Exercising during pregnancy is part of the gymnastics that are classified as “special situations”.

Are nothing but form States that are not diseases, but in need of some specific precautions in order not to compromise the health of the subject.

Pregnancy, as we know, is a particularly delicate period for a woman, both physically and psychologically and for this reason the exercise, if done correctly, can bring benefit to both the body and mind.

Before we analyze some characterizing pregnancy States:

• Mood changes linked to hormonal change: we highlight both emotional changes of sadness and euphoria, both States of agitation;
• Increasing daily energy expenditure: the presence of the fetus increases obviously basic metabolic activity;
• Increased resting heart rate and respiratory rate, caused both by the greater demand for oxygen transport is, over time, from reduced due to the increase in uterine volume lowering of the diaphragm;
• Weight gain, dictated not only by the baby, the placenta and the amniotic fluid (about 6 kg), even if water retention and fat accumulation produced by hormonal change;
• Accentuation of lordosis caused by the growth of the mother’s womb, with the imbalance of the Centre of gravity forward. This State is not to be underestimated since it can lead to back pain and in most cases accentuated, true sciatica;
• Ligamentous laxity: one of the most frequent dynamics is the release of the pubic symphysis and pubic pain that can cause various problems.

According to this description you should avoid the following things:

• movements of impact: because of the weight gain and increased ligamentous laxity due to release of relaxin, activities such as running, leaps or changes of direction are to be avoided is to maintain joint integrity, both to avoid impacts that can also lead to Placental Abruption;
• high intensity workouts: due to the high cost of basic oxygen too high stress can lead to a State of fetal hypoxia;
• valsalva maneuver: carries in itself a remarkable increase in blood pressure. It is not difficult to imagine the danger in this particular case;
• risk of falling: as said, for moving the Centre of gravity, the ability to balance are reduced. Submit the expectant mother to precarious stability exercises is a risk not to run;
• hyperthermia: avoid workouts in climatic conditions with high temperatures;
• supine position: increasing the size of the uterus tends to compress the inferior vena cava. That position would accentuate the thing, proving harmful.

what to do

• make workouts below the anaerobic threshold so you don’t fatigue otremodo;
• If you decide to use overloads, use moderate weights and terminate the effort before muscle failure. It is preferable to the use of isotonic machines in order not to cause too much effort related to stabilization.
• Perform crunches only on incline bench or to the plank, but only until the body permits.
• Do exercises to relax lumbar-the area most prone to stress because physical modifications
• treat the dorsal tract posture that because of breast enhancement and compensation of lumbar hyperlordosis could increase the kyphotic curve.

Remember, however, that it is always important to consult a doctor before as well as during the course of physical activity and that in case of troubles marked the best choice is to pause your workout.

“It is to be born again that we were born” (cited above)