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Being able to generate a life is just ONE of the many capabilities and potentials of a WOMAN. Pregnancy is a giving of life in order to generate another life. Being responsible for creating a healthy “physiological environment” is a responsibility given to the MOTHER. And this responsibility is indeed a challenge, as the female body changes during pregnancy, the most obvious being the woman's center of gravity as the baby grows, which can cause the body to produce the hormone relaxin — designed to relax the joints in the pelvis to give the baby room to pass through the birth canal causes the ligaments to loosen, which can make them more vulnerable during strenuous movements.
Another fundamental change is the increase in blood volume and cardiac output, and the corresponding increase in heart rate. Facing all these changes in a healthy way is a challenge and issues such as sleep, nutrition and physical exercise are recommendations cited, however, can a pregnant woman practice physical exercise? This is a question commonly asked by the general public. We have some general recommendations, that is, there will be changes depending on the pregnant woman's condition.
(Jessica Lopez) Image by journal.crossfit.com
The guidelines aimed at a pregnant woman who has never practiced physical exercise, but who has a good health condition, indicates that the beginning of the practice should be restricted in the first trimester, the period in which the baby is formed. After this period, light and moderate activities will contribute to the quality of life and comfort of mother and baby, even allowing for better postpartum recovery, “she needs to be able to cross the street before the red hand appears, walk two blocks to the supermarket, and take a bag of groceries home — and maybe go upstairs.”
When we are faced with a situation in which the pregnant woman is already practicing physical exercises, the guidance will be aimed at the feeling of discomfort both in relation to recovery and tiredness, and during the execution of some movement. Some guidelines such as not running or jumping are given, to avoid possible falls, but nothing is related to the intensity stimulus (increase in pressure and heart rate) that the movement presents. Some accommodations, especially in the final stages of pregnancy, also occurred, as the belly will be larger, which makes it difficult to move the body.
General guidelines such as: ensuring the general health and safety of mother and child; monitor the changes that occur per quarter with hormonal changes that affect muscles, tendons and joints; careful application of relative intensity (how the pregnant woman is feeling during the practice); preserve the intended stimulus of movement patterns, but not necessarily the metabolic output (intensity); will guarantee safety and health.
Pregnancy is a time when the “average mother (and even the above-average mother) does not need to be able to run a faster 10K; She needs to know proper movement technique as well as functional strength and power so she can properly accommodate her growing abdomen and avoid lower back pain. And once the baby is born, she needs to be able to squat properly, pick up the baby, carry the baby up and down stairs, and place the baby countless times in and out of a stroller or car seat.” Although there isn't much research on resuming physical activity after childbirth, medical experts would advise caution in the first four to six weeks after giving birth because the physiological and morphological changes that occur with pregnancy persist postpartum.
Written by Andreza Ribeiro.
Coach
(CREF: 090492-G/SP)
References available at the end of the full article.
Enter our “Catalog” to buy your vitamins, and follow our Instagram @lifestyle_unstoppable for more healthy everyday tips.
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Being able to generate a life is just ONE of the many capabilities and potentials of a WOMAN. Pregnancy is a surrender of life in order to generate another life. Being responsible for creating a healthy “physiological environment” is a responsibility given to the MOTHER. And that responsibility is indeed a challenge, as the female body changes during pregnancy, the most obvious being the woman's center of gravity as the baby grows, which can cause the body to produce the hormone relaxin — designed to relax. The joints in the pelvis to give the baby room to pass through the birth canal, causes the ligaments to soften, which can make them more vulnerable during strenuous movements.
Another fundamental change is the increase in blood volume and cardiac output, and the corresponding increase in heart rate. Facing all these changes in a healthy way is a challenge and issues such as sleep, food and physical exercise are recommendations cited, but can a pregnant woman do physical activity? This is a question commonly asked by the general public. We have some general recommendations, that is, there will be changes depending on the condition of the pregnant woman.
(Jessica Lopez) Image by journal.crossfit.com
The guidelines aimed at pregnant women who have never practiced physical exercises, but who are in good health, indicate that the beginning of the practice should receive a restriction in the first trimester, period in which the baby is formed. After this period, light and moderate activities will contribute to the quality of life and comfort of mother and baby, even allowing for a better postpartum recovery, “she needs to be able to cross the street before the red hand appears, walk two blocks to the supermarket, and take a bag of groceries for the house — and maybe up the stairs.”
When we are faced with a situation, in which the pregnant woman already has a practice of physical exercises, the orientation will be directed to the feeling of discomfort both in relation to recovery and fatigue, as well as during the execution of some movements. Some guidelines such as not running or jumping are given, so that possible falls are avoided, but nothing is related to the intensity stimulus (increase in pressure and heart rate) that the movement presents. Some accommodations, especially in the final stages of pregnancy, also occurred, since the belly will be bigger, which makes it difficult to move the body.
General guidelines such as: ensuring the general health and safety of mother and child; keep up with the changes that happen by trimester with hormonal changes that affect muscles, tendons and joints; careful application of relative intensity (how the pregnant woman is feeling during the practice); preserve the intended stimulus of movement patterns, but not necessarily the metabolic output (intensity); will ensure safety and health.
Pregnancy is a period when the “average mother (and even the above average mother) does not need to be able to run 10K faster; she needs to know proper movement technique as well as functional strength and power, so she can properly accommodate her growing abdomen and avoid lower back pain. And once the baby is born, she needs to be able to squat down properly, pick up the baby, carry the baby up and down stairs, and put the baby countless times in and out of a stroller or car seat.” While there isn't much research on summarizing physical activity after delivery, medical experts would advise caution in the first four to six weeks after delivery, because the physiological and morphological changes that occur with pregnancy persist postpartum.
Written by Andreza Ribeiro.
Coach
(CREF: 090492-G/SP.)
Translated by Unstoppable Team.
(For questions or suggestions contact by email
lifestyleunstoppable@gmail.com )
References available at the end of the full article.
Check it out our “Catalog,” to buy your vitamins, and follow us on Instagram @lifestyle_unstoppable for more healthy daily tips.
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Being able to generate a life is only one of the many capabilities and potentialities of a MUJER. Embarrassment is a giving of one's life to generate another life. Being responsible for creating a healthy “physiological environment” is a responsibility given to MADRE. Although this responsibility is a challenge, since the female body changes during the embarrassment, the most obvious is the center of the woman's gravity as the baby grows, which can cause the body to produce the hormone relaxin, designed to relax the pelvic joints. To give the baby space to pass through the birth canal, the ligaments must be loosened, which can make them more vulnerable during strenuous movements.
Another fundamental change is the increase in blood volume and cardiac expenditure, and the corresponding increase in heart rate. Facing all these changes in a healthy way is a challenge and topics such as sweat, nutrition and physical exercise are recommended, but can an embarrassed woman practice physical exercise? This is a question that is commonly asked by the general public. We have some general recommendations, and to say, there will be changes depending on the condition of the embarassed woman.
(Jessica Lopez) Image by journal.crossfit.com
The guidelines addressed to pregnant women who have never practiced physical exercise, but enjoy good health, indicate that the beginning of the practice must receive a restriction in the first trimester, the period in which the baby is formed. During this period, light and moderate activities will contribute to the quality of life and comfort of mother and baby, even allowing for better postpartum recovery, “you need to be able to cross the street before the red hand appears, walk from the squares to the supermarket and take a bag of edibles home, and maybe to go up the stairs.”
When we find ourselves in a situation where the woman is embarrassed and has to practice physical exercise, the guidance will be directed towards the feeling of discomfort both in relation to recovery and fatigue, and during the execution of some movement. There are some guidelines such as running or jumping, in order to avoid possible falls, but there is no relationship with the intensity of the stimulus (increase in pressure and heart rate) that presents the movement. Some accommodations will also occur, especially in the final stages of the embarassment, as the belly will be larger, which makes body movement difficult.
General guidelines such as: guaranteeing the general health and safety of the mother and the child; keep up to date with the changes that occur per quarter with hormonal changes that affect muscles, tendons and joints; careful application of relative intensity (how embarrassment feels during practice); preserve the anticipated stimulus of movement drivers, but not necessarily metabolic production (intensity); will guarantee safety and health.
The problem is a period in which “the middle mother (and even the mother above the middle) does not need to be able to run 10 km faster; You need to know the appropriate movement technique, as well as the strength and functional power so that you can adequately accommodate your growing abdomen and avoid low back pain. Once the baby is born, you need to be able to put the baby in the seats correctly, lift the baby, climb it and lower it down the stairs, and put it innumerable times inside and out of a carriage or car seat.” If there is no much investigation into the resumption of physical activity after childbirth, medical experts recommend caution in the first four to six weeks after childbirth, because the physiological and morphological changes that occur with the embarrassment persist after childbirth.
Written by Andreza Ribeiro.
Coach
(CREF: 090492-G/SP)
Translated by Unstoppable Team.
(For questions or suggestions, contact by email: lifestyleunstoppable@gmail.com )
Join our “Catalog” to buy your vitamins, and follow our Instagram @lifestyle_unstoppable for more healthy tips for everyday life.
References:
CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier, BY DR. COOKER PERKINS, HANNAH DEWALT, November 30th, 2017.
http://journal.crossfit.com/article/crossfit-training-during-pregnancy-and-motherhood
Pregnancy: A Practical Guide for Scaling, BY NICOLE CHRISTENSEN CF-L4, February 8th, 2017.
http://journal.crossfit.com/article/cfj-pregnancy-a-practical-guide-for-scaling
The High-Performance Pregnancy, BY ANDREA NITZ, November 22nd, 2017.
http://journal.crossfit.com/article/high-performance-pregnancy-2
