How to dress for exercise during pregnancy?
For its many benefits, playing sports at the beginning of pregnancy is a recommendation that no one doubts. Active Maternity Workout Los Angeles.
Regular exercise helps the body cope with the development of pregnancy, labor and subsequent recovery.
The type of training will depend on each one, according to their physical form, their tastes or their possibilities. Each woman will be able to choose which one or which she wishes to practice among a long list of recommended sports in pregnancy.
However, sometimes an aspect that is not secondary is less important: sportswear. If, despite the fact that the offer in premium clothes is increasingly wider, sometimes it is difficult to find what is most favorable or more comfortable in pregnancy, when it comes to looking for specific clothes for pregnant sports, the mission can become impossible Active Maternity Workout Los Angeles.
The most important thing when it comes to getting dressed for exercise is to make sure you wear the correct size of clothing, that is, that you do not press the rib cage and allow the body to move freely. Only in this way can we guarantee a comfortable and safe activity. Active Maternity Workout Los Angeles.
-During the first quarter
At the beginning you may not see it necessary to change your usual sports attire. Although the body begins to change from the first day, during the first weeks your silhouette, in general, will hardly change.
Perhaps the chest is the most affected part at this time because it will begin to grow almost from the beginning. The sudden increase in volume, which makes them heavier, coupled with the impact of exercise, can cause them to fall and spoil. If we add to this the discomfort that these changes in the breasts usually cause, wearing a proper bra is essential to maintain a beautiful breast and avoid pain when developing physical activities. Active Maternity Workout Los Angeles.
- Starting in the second quarter
As the days go by one goes widening and the body, irremediably, is transforming. Probably from the third or fourth month the waist will have already begun to disappear. From this moment you will need more comfortable clothes that adapt to the change and do not tighten in the area of the waist or belly.
At this stage you have to make sure to wear clothes that hold your belly and chest well. If you do not want to invest a lot of money in clothes specially designed for this period you can use very elastic or big shirts and sweatpants, long or short, wide and loose and buy an adaptable support belt, which will be very useful for cardiovascular exercise. Active Maternity Workout Los Angeles.
The sneakers must be breathable and provide a good balance.
As for the fabrics, choose the flexible stretch type. Transpire and be light.
From the second or third trimester, depending on the season, if the training is outdoors, it is advisable to have a sweatshirt or windbreak with a front opening that covers the gut completely. It does not hurt that you allocate some budget to acquire a special that fits your premom figure. Active Maternity Workout Los Angeles.
Before purchasing sportswear for pregnancy, keep in mind that...
You can increase one shoe size. The foot in pregnancy tends to swell or retain fluid, even grows a few millimeters, which will make you need one or two sizes.
You have more risk of falling and injuring yourself. This is because during pregnancy the ligaments of the joints become more elastic to prepare for delivery. For this reason, the correct use of footwear is more important than ever. Active Maternity Workout Los Angeles.
You will feel more heat. The action of hormones, along with weight gain, the development of the fetus and many other factors cause more heat to occur when you are pregnant. Usually these hot flashes occur in the second and third trimesters. So it's normal for you to experience more heat while exercising. The best solution, in addition to using light and breathable garments, is to wear several layers of clothing that can be detached depending on the temperature you feel.
You are more prone to sunburn. In pregnancy, the skin is more vulnerable to solar radiation and more prone to burning. If you exercise outdoors, apply sunscreen and put on garments that block the sun's rays, to avoid the appearance of spots.
Your gut grows throughout the day. The abdominal area, although you are a few weeks, usually swells as the hour's pass. You will be surprised to see how what in the morning was a flat stomach, in the evening is a prominent belly. Active Maternity Workout Los Angeles.
4 tips for safe physical exercise in pregnancy
Regular physical exercise is one of the keys to a healthy pregnancy. Whenever done correctly, physical activity in pregnant women is important for optimal pregnancy and for the body to arrive at the time of giving birth in the best health conditions.
There are some sports that you should avoid during pregnancy, but within the physical activities allowed, it is worth taking some precautions. We give you some tips for safe physical exercise during pregnancy. Active Maternity Workout Los Angeles.
# 4 Take care of the balance
As the belly grows during pregnancy, the center of gravity of your body changes and you should be more careful with your balance. That is why there are activities that should be discarded directly (like skiing or skating).
As for riding a bicycle: if you have the habit of doing it, you can continue as long as you feel comfortable and safe. Another fact is that, when you get up from sitting or lying down while exercising, you should do it slowly and gradually to avoid getting dizzy. Active Maternity Workout Los Angeles.
# 3 Take care of the temperatures
Whatever physical activity you choose, it is important to take care that your body temperature does not rise. Be careful not to overheat, do not forget to hydrate and on days of excessive heat or humidity it will be preferable not to exercise.
Another aspect to keep in mind regarding temperatures is when swimming: the temperature of the water should not exceed 32, so hot springs and hot pools are not recommended. Most recreational pools have a lower temperature and are safe. Active Maternity Workout Los Angeles.
# 2 Take care of the postures
The twists in the upper body, the upturned postures and the reclining on the back are postures that must be avoided during pregnancy. Being lying on your back for a long time can cause the weight of the uterus to press on the vena cava, obstructing blood flow and incurring a risk of lack of oxygenation for you and the baby.
These aspects should be taken into account if you practice stretching or yoga. This discipline is very beneficial in pregnancy, but it is best to attend a yoga center specializing in pregnant moms so you can be sure that you have the guidance and care of a professional prepared to work with pregnant women. Active Maternity Workout Los Angeles.
# 1 Take care of your diet and hydration
In addition to the essential care you should have regarding this in pregnancy, it is important that you do not forget to drink enough water when you exercise, as well as replenish calories needed after doing physical activity. Remember that pregnancy is not the time to lose weight or burn calories. Active Maternity Workout Los Angeles.
The key pieces for premoms 'sporty'
Depending on the type of exercise recommended and the quarter, we can take advantage of our usual sportswear or complement them with basic maternity shoes for the 'gym'
As with the dressmaking dress code for the office, the sportswear that we wear during pregnancy can often be 'recycled' from our usual wardrobe, and it is only necessary to find a few key pieces that are worth us in the final stretch. The exercise, moderate and specific for pregnant women, is a usual recommendation of midwives and physiotherapists (if the mother is healthy), and it serves to carry out pregnancy well, to prepare for childbirth, and even to start working from the first day in post-partum recovery. Depending on our physical condition, how accustomed we are to doing sports, or the risk of pregnancy, retaking the sport activity in one or another quarter depends on the indications of the obstetrician, who will be the one who supervises at every moment the health of the mother and the baby, and the possibility of carrying out a physical activity or another.
The intensity of the exercise, especially if it is cardiovascular as in the case of jogging, depends on the abilities and the previous physical form: each woman must adjust her rhythm and preferences at each stage of pregnancy, always trying to be active and without changing your routine. What they all have in common is the need to find comfortable sportswear that does not constrict the rib cage and allows freedom of movement. This includes from active wear garments to footwear and sports underwear, which must fit the new chest size as early as the first trimester (it is the first observable physical change), with extra-firm support, especially if we practice impact exercises, including the static bicycle or the elliptical gym.
It is precisely in this field where more premom firms seem to be investing in their sports garments: one of the technologies of the weaves and the versatile design, that "changes" on the march. Some examples: sports pants, both long and shorts, that incorporate an adaptable elastic band that can be started in the second trimester, and that changes progressively throughout the pregnancy. Also the conventional cotton knit sweatshirt and premiums cut usually incorporates this same elastic band, although in some cases it is sometimes possible to add an extra support belt to an old pant, especially if it is wide and comfortable. The premom windbreakers and windbreakers of today are made of breathable fabric and often incorporate side zippers, which open to accommodate the tummy as it is increasing in size. For the future moms 'addicted' to the pool: the swimsuits with extra support on the chest and the tankinis of two pieces, a mix between swimsuit and bikini that incorporates top and culotte, but that covers the total of the belly unlike the two pieces conventional. And if yours is the trekking or the long walks in the park (the power walking), long-sleeved thermoregulatory robes allow you to leave the house even in the middle of autumn, without worrying about wearing an extra layer of coat. Active Maternity Workout Los Angeles.
Basics in which to invest
Apart from the specific garments, which vary depending on the type of exercise, there are some basics that serve as a hinge regardless of whether one day we go running and another we do floor exercises at home or lift light weights. Among them, the leggings in elastic fabric (which are used to do yoga, pilates, premoms, go to the gym, running ...), in a neutral color and long capri or ankle; the tank tops with elastic at the side seams and incorporated bra, in a variety of colors to give a more fun accent to the sports outfit; and the sneakers, perhaps the most important investment (also the most expensive), since without them it is impossible to do exercises that are not water or soil, and are not usually necessary until the final stretch, when the foot is more swollen and often increases in size. Active Maternity Workout Los Angeles.
Exercise routines to keep you fit during pregnancy
We tell you several exercises proposals that will help you to be in shape during pregnancy. If this happens with total normality, you can choose between several different activities to do and thus arrive in form until the last month. Doing so will greatly facilitate postpartum recovery. Active Maternity Workout Los Angeles.
When you have never exercised
If you are a first-time pregnant woman in terms of physical activities, do not worry, this is also a good time to start! The reasons are several, but to tell you some:
The fact that you are dynamic and active during pregnancy will ensure that you have good blood circulation.
It will also help you reduce the risk of having gestational diabetes and having high blood pressure.
You will strengthen the pelvic muscles and prevent back pain, among other things that can happen when you have a sedentary pregnancy. Active Maternity Workout Los Angeles.
Exercises during the first trimester of pregnancy
Maybe it's when you least want to exercise; It is understandable, there are many changes through which the body passes and between nausea, fatigue and dizziness is difficult to start. You can start walking for a minimum of 30 minutes each day; As you advance in time you can increase the pace and number of minutes. Try to have comfortable shoes to do it.
If you already practiced physical activity before getting pregnant, you can continue with the same routine. Ask your doctor and coach to inform you about it.
An extremely satisfying activity that you can do throughout pregnancy is to practice swimming. In many pools there are special programs for pregnant women that will also help you expand your social circle to share your experience and status. Active Maternity Workout Los Angeles.
Exercises for the second trimester of pregnancy
It is the best time to exercise, of the three trimesters it is usually in this one when pregnant women feel more active, energetic and with desires to do many things. Take advantage and sign up for everything you want to do, always consulting with your doctor first. Active Maternity Workout Los Angeles.
The following are some suggestions for exercises for the second trimester of pregnancy:
Physical activity during the third trimester of pregnancy
In a way, it's like going back to the first quarter. In this period although you no longer have nausea, you feel more heavy and tired and you do not feel like moving so much anymore. It is important that you listen to your body and do what you feel so as not to overstress. Active Maternity Workout Los Angeles.
Pilates workout routine to do at home
This is one of the disciplines most practiced today by pregnant women; therefore we leave you some exercises that you can do at home to complement, for example, with your daily walks. Active Maternity Workout Los Angeles.
You will need to:
Working the chest and shoulders
Exercise routines to keep you fit during pregnancy 4 Sitting on the floor, cross your legs (You can also do it standing up). Roll the towel along and take one end with each hand, lift them up from your head and back, then lower to chest level. Every time you bring your arms up and back exhale. Repeat the exercise 5 times. Active Maternity Workout Los Angeles.
Working waist, obliques and dorsal
exercise routines to keep fit during pregnancy 5Acommend yourself as in the previous exercise, only now you must take the arms that are raised above your head to the right side of your body and then to the left of it to work the obliques. Do 5 repetitions to one side and to the other, resting in the center between one and the other. Active Maternity Workout Los Angeles.
Correct posture, upper back work and core muscles
exercise routines to keep you fit during pregnancy 6 Sit on the floor with your legs open in line, raise your arms to chest height and extend your pelvis forward while you feel your spine curving. Now take an inhalation and extend your spine while you raise your arms towards the sky and hit them to your ears, finally bring your shoulder blades down. You can rest with your arms on the floor. Start again and do 5 repetitions. Active Maternity Workout Los Angeles.
Working hips, thighs and spine
Exercise routines to keep you fit during pregnancy 7This exercise for pregnant women also helps strengthen the legs and buttocks. Place the pillow on the floor and lie on one side of your body while you extend the arm in which you will rest your ear at the height of the biceps. Your legs should be flexed in front of you and you should lift one (always with your knee flexed). Do it between 10 and 25 times and then on the other side. Active Maternity Workout Los Angeles.
Tips to take care of you during pregnancy
A permanent channel of communication is established between the woman and the baby that grows within her. Everything that the mother does affects the fetus: if she practices exercise, it improves her oxygenation; if it eats well, it favors its development; if it rests and seeks tranquility, it provides well-being. They are good reasons to take care of yourself. Active Maternity Workout Los Angeles.
We must reserve a time each day to perform a pleasant activity: have a coffee with a friend, go to the movies, read our favorite authors, go shopping or enjoy a relaxing walk in the park. This time will be something like the icing on the cake. It is essential that, throughout the day, there is a balance between the phases of activity and those of rest. Active Maternity Workout Los Angeles.
Why jump out of bed at the first ring of the alarm clock? It is preferable to stretch with desire, as do cats, before getting up.
This stretching will make us feel better and put the circulatory system on track. For the sake of the abdominal muscles, you have to lie on your side before getting up. Once we have put our feet on the ground, let's raise our arms and let's say hello to the day with a smile. Now we are ready to start the day. Active Maternity Workout Los Angeles.
Take a walk on the soft ground, such as a dirt path or the beach; unload your feet and back. It is essential to wear comfortable shoes without heels, and walk in good posture: upright and with the gut stuck to counteract the curvature of the back.
If before going to bed we apply warm sesame oil on the feet (two tablespoons are heated to the water bath), we give ourselves a good massage and we put on some socks, we will sleep soundly. Active Maternity Workout Los Angeles.
Small anger can evaporate after repeating the following exercise ten times:
Stand with your feet apart and aligned with your shoulders, and your knees slightly bent.
We keep the spine straight, the muscles relaxed, we drop the shoulders and join the palms of the hands to the height of the chest.
Next we press the pulpejos (the part of the palm where the thumb comes out) against each other, counting to ten, and relax. Active Maternity Workout Los Angeles.
Sit on the edge of a chair, with your back straight and your neck stretched.
Lower your chin to your chest while lifting your shoulders to the fullest.
Then they are lowered by rotating movements and throwing them backward. We must try to approach the shoulder blades as much as possible, as if they were going to touch.
It is advisable to repeat the exercise at least ten times. The cervical will look like new! Active Maternity Workout Los Angeles.
Nothing better to take care of us during pregnancy than to give us a good relaxing bath from time to time. We fill the bathtub with not very hot water, we throw about 15 drops of incense or myrrh essence, we submerge ... and we will soon feel its renewing effects.
Stimulating fragrances will also help you regain strength. You have to take two or three drops of citrus essence on an aromatic stone, settle into a comfortable chair, close your eyes and breathe in the smell of the stone.
The essence of citrus is relaxing and stimulating at the same time, therefore, it is perfect to activate our energy in a very short time when we only have a free time. Do not change the aroma without consulting a specialist because not all ether oils are appropriate during pregnancy. Active Maternity Workout Los Angeles.
If the couple, parents or friends want to lend a hand to our tasks, we accept willingly.
And if they do not fall into the account, do not hesitate to ask. It is convenient to get used to doing it, because when the baby has arrived, all collaboration will be little. Active Maternity Workout Los Angeles.
To regain strength there is nothing better than nuts. They can be eaten at any time, and the peeled ones are easy to transport because they fit in any pocket. They provide zinc and magnesium, two nutrients that stimulate gray cells. But do not miss it: about 40 grams a day is enough, because they are also very rich in fat.
A comforting drink. If it's cold, there's nothing more stimulating than having a hot drink. When a baby is expected, it is not advisable to abuse tea or coffee (no more than three soft coffees, four teas a day), or to drink herbal teas that have not been recommended by the doctor. A glass of milk with honey (ideal before going to sleep) or a pennyroyal will give us energy and hydrate us. Active Maternity Workout Los Angeles.
During a short break we can do the following exercise:
We lie on the floor face up (while it is still comfortable to do so) in front of an empty wall.
Little by little we get closer to the wall, and we raise the stretched legs, until they form a right angle with the wall.
Next, we open our legs to the sides as much as possible, without forcing.
Place your hands on the sides, where you will notice the occasional pull (unimportant) by the posture.
Oxygen-laden can also help reduce stress. We breathe deeply, consciously, as if we were going to send oxygen to the last corner of the body. We expel the air slowly, taking more or less twice as long to breathe as to inspire. The future baby will thank us and our mind too. Active Maternity Workout Los Angeles.
If we are one of those people who go around and around the problems, a cranial massage will come as a ring to the finger. We can give it to ourselves.
We put our hands on the head as if we were going to wash our hair, but, instead of rubbing the scalp, we beat the head rhythmically and gently with the fingertips, as if between the hands we had a delicate drum.
We go from top to bottom, and from front to back, covering the whole head little by little. This drumming stimulates the scalp and nerve pathways and, incidentally, helps to free us from negative thoughts and emotions.
It is advised to do it about 40 times.
The message that our partner gives us will also make us feel extremely well. It is easy to understand: on the surface of the skin are the receptors of endorphins, the so-called hormones of happiness. In addition, it is proven that gently massages and caresses benefit health. They relax and stimulate the circulatory system and the lymphatic system. Just be careful with the spine: it should be for professionals. Active Maternity Workout Los Angeles.