Fit for Two: Sports in Pregnancy

This sport is good for pregnant women

Mothers who do not need to take care of themselves or stop their workouts. The prerequisite, however, is that they do not have any risk of becoming pregnant, and the attending physician gives the green light for training.  Optimal are walking, swimming, yoga, aquajogging or cycling.Other sports are also permitted, if the woman has already run them regularly before the pregnancy.Even moderate strength training is allowed. One should pay attention to impact loads:”For jogging or aerobics, the pressure on the pelvic floor and on the cervix is ​​particularly great,”explains Marion Sulprizio, who is a research project with pregnant women at the German Sports College in Cologne and with an unpleasant feeling, reduce dose or intensity.”

Fit for Two Sports in Pregnancy 1

Sports taboos

Pregnant women should abstain from new sports and a very strenuous training-the pulse should not exceed 150 beats per minute. Sports with a high risk of falling and injuries are to be avoided per se, for example skiing, horse riding and squash. This also applies to sports with opponent contact such as handball, basketball or martial arts.Also strong heat or cold do not work well during the workout.

The optimal sports dose

The usual training pensum is the absolute maximum. Auspowern is not announced, but you can get a sweat. Focus on regeneration days-always one day of training

Fit for Two Sports in Pregnancy 2

When the belly comes to it

In the last pregnancy trip, the child and abdominal circumference are increasing enormously. The increased weight makes for an enormous additional load.In addition, joints and ligaments are loosened by the pregnancy hormones and the movement apparatus becomes slightly more unstable and more vulnerable to injury. At the latest, you should change from jogging to walking or Nordic walking.This protects the joints and prevents discomfort. Tip: Pay attention to stable, damping shoes.

And what about the abdominal workout?

The training of the abdominal muscles is recommended both before and after birth-however only the oblique abdominal muscles and the pelvic floor should be strengthened, not the straight abdominal muscles:” Crunches better omit,since the uterus can not otherwise find the support and the place she needs when the pregnancy progresses,”says expert Marion Sulprizio.

Fit for Two Sports in Pregnancy 3

After the confinement,the woman should not begin again until the gap between the straight muscles, which runs down from the navel, has closed. The doctor or the midwife can determine this. Sulprizio:”If the training starts too early, there is a risk that the straight abdominal muscles will permanently drain and the gaps between the muscles remain.”

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