Exercise and pregnancy

During pregnancy, exercise can help you stay fit and prepare for childbirth. From WTE we show a set of guidelines to perform any training most appropriate way.

1. Exer c ise and pregnancy

2. Pregnancy Pregnancy is the term used to describe the period in which a woman carries a fetus inside Pregnancy usually lasts about 40 weeks , or little more than nine months , calculated from the last period menstrual until childbi (term pregnancy, 39-40 wk .) First Trimester (Week 1 to Week 12 ) Second quarter (Week 13 to Week 28 ) Third quarter (Week 29 to Week 40 )

3. Changes in pregnancy • Heartburn and indigestion (caused by pregnancy hormones) Numbness or tingling in the hands (syndrome Carpal tunnel ) • Leg cramps (changes in processing calcium) • Breast changes (adaptation to lactation) • Body aches (sciatica, pelvis, ...) • Constipation (hormones and expansion of the uterus) • Stretch marks, skin changes • Fatigue, trouble sleeping • Urinary frequency and loss (temporary problems bladder control)

4. Changes in pregnancy

5. Changes in pregnancy • Hemorrhoids • Swelling • Dizziness • Morning Sickness • Varicose veins (by increasing blood volume) • Changes of character and mood, increased sensitivity

6. Physical changes in pregnancy • Changing the center of gravity • Increased lumbar lordosis • Change in motion • Increases of about 10 to 14 kg. (average 12.5) (WHO) • Increased basal body temperature 0.3-0.6 degrees (due to progesterone and estrogen) • Muscle Hyperplasia • Increase spending 40% heart • Increases heart rate but decreases pressure arterial • Hyperventilation (oxygen supply exceeds demand) • Fluid retention

7. Changes in pregnancy

8. Exercise and pregnancy • Same benefits as for non-pregnant women BESIDES: • Prevents excessive weight gain during pregnancy • Promotes recovery from past pregnancy weight • Reduce the future baby's risk of developing obesity and metabolic diseases; lower risk of diabetes and gestational hypertension • Improves mood • Improved heart rate variability in the mother and the fetus (May et al. 2010, 2014) • Reduce body pain • Reduce the number of cramps and ramps

9. Types of exercise • Aerobic training • Dynamic Strength training • Pelvic floor exercises • Stretches • Yoga / Tai-chi • Relaxation • Water exercise

10. Recomendations • Stand up slowly • Avoid standing too long • Take frequent breaks to rest your hands • Lie on your left side • Do not lie down after meals • Avoid tight knee socks • Sit with your legs and feet raised • Drink lots of fluids

11. MIRANDA, M.D.; NAVÍO, C. ( 2013). Benefits of exercise for pregnant women. Journal of Sport and Health Research. 5(2): 229-232 ARTAL, R.; WISWELL, R.; DRINKWATER, B. ( 1991). Exercise in pregnancy (2ª ed ). Baltimore, Maryland, Estados Unidos: Williams and Wilkins . 2. Artal , R. (1995). Ejercicio y embarazo. Madrid: Editorial Médici . 3 GOUVEIA, R.; MARTINS, S.; SANDES, A.; NASCIMENTO, C.; FIGUEIRA, J.; VALENTE, S. ( 2007). Gravidez e Execício Físico. Mitos, Evidências y Recomendaçoes . Acta Med Port. 20:209-214. 4 MELZER, K.; SCHUTZ, Y.; BOULVAIN, M.; KAYSER B. ( 2010). Physical activity and pregnancy : cardiovascular adaptations , recommendations and pregnancy outcomes . Sports Med . 40(6): 493-507 References