We have spent a few weeks in which we have explained what are the ideal exercises to do when a woman is pregnant, but without a doubt one of the best ways to train when she is in this state is do it in the water, good swimming or working out.
Water is indispensable for life itself, we are almost all water, and it is known that swimming is one of the most complete sports that exist, in addition to one of the healthiest for people whether they are pregnant women as if they are not, and also, more when it is so, because water lowers possible impacts.
The advantages of water exercise
He Water it makes the bodies that are submerged in it greatly reduce their physical weight so exercising in water is ideal for pregnant women, since by taking advantage of floating in water, you would be supporting only 50% of your own weight, thus reducing the risk of hurting you.
Another very important advantage is that when performing the exercise within an element that balances body temperatureAs is the water, it is complicated, if not impossible, for the pregnant woman's body to overheat, as it could happen if you exercise on the street.
In addition to these two main advantages There are others that are derived from performing the exercise in the water during pregnancy, such as the following:
- Muscle enhancement: Water serves as resistance to all angles, improving muscle toning, strength and mobility in all senses and muscle areas.
- Improves blood circulation: Water training makes the oxygenation of the skin better, resulting in an improvement in blood circulation, benefiting the hydration of different muscle groups.
- Low back pain: We should no longer bear the full weight of the belly since the water does its job and causes it to lose its value, so that the vertebrae suffer an unblocking that makes the spine work more widely.
- Improves breathing: exercising underwater causes us to tone the diaphragm, which implies that lung ventilation is improved.
- Integral ventilation: When exercising, the water around the body is stirred, this agitation produces a kind of massage that produces a deep and continuous relaxation in the body, very suitable for childbirth.
Recommendations for the routine
Normally when someone talks about exercising in the water they immediately think about swimming, but this It is not always necessary to know how to swim to practice water exercises, since most of the exercises and movements that are performed are done with water at the waist or at most to the chest.
The first thing to do is warm the muscles well for at least five minutes. It can be done by taking a walk around the pool or doing long swimming at a very low intensity. The complete routine should not exceed never 30 minutes long.
As at the beginning a warm-up is carried out, when the training routine is over you should perform some five minutes of body cooling. The system is the same as in the heating, walking around the pool or with long ones swimming at a very low intensity.
Very important is always drink enough liquidThis is usually a problem because when you exercise in water it is normal for thirst to be much less, so drink before you start the exercise even during exercise even if you do not feel hot.
Exercises to perform
The exercise that should be performed when you are pregnant in the pool should be a soft and proper gymnastics. Water is a means that desestresa and is the most appropriate to perform an effective and at the same time relaxed physical activity, so you do not have to use a high intensity in the exercises since this much sought-after and desired relaxation would be lost.
They must be done joint mobility, strengthening and elongation exercises of the major muscle groups involved during pregnancy and childbirth. This involves a job of breathing and relaxation, very convenient to be able to go through body aches and tensions that could arrive in childbirth.
If you experience fatigue or dizziness, headache or cramping, vaginal bleeding, contractions, blurred vision, difficulty walking, or if you do not feel the baby move (which is common when we exercise) check with your doctor.
