Something was obviously bothering Diane. "I think I'm going to stop working out," he sighed. As her personal coach, I was amazed by this statement. After all, had made great progress in their training efforts, and had literally redefined his physique. He paused and then continued: "I just found out I'm pregnant ..."
Unfortunately many women still believe that pregnancy requires a sedentary lifestyle. Even worse, some continue to practice during pregnancy,without an understanding of the contraindications to exercise. This can seriously affect their health and welfare and that of their fetus. There are so many misunderstandings and a lack of information on training during pregnancy that many gynecologists are not even sure how to properly advise their patients on this issue. However, if properly implemented, a training program offering a variety of benefits for the pregnant woman with virtually no downside.
AsPersonal trainer, perhaps the most common complaint I hear from women is that you lose excess weight gained after pregnancy. During pregnancy a woman undergoes many physiological changes that can alter hormone and the metabolism and disposition. It 'a commonplace, £ 50, post-partum, and most are not prepared for this event to win.
While it is certainly fit for a woman to her new body after pregnancy, the best way to counter possible after the birth weightReinforcement is to stay in shape during pregnancy. It remained for a training plan, a woman can almost back to its original shape shortly after birth. In addition to short-term effects of a calorie burning exercise program is associated with a discipline of training increases muscle mass. This in turn increases the basal metabolism of the body and therefore helps to excess calories on an ongoing basis, even during sleep, burn!
It also helps the adoption of a workout routineto increase energy and reduce fatigue associated with pregnancy. And 'common for women to sit around the house all day, feeling lethargic and unattractive progresses as his word. Regular exercise promotes a better sense of well being and helps to improve a woman's self-esteem at this fragile moment.
Numerous other exercises its benefits have been reported, including a lower incidence of back pain, reduced swelling and leg cramps less. There is also a positiveImpact on labor and delivery. Research has shown that women experience during pregnancy, a shorter active labor market policies and a small amount of training in fetal distress. One study also found that the offspring of women who exercised had significantly lower body fat than those who were sedentary, even after five years of follow-up!
However, there are many principles unique to pregnancy and extensive training must be taken to ensure a safe, effective workout. The purpose of theExercise during pregnancy should be to maintain the highest level of fitness consistent with maximum safety. Understanding the basic guidelines of education during pregnancy and the adoption of a special training program, a woman can stay the full enjoyment of the fit fruit, during and after pregnancy without risking injury to herself or her fetus.
Before the start of a routine, it is important to obtain a medical release that relate to all the exercises possible contraindications. TermsHigh blood pressure, bleeding, heart rhythm disorders and other disorders can be potentially harmful. Even things that may seem harmless, under normal circumstances, the terrible consequences in this delicate moment. Medical certificate should be a prerequisite before implementing a training plan and follow-up will receive, at regular intervals to monitor changes in health. In this case, an ounce of prevention really is worth a pound of cure.
Assuming that there isContraindications should plan a woman, exercise regularly. A three-day training program for each week is ideal, preferably with at least one day of rest between workouts. Thus, training on a Monday, Wednesday, Friday or Tuesday, Thursday, Saturday and base provide maximum efficiency allows plenty of rest and relaxation.
In general, aerobic classes, is not recommended, especially high-impact and step, as a rule. During pregnancy, hormonal changes relax theConnective tissue that can cause joint instability. Bouncing movements, jumps and movements change direction quickly, all the common elements in aerobics place significant stress on the joints and tendons. This will significantly increase the risk of injury in these areas. Also, I like the flow of an aerobics class, which focuses on a group to the individual, it is difficult for the pregnant woman to maintain control. And 'so better, with a frontindividual training program consisting of cardiovascular activities, stretching and strength training, with the correct form and function are maintained at all times.
When choosing a gym, it is essential that the training area is well ventilated and air conditioned. During pregnancy, your basal metabolic rate is increased the temperature, for a woman to overheat, a phenomenon that has been shown to predispose to cause neural tube defects. Therefore, a pregnant woman makeexercise in a hot, humid place, making sure that monitoring changes in body temperature.
Training should begin with a ten-minute cardiovascular warm-up on the treadmill or bicycle ergometer with low resistance to heat the muscles. A proper warm-up helps to circulate the flow of blood through the body and therefore decrease the risk of joint injuries. The chosen activity should be performed at about 50% of maximum heart rate. To estimate this number, subtract your agefrom 220 and multiply by 50%. That would open a 30-year-old woman have a heart rate of 95 (220-30 = 190 x 0.5 = 95).
After cardiovascular disease, it is advantageous to perform ten minutes of light stretching. Due to the laxity of connective tissue, care should be taken in the degree of stretching. It stretches should not be taken at the point of maximum resistance and should be in a relaxed manner, which will be conducted in comfortable surroundings. Slow, constant stretching is recommended, and you should be sureTo avoid ballistic movements that bounces.
Subsequently, a comprehensive training session will be conducted. While there are many ways to test this approach, is a full body workout targeting all major muscle groups with exercise may be the best approach. This allows the circulation of blood in all areas of the body and maintains the goal of optimal health with maximum security. High repetitions (about 12 to 15 per set) are recommended, and two to three setsEach exercise should be conducted.
During strength training is important to follow some precautions. Strength training should not be performed at maximum intensity of effort - no struggle to pump out an additional charge. Repetitions should be smooth and controlled and a woman should always be the basic form. Breathing should be checked at each iteration and a woman should never hold your breath while lifting. Finally, the heart rate measured during peak hoursActivities and keeps your heart rate up to a comfortable level.
In addition, because of the hormonal and physiological changes that occur during pregnancy, there are no contraindications for certain exercises. Initially, the exercises that require bending from the waist avoided. This can lead to dizziness and heartburn in pregnant women, as well as putting unnecessary stress on the lumbar spine. Therefore, exercises like deadlifts and bent with your legs straight lines are not executed.
Secondly, it is betterDo not use overhead lifting exercises. Linked because of the increased lordosis of pregnancy, exercise can increase the overhead instead of loading the lower lumbar region, resulting in higher incidence of pain in my lower back. So, like the chest press exercises military press and incline contraindicated.
Finally, the exercises in the supine position and after the first trimester should be avoided. Because of a predisposition to a decrease in blood pressure (hypotension),the pregnant woman is more likely to be lying dazed and dizzy. Also, if the back, the fetus tends to push the vena cava, decreasing venous blood flow and can cause damage to the fetus. Must movements like bench press, crunches and triceps are falling at the end of the third month will be allowed.
After strength training, you should end your workout with a cooling system. The cooling should include about 10 to 15 minutesslow walking or stationary cycling with additional stretching movements use the same principles as the warm-up combined. Thus, a gradual stabilization of body temperature and help, is to flush the lactic acid from muscles.
This is a complete program that is safe and effective! The entire workout is about an hour to an hour and a half past, so that a woman feels healthy and strengthened. If these simple principles, a woman can keep their shapeduring pregnancy and, ultimately, as good or better than before conception!
And by the way, despite their fear, I was able to convince Diane that it would be beneficial for them to continue to understand what he was doing well until the eighth month. I am pleased to announce that they now have a healthy baby boy, and within five pounds of their ideal weight was after the birth. She returned to her training program and has searched for a neighbor girl.
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