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Pregnancy 2023

Musculação in pregnancy - Who can do it and Risks

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Musculação in pregnancy - Who can do it and Risks
Musculação in pregnancy - Who can do it and Risks

Women who have never practiced weight training and decide to start these exercises during pregnancy can harm the baby because in these cases there is a risk of:

  • Injuries and strong impacts to the mother's belly,
  • Decreased amount of oxygen for baby,
  • Decreased fetal growth,
  • Low birth weight and
  • Premature birth.

The best way to know if exercises are safe in pregnancy is to talk to the doctor and the gym teacher before starting the exercises and if the woman did not practice any exercise before pregnancy, she should opt for more lightweight, with less impact.

However, even pregnant women who were already used to weight training before becoming pregnant need to be careful, not doing too intense training, or training more than 3 times a week. Each workout should be 30 minutes to 1 hour, with sets of 8 to 10 repetitions per exercise. Another important care is to opt for low-impact exercises, without straining the pelvic region, abdomen and back, which must be guided by a physical education professional.

Can pregnant women do weight training?

Pregnant women can do weight training

Who can't do weight training in pregnancy

Women who did not exercise should rest during the first trimester and begin activity only in the second trimester, when the risk of miscarriage decreases.

In addition to being contraindicated for women who did not practice weight training before becoming pregnant, this type of activity is especially contraindicated for pregnant women who have:

  • Heart disease;
  • Increased risk of thrombosis;
  • Recent pulmonary embolism;
  • Acute infectious disease;
  • Risk of premature birth;
  • Uterine bleeding;
  • Severe isoimmunization;
  • Morbid obesity;
  • Anemia;
  • Diabetes;
  • Hypertension;
  • Suspected fetal stress;
  • Patient without prenatal care.

The ideal is always to go to the doctor before starting any physical exercise, to evaluate the he alth of the pregnancy and ask for permission to exercise, in addition to being accompanied by a physical educator to do everything safely. See when to stop physical activity in pregnancy.

Recommended exercises for sedentary pregnant women

For women who did not practice weight training before pregnancy, the ideal is to do low-impact physical activity for the spine and joint, such as Pilates, swimming, water aerobics, Yoga, aerobics, walking and cycling on an exercise bike.

In addition, doing small exercises throughout the day also bring benefits to the body as long as they complete at least 30 minutes of physical activity together. Thus, a woman can do 10 minutes of walking 3 times a day, for example, which will already have positive results for pregnancy.

Benefits of physical activity in pregnancy

Light or moderate physical activity during pregnancy has the following benefits:

  • Mother weight gain;
  • Prevent gestational diabetes;
  • Lower risk of premature birth;
  • Shorter duration of labor;
  • Lower risk of birth complications for mother and baby;
  • Reduce the risk of having a cesarean;
  • Increase the physical capacity and disposition of the pregnant woman;
  • Prevent varicose veins;
  • Reduce back pain;
  • Help control blood pressure;
  • Increase flexibility;
  • Facilitate recovery after childbirth.

In addition to the benefits for the body and the baby, exercise also helps to increase a woman's self-esteem and reduce stress, anxiety and the risk of postpartum depression.

Benefits of Physical Activity

Exercise not recommended for pregnant women

Among the exercises that are not recommended are sit-ups, push-ups, jumps and exercises that require balance, as they impact the belly or increase the risk of falling, which can harm the baby.

Thus, exercises or sports such as volleyball, basketball, equestrianism, high-impact gymnastics and diving should be completely avoided during pregnancy, even by women who already practiced these activities before becoming pregnant.

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