Fit for two: sports in pregnancy
This sport is good for pregnant women
Expectant mothers do not have to spare themselves, nor stop their training. However, it is a prerequisite that they do not have a high risk of pregnancy and that the attending physician gives the go-ahead for training. Optimal are walking, swimming, yoga, aquajogging or cycling, Other sports are also allowed if the woman has been running her regularly before pregnancy. Even moderate strength training is allowed.
Watch out should be at impact loads: "At Jogging or aerobics The pressure on the pelvic floor and on the cervix is particularly great, "explains Marion Sulprizio, who heads a research project with pregnant women at the German Sport University in Cologne." Most of the time, however, such sports are discouraged, but the same applies to experienced athletes: to listen to one's own body and reduce the dose or intensity if you feel uncomfortable. "
Sporting taboos
Pregnant women should refrain from new sports and a very strenuous workout - the pulse should not permanently exceed 150 beats per minute. Sports with a high fall and injury risk are to be avoided per se, for example Skiing, horse riding and squash. This also applies to sports with opponent contact such as Handball, basketball or martial arts, Even strong heat or cold do not make pregnant women happy during training.
The optimal sports dose
The absolute maximum is the usual training amount. Exploitation is not announced, but you can come to a sweat quietly. On regeneration days place value - always a day training
When the belly comes to it
In the last trimester of pregnancy, the child and abdominal circumference increase enormously. The increased weight makes for an enormous more strain, In addition, joints and ligaments become looser due to the pregnancy hormones and the musculoskeletal system becomes more unstable and prone to injury. At least then you should From jogging to walking or Nordic walking, This protects the joints and prevents discomfort. Tip: Pay attention to sturdy, cushioning shoes.
And what about the abdominal workout?
The training of the abdominal muscles is recommended both before and after birth - however, only the oblique abdominal muscles and the pelvic floor should be strengthened, not the straight abdominal muscles: "Better leave out crunchesotherwise the uterus can not find the support and space she needs as pregnancy progresses, "says expert Marion Sulprizio.
After delivery The woman should not begin again until the crevice between the straight muscles, which runs down from the navel, has closed. This can be determined by the doctor or the midwife. Sulprizio: "If you start your training too early, there is a risk that the straight abdominal muscles will permanently linger, leaving the gap between the muscles."
