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. Best Maternity Capris 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 premom 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 Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris Los Angeles.
The sneakers must be breathable and provide a good balance. Best Maternity Capris Los Angeles.
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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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 from the second trimester, and that changes progressively throughout the pregnancy. Also the conventional cotton knit sweatshirt and premoms 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris Los Angeles.
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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris 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. Best Maternity Capris Los Angeles.