Is it good exercise during pregnancy?
The practice exercise improves cardiovascular fitness and muscle, promotes postural correction and avoid an excessive weight gain, which provide the pregnant a better overall fitness and allow you to face the work of pregnancy and delivery with less risk.
It also reduces digestive discomfort and constipation, increased psychological well-being by reducing anxiety, depression and insomnia and creates a healthy lifestyle.

pregnancy exercise

Improvement in blood pressure and protects against gestational diabetes, which can be used as an alternative treatment that would reduce or even eliminate the use of insulin.


It shortens the postpartum hospital stay and reduces the number of cesarean sections.
The level of adaptation to physical exercise before pregnancy will be a determinant in tolerance and opportunities for physical activity: the higher the aerobic, cardio and energy efficiency, better vascularization of tissues and greater ability to remove heat.

General recommendations for physical exercises in pregnancy
The exercise prescription should be individualized and subject to regular medical checks.
- It will recommend exercise programs to moderate intensity aerobic made should not exceed 70% of the maximum volume of oxygen in the mother, maintaining maternal heart rates below 140 beats per minute (70% of their theoretical maximum heart rate,).


The theoretical maximum frequency is calculated using the following formula: MHR = 220 – Age. For example, a 30 year old woman will be your maximum heart rate: 220-30 = 190 beats per minute. 70% of 190 is 133. Then this woman to make an aerobic or resistance exercise (eg stationary bicycle) must not exceed 133 beats per minute. The anaerobic condition is less important during pregnancy.
- The exercise must be conducted regularly (3-4 sessions of 20-30 minutes per week) rather than intermittently or discontinuously.
- Avoid physical exercise at high intensities or in the competitive area and the sharp increases in the amount of exercise.
- If done something intense exercise, should not continue for more than 15 minutes or practice in hot and humid weather for the risk of dehydration and hypothermia (increased temperature).
- We must do warm-up and “cooling” post (for 5-10 minutes, accompanied by stretching and relaxation before and after each session).
- Avoid contact sports, falls, collisions or counterattacks.
- We need to limit the movements of large amplitude by the existing joint hyper mobility in pregnancy, which entails a higher risk of musculature injuries and joints (sprains and strains).
Avoid:

  • Balance exercises, with risk of falling or abdominal trauma in the 3rd quarter.
  • The static position for prolonged periods.
  • Sudden changes of position by the risk of dizziness and falls.
  • It restricts the conduct of Valsalva maneuver, forced expiration with the mouth and a stuffy nose, which reduce fetal oxygenation.

Can I exercise during the 1st trimester? What in the 2nd and 3rd quarter?
1st trimester:
Women who exercise routine usually be able to continue its practice but with slight modifications, spacing workouts and avoiding injury. The heart rate is not a good index of exercise intensity, as it varies greatly depending on the time of pregnancy, pregnant position, etc. and, as noted above, during pregnancy there is an altered response of heart rate in exercise prevents heart rates reach their maximum. In order to prescribe to exercise, is more correct to be guided by the subjective perception of effort, always fleeing from fatigue.
In female athletes do not affect performance during the 1st quarter, but then gradually drops. Pregnancy appears to have a “training effect” which increases performance in the postpartum, as has been shown in tests done on athletes who continued to train throughout pregnancy and after delivery of oxygen consumption reached higher than pre-pregnancy.
In sedentary women who exercised or occasionally, pregnancy is not the right time to encourage new sports. It is advisable to include a specific program for childbirth preparation.
2nd and 3rd quarter
Activities will be sought to develop qualities such as flexibility, relaxation, muscle strength (aimed at strengthening the pelvic muscles and correct posture changes resulting in displacement of center of gravity back) and breathing exercises.
Should restrict swimming in the last 6 weeks because of the risk of infections.
In sedentary women who exercised or occasionally, pregnancy is not the right time to encourage new sports. It is advisable to include a specific program for childbirth preparation.

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