Exercise during pregnancy
Exercise can be beneficial in healthy women who have a relatively normal pregnancy. Here are some of the known benefits:
Reduction in excessive weight gain
Increase energy
Better mental health
Improving the ability to cope with excess weight during pregnancy
Reducing the risk of gestational diabetes
Reduce labor pain
Lower weight, but healthier baby at birth
Easier return to pre-pregnancy weight
Easier return to pre-pregnancy fitness level
Starting or continuing an exercise program during pregnancy should be done in consultation with a doctor. Ask your doctor what signs or symptoms to look for that might indicate an adverse reaction to exercise, and maintain an ongoing conversation about your workouts and the changes that are happening to your body. Although exercising during pregnancy can be beneficial, don’t try to maintain a high level of fitness that is desirable for racing. Research has shown that blood flow is not compromised to produce the energy needed during moderate intensity exercise. However, strength training is greatly compromised as a result of possible competition between mother and fetus for the use of blood products, among other tissues.
Cornelia (Kitty) Haug
Heart rate is not a reliable measure of exercise intensity during pregnancy because blood flow is diverted back to metabolism. It is better to determine the intensity of the exercise using the observed pressure perception. Avoid prolonged strength training and stop exercising before exhaustion.
Outdoor cycling is not recommended during pregnancy. One of the biggest risks for the baby during pregnancy is vulnerability. Even on the best of days, there is a risk of tripping and falling. As pregnancy progresses, your center of gravity changes, which greatly alters your balance and increases your risk of falling. Therefore, it is recommended to do stationary exercises (stationary bike) during pregnancy.
Body temperature regulation is compromised during pregnancy as a result of increased insulation (extra adipose tissue) and re-diversion of blood flow towards metabolism, providing less blood to cool the skin. With the importance of maintaining a healthy core temperature during pregnancy, a cooler training environment that is possible to be indoors during the warmer months is another benefit of using an indoor training environment.
Nutritional recommendations for female athletes
After pregnancy, you can return to full exercise as soon as your doctor and body deem it safe to do so. It may take some time for hormone levels to return to normal. During forced detraining, start at lower intensities and work up gradually to avoid injury while your body rebuilds.
