Should you train if you are pregnant?

Pregnancy is a very special phase of life, but this does not mean that regular physical exercise should be skipped.

In fact, training during pregnancy can actually be very useful.

If you are pregnant, make sure to get the doctor’s approval before starting any type of training program.

This is important because you must first exclude a complicated pregnancy.

Once canceled, you can start your training program and start enjoying the benefits that training can take you.

1. It improves mood, overall energy levels and sleep

It is not uncommon to feel at several levels, to have oscillations of moods and problems that sleep during the first weeks of pregnancy.

The start of a training program can help you face these challenges, making you better and sleep better.

2. Best functionality

As your pregnancy advances, the belly will become bigger, making things like moving, enter and get out of bed or get out of a more demanding chair.

Working on your flexibility and mobility will help you maintain better functionality, making daily activities less demanding.

3. Lower the chances of back and pelvic pain

The added weight of the pregnancy can pull the spine and apply pressure on the pelvis, leading to pain in the back and pelvic pain.

Strengthening the muscles of the nucleus can help relieve stress on your body, reducing the possibilities of pain.

4. Manage discomfort in pregnancy

The enlarged uterus can apply extra pressure on the stomach and the intestine, leading to gastric reflux, swelling and constipation.

It can also compress the blood vessels, limiting the blood from the back to the heart, potentially bringing swollen foot and various veins.

The extra pressure on the bladder can also make you frequent travel to the bathroom.

Strengthening the core muscles will help to better support the uterus, reducing the pressure on the organs and lowering the discomfort.

5. Simplifies birth

Work and delivery are not easy tasks. They have put significant stress on the body and require concentration, strength and resistance.

These are all skills that can be practiced during strength training and will make you prepare better for the moment of birth.

6. Restore faster after birth

Staying fit during pregnancy will help you recover much faster after birth, as your body is used to do a better job to shelter.

How do you start training routine in pregnancy?

Depending on the current levels of fitness and pregnancy phase, there are some ways in which you can start.

• Low level of fitness and no pregnancy

If you intend to have a child, this could be the right time to start making some changes to the lifestyle.

I give up smoking, learn to check your nutrition and start exercising regularly will benefit you and your newborn.

Starting to build these new habits now, not only will they help you during pregnancy, but also after.

They will help you stay healthy and as a bonus, you will be able to teach your children good and healthy habits.

• Low/moderate fitness and pregnancy levels

Being already pregnant should not be discouraged from remaining active.

Remember to start with light training, gradually increasing the intensity and being aware of what your body is telling you.

• High levels of fitness and pregnancy

If you are already used to a regular and intense training, being pregnant does not necessarily mean that you have to reduce your training.

Some studies have shown that intense formation does not compromise fetal growth or complicate childbirth.

What activities can you carry out during pregnancy?

The activities that can be performed safely during pregnancy include:

• Standing
• Race
• I swim
• Yoga
• Strength training

Always check first with your doctor if you want to start or continue with a training program.

Getting help from a coach would also be a good thing to do, since it can change certain exercises and adapt them to your current needs.

The exercises that require to lie on the back for a long time can interfere with the blood that returns to the heart, causing light and dizziness.

Activities with a high risk of falling or contact sport should be avoided.

If some of the following symptoms occur during training, you should stop immediately:

• Breath loss
• Dizziness
• Heachache
• Chest pain
• Pain in the legs or swelling
• Regular painful contractions
• Losses of vaginal or amniotic fluid bleeding

While pregnancy is a very special phase of your life and can make many changes, both physically and mentally, keep in mind that regular physical exercise can help you overcome the challenges you will have to face.