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Yoga classes, tai chi, aquagym, Pilates exercises are part of the industry group charged, they are part and aerobics, spinning site, aerodance site, power lifting, etc. site., Except that only the first series to help women enumerated during pregnancy, providing them with easy exercises in the gym, special needs in the 9 months.
Yoga , for example, works directly with the mother’;s mind, succeeding in a high degree of concentration and relaxation increased in each exercise that she practices. Breathing, so important for pregnant women, is the bridge between body and mind. Learning to breathe properly, you will be able to remain lucid and will manage to easily relax contractions. Exercises aimed at muscle control, and tone, so the lower body muscles will be worked and stretched enough, allowing a smooth opening of the pelvis during birth. The mother will have control of her body stronger, toned, with good mobility, being able to relax completely. Maintaining the body in harmony, free of surface tension and pain, will rest better and, perfectly, will be ready to travel the birth in an active form.
Aqua-gym as an alternative choice is very appropriate at this time. The force of gravity gets a new definition in water and there before make it extremely low impact form of exercise in an optimum for pregnant women. Water is the ideal environment for any exercise, because it helps improve blood circulation, lowers blood pressure and regulate heart rate during exercise. Pressure on the back and joints is reduced, and the balance after these workouts is surprising: joint mobility is improved by at least 50%, as well as the ligament, increased muscle tone and good physical condition allows us to categorized it as a form of motion is indicative both during pregnancy, and before or after. Water dissipates heat immediately eliminated from the body, which gives a sensation of coolness and relaxation, unparallel in any other sport. In addition, prevents obesity, varicose veins, cellulite, ischemic heart disease, osteoporosis and rheumatism. To perform the correct exercises, the abdominal and back muscles need to be strained to avoid floating, giving the mom powerful muscles. Aquagym can be practiced until after birth and without any contraindication.
In terms of fitness-type anaerobic effort, however it is recommended that in the first quarter to be minimal effort, leaving the next two two quarters in which you can choose to exercise the right tone and cardio. During exercise, heart rate should be less than 134-140 BPM (beats per minute), and the effort may not last more than 30-40 minutes. In fitness, pregnant women should know they can not put pressure on the abdomen, also aimed at including balance exercises should be excluded from the training program, as well as those involving a cardio exercise suddenly (climbing stairs, etc. stepper site.). Otherwise, under the careful guidance of a specialist coach, pregnant women can achieve effective workouts in the gym.
You should know that complete procedures, which involve breathing correlated with that process and water (breathe in the air, exhale into the water) – to be eliminated in these months, so that all diving is prohibited. Mother apnea can let the baby without oxygen! Breaststroke swimming style and a head so much damage to the surface of the lumbar spine, and so sensitive due to extra weight.
However, childbirth is an athletic event for the pregnant woman must also train an athlete to run a marathon. Women must enjoy the changes that occur and to accept the exercises you can do in terms of these changes. The most important aspect of prenatal training is that women learn to know his own body, its reactions to effort, resilience and means that can accommodate the demands of pregnancy, but also of the job or their lifestyle.