effort.
If you haven't run before, don't start now
Pregnancy is not a good time to do experiments with your body: if you have never run, you better wait to recover from childbirth to start.
If you want to keep fit, there are other cardio workouts that you can do, such as walking or using the elliptical, that are less aggressive to the joints and less demanding. In fact, walking at a good pace is the ideal cardio workout: It is safe, it helps to maintain the correct weight and you can do it anywhere, anytime.
In Babies and more 70 percent of pregnant women do not follow healthy eating and exercise habits, according to a surveyConversely, if you were a runner before you got pregnant, there is no impediment for you to continue being pregnant Until the moment you want it. Only that being a high impact activity and seeing the posture modified by the change in your center of gravity forward, you must be more careful.
What do you need to run in pregnancy?
You should go jogging with a heart rate monitor to control your heart rate. Ideally, you stay in a comfortable area and do not make great efforts until you are exhausted: keeping around 140 beats per minute, within the area of fat burning, is a good idea.
If you have to buy one, try to have an integrated heart monitor on your wrist: It will be much more comfortable to wear during the months of pregnancy than one that is placed with a band on the chest.
Also important, very important these months, is to choose a sports bra that fits your new size: it is usual for the chest to grow during pregnancy, so you will have to buy a larger one that guarantees a good support and that the seams do not cause chafing.
Take it easy and think that you are in a special stage that requires responsible sports. Gestation only lasts nine months, so modify yourself if you are thinking about competing: once your baby is born, you will have all the time in the world to do so.
So you know: if you are in the mood and your gynecologist does not advise against it, practice running: a pregnancy combined with physical activity is a healthy pregnancy.
Photos | iStock
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