You can continue to attend the gym during pregnancy, provided you take a few precautions.
Body Pump class, running on the carpet, muscular abs: sometimes you do your exercises at the gym without knowing you're pregnant. Does this pose a risk to you or the child to come? "In the first two months, it does not matter," says Lucile Woodward, coach. On the other hand, once you are sure of your pregnancy, it is important to seek the advice of your doctor before going back to train. Some high-risk pregnancies are indeed incompatible with physical activity.
"For others, continuing to move helps limit weight gain.This also promotes blood circulation and prevents gestational diabetes and hypertension," says Marion Laloue, sports coach who participates in the show Gym Tonic on C8. It's also very good for morale, thanks to the release of endorphins. "
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Attention to the perineum
Even so, some group classes are not recommended, even for the more athletic ones. This is particularly the case of boxing and all violent sports and / or contact. "It is also preferable to minimize impacts and jumps, Marion Laloue says, because these movements exert a strong pressure on the perineum." We therefore replace the carpet race with elliptical or exercise bike sessions, at a gentle pace.
Lucile Woodward recommends that you avoid body-building machines as much as possible, "unsuitable for the body of pregnant women". "Free weights" – dumbbells or kettlebells – are more interesting. However, be careful with their weight: except for large sports, very used to 'lift heavy', I recommend not to exceed ten kilos. "Always because of too much pressure on the perineum.
The thorny issue of abdominals
Are you proud of your abs? Better to think that their path will gradually disappear. And nothing serves to chain the series of crunches or bust records to keep as long as possible flat stomach. It is even strongly contraindicated.
"The grand rights are the last muscle layer of the abdominals.These are the ones who give this impression 'chocolate bar', Marion Laloue details.At the time of pregnancy, they deviate to make room for the uterus. are over-stressed during this period, they will not reposition themselves symmetrically after delivery. " We risk a diastasis. This disorder is defined by a marked separation between the right and left parts of the abdominals. It does not resorb naturally and requires surgery.
To continue to work the abdominal strap, hypopressive exercises, based on ventral breathing, are the most effective. The perineum is engaged and no pressure is exerted on the perineum. "These exercises actively involve transverse and oblique muscles, the deep muscles of the stomach, which maintain the spine, ribs and uterus," says Lucile Woodward.
Work the deep muscles
To work the rest of the body, one can continue to practice complete muscle building exercises, such as lunges or squats. "We can use a swiss ball -a big balloon-or a Bosu-half-sphere door on which you can stand or lean, suggests Lucile Woodward. These accessories force us to constantly seek our balance. They allow to engage the deep muscles. "
The TRX -two straps to attach to a bar- is also an interesting tool. It can be suspended with all its weight and achieve, without impact, exercises for the back.
Finally, it is important not to neglect the end-of-session stretches, while having some elements in mind: "During pregnancy, more relaxin is secreted-the hormone that allows the relaxation of ligaments-than Marie Laloue explains, "This may give the impression that you are more flexible than usual, it should not force you, you could be injured."
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Know how to slow down
If you feel too tired to continue to exercise regularly, you stop, without feeling guilty. Some signals must be taken seriously: shortness of breath is to be avoided because the baby, he, has no oxygen reserves in which to draw if necessary. If the belly suddenly becomes harder or contractions, even weak ones, are felt, we stop the practice.
For those who feel good, Lucile Woodward advocates a gentle pace: one or two weekly sessions of forty minutes prenatal yoga or gym, to complete with a little bike or swimming once a week.
"In any case, the practice of sport during pregnancy must not be aimed at improving its performance or losing weight, it is only a question of compensating, as much as possible, the muscular wasting, inevitable during this period, and of to do good, "concludes the coach.