Women who have never had muscle building and decide to start these exercises during pregnancy can harm the baby because in these cases there is a risk of:
The best way to know if exercises are safe during pregnancy is to talk to your doctor and gym teacher before starting exercises and if the woman hasn’t exercised before pregnancy, she should choose lighter, lower-impact exercises.
- However.
- Even pregnant women who were already used to bodybuilding before becoming pregnant should be careful not to do very intense workouts or train more than 3 times a week.
- Each workout should last from 30 minutes to 1 hour.
- With series of 8 to 10 repetitions per exercise.
- Another important precaution is to choose low-impact exercises.
- Without forcing the pelvic area.
- Abdomen and back.
- Which should be guided by a physical education professional.
Women who have not exercised should rest during the first trimester and start activity only in the second trimester, when the risk of miscarriage decreases.
In addition to being contrasted for women who have not muscled before becoming pregnant, this type of activity is particularly proven for pregnant women who have:
Ideally, always go to the doctor before starting any physical exercise, assess the health of the pregnancy and ask permission to exercise, in addition to being accompanied by a physical educator to do everything safely. See when to stop physical activity during pregnancy.
For women who have not practiced bodybuilding before pregnancy, ideally they perform low-impact physical activity for the spine and joints, such as Pilates, swimming, aquagym, yoga, aerobics, walking and biking on the stationary bike.
In addition, doing small exercises throughout the day is also beneficial for the body as they perform at least 30 minutes of physical activity together, so the woman can do 3 times a day 10 minutes of walking for example, which will already have positive results. pregnancy.
Mild to moderate physical activity during pregnancy has the following benefits:
In addition to the benefits for the body and baby, exercise also helps increase a woman’s self-esteem and reduces stress, anxiety and the risk of postpartum depression.
Exercises not recommended include abs, pumps, heels, and exercises that require balance because they impact the belly or increase the risk of falls, which can harm your baby.
For example, exercise or sports such as volleyball, basketball, horseback riding, high-impact gymnastics, and scuba diving should be totally avoided during pregnancy, even for women who were already involved in these activities before becoming pregnant.
In addition to bodybuilding, see other exercises that facilitate normal childbirth.