2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16
Pregnant? “Eat for two and avoid getting tired. This 9 month VIP couch pass with unlimited ice cream is long expired!
Nowadays, with the help of science, recommendations for prenatal training have taken a completely different direction. Studies prove it: staying active during an uncomplicated pregnancy is beneficial for both mom and baby.
The general medical recommendation regarding prenatal training is not to practice an impact sport requiring agility/coordination, because the risks associated with this practice are greater than the benefits. However, starting a training program and/or a group class adapted to her condition is strongly recommended when the pregnancy is without complications. To exclude any contraindications to prenatal training, it is important to complete the XAAP for pregnant women with your doctor or midwife. If you pass the test, you have the green light to start a safe adapted training!
Close-up on the benefits of prenatal training that will convince the less athletic to put on their sneakers
For mom
Pregnancy comes with its share of discomfort. To reduce musculoskeletal symptoms such as back pain and symphysis pubis pain, nothing better than training! Be careful, however, because several exercises that are not suitable for pregnant women could aggravate these musculoskeletal symptoms. Among other things, rapid lunges can irritate the pubic symphysis and abdominal planks can create too much pressure on the abdominal wall and cause back pain. A multitude of safe and effective exercises can easily replace these and act as allies to relieve the discomforts of the second and especially those of the third trimester. Note, among other things, that targeted exercises for the transverse and pelvic floor are particularly important to include in the prenatal training program to facilitate labor as well as pelvic and abdominal rehabilitation after childbirth.
In sum, studies show that active pregnant women have a lower risk of gestational diabetes and high blood pressure than those who did not practice prenatal physical activity. Doing aerobic and muscular exercise also helps to reduce the weight gain of the mother and baby during pregnancy, facilitates labor in childbirth (less likely to resort to an unplanned cesarean section or other interventions) and speeds up postpartum fitness.
For baby
Prenatal exercise increasesfunctional capacity of the placenta and facilitates gas exchange with the fetus. According to a study carried out at the University of Montreal, we notice a faster neurological maturation in babies whose mother has trained for twenty minutes, three times a week. Not convinced yet? Another study proves that babies of active moms, compared to those of sedentary moms, have he althier hearts - lower heart rate and increased systolic capacity - better stress tolerance and lower body fat.
In a pregnancy without complications, there are more benefits than risks in practicing exercises adapted to pregnant women. It is therefore important to call on a trainer certified in perinatal training to ensure that you move in a safe and efficient manner. Remember that moving during pregnancy has positive effects on your immediate energy level, but also on your general condition in the medium and long term! It is an investment of time that will quickly pay off for your he alth and that of your baby. Come on ladies, it's time to proudly parade that belly in a sports outfit!
- British Association of Sport and Exercise Medicine - Exercise during pregnancy and gestational diabetes-related adverse effects.
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Training and strength training during pregnancy
Strengthening exercise, when properly performed according to the criteria and needs of a pregnant woman, strengthens the body and can therefore reduce and prevent the risk of injury
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