Sports students in pregnancy: move safely

Pregnancy is a unique and transforming period in The life of a woman. It is marked by physical, emotional and hormonal changes that can be both exciting and sometimes destabilizing. But good news: staying active with the advice of a sports coach in pregnancy can help you live this experience in a more serenely and better health.

Chez Fit healthyWe firmly believe that moving during pregnancy both beneficial for both mom and baby. However, each trimester of pregnancy has its own specificities and the important thing is to practice suitable and safe physical activity. Here are our suggestions to be active during the nine months.

First quarter: the foundations of a physical security activity

As soon as you learn to be pregnant, it is natural to ask questions about what you can ask in terms of exercise or not. The first quarter is often synonymous with fatigue, nausea andAdaptation to a new rhythm. However, maintaining physical activity from moderate light can help you manage these symptoms.

Key advice:

• Consult your doctor : Before starting or continuing a sports program, check with your health professional who is everything in order.
• Bet on lightness : Favors soft activities such as walking, prenatal yoga or swimming.
• Adopt a suitable pace : Listen to your body! If you feel tired, slow down. The first quarter is also a period in which you can re -evaluate your sporting goals.

Examples of exercises:

1. Room : From 20 to 30 minutes, from 3 to 4 times a week.
2. Sweet Muscle Raespinging : With elastic bands or body weight exercises such as modified squat and exercises.
3. Elongation : To relieve tensions, especially in the back and hips.

Fithesthy suggestion: a session led by A Pregnancy of specialized sports coach It ensures you an optimal practice from the beginning!

Second quarter: increase your energy safely

Ah, the second quarter … often called «the golden age» of pregnancy! You have more energy, nausea disappears for many and your belly is starting to turn. It is an ideal period for Strengthen your fitness While preparing your body for childbirth.

Key advice:

• Bet on strengthening : With your center of gravity that changes, working on your stability and deep muscles is essential.
• Hydrate : Dehydration can occur quickly, so always keep a bottle of water at hand.
• Look at your postures : With the help of a coach, make sure that your movements respect your alignments to avoid any injuries.

Examples of exercises:

1. Reinforcement of the pelvic floor : Kegel’s exercises are your allies to prevent urinary losses.
2. Prenatal Pilates : Ideal for strengthening the trunk and improving posture.
3. Sweet aquagym : Reduces joint pressure while it allows you to work on your resistance.

Tip to the Sanda: remember to add Breathing exercises for your sessions. Not only will they prepare you for childbirth, but they will also help you manage daily stress.

Third quarter: wellness and preparation for childbirth

In the final stretch, your body brings all the weight of yours growing child. You may feel more fatigue or localized pain. The main objective in the third quarter is to remain active by preserving comfort.

Key advice:

• Suitable your movements : Stretching and delicate exercises become priority.
• Attentive to elongated positions : Avoid positions on the back that are too prolonged to prevent the vena cellar syndrome.
• Focus on the breath : Integrate relaxation and deep breathing techniques to appease tensions.

Examples of exercises:

1. Hip mobility : Create pelvis circles on a fitness ball to relieve lumbar tensions.
2. Standing exercises : With a chair like support, works on squats and sales.
3. Meditation and relaxation : Plan from 10 to 15 minutes a day to calm the mind.

Tip to the Sanda: a Sports Coach Lettina Customize your exercises To meet your specific needs and support you at each stage.

The benefits of physical activity during pregnancy

• Pain reduction : Moving helps prevent back pain and cramps.
• Mood improvement : The exercise releases Endorfine, ideal against stress and emotional fluctuations.
• Preparation for childbirth : Good physical condition often facilitates work.
• Postpartum recovery : The more you are active during pregnancy, the more it is easier to find your shape later.

Why call a pregnancy sports coach?

Invite to Sports coach specialized in supporting pregnant women It has many advantages. First, an expert coach will be able to design a training program perfectly suitable for your needs and any phase of pregnancy. It will take into account your medical history, your level of physical activity and your personal goals.

A coach also helps you exercise you safely. Guarantees that your postures are correct, Reduces the risk of injuries And regulates the exercises according to your sensations of the moment. In addition, it supports you in the development of a balanced routine that prepares you effectively for childbirth while it helps you manage stress.

Working with a coach, benefit from a Moral support and constant motivation. It is there to answer your questions, encourage you and guide you in all your motherhood. With such support, you are sure to remain active while respecting your body and changing needs.

A coach to help you understand nutrition

Nutrition plays a key role during pregnancy, both for the health of the mother and for The good development of the child. A nutritional coach specialized in maternity can help you adapt your eating habits based on your specific needs at each stage of pregnancy.

Working with a coach specialized in dietetics is to benefit from a personalized support to ensure that you consume good nutrients in sufficient quantities. It can guide you to balance your meals, avoid deficiencies and meet the needs increased in vitamins and minerals, such as iron, calcium or folic acid. Also, it can help you Manage any nausea, cravings or gastric reflux often associated with pregnancy.

In collaboration with a sports coach, a nutritional coach can also optimize physical performance and recovery after childbirth. Together, they accompany you to experiment with a high -form pregnancy, while they lay the foundations of a long -term healthy lifestyle.

Preparation for childbirth

Good physical condition often facilitates work. Physical activity allows in particularImproves cardiovascular resistanceessential for the work of childbirth, often compared to a marathon. A reinforced perineum and controlled breathing will give you the keys to better manage the contractions and push effectively.

Also, a Regular practice of specific exercises It can help reduce the risk of complications, such as the use of tools during childbirth. The best prepared muscles help make expulsion faster and less trying.

Postpartum recovery

The more you are active during pregnancy, the easier it is Find your shape after. Regular prenatal activity helps to limit muscle loss and accelerates healing, especially in the event of cesarean cut. In addition, sport helps to better balance your hormones after childbirth, which can help prevent blues for children.

The Sports Coach Pregnancy: Your Ally

Staying active during pregnancy is a beneficial and satisfying choice, provided that you respect your body and needs. ON Fithealth.frWe are here to guide you in this adventure with personalized advice e Specialized coaches who include your problems.

So, ready to move with us for all pregnancy? Do not hesitate to contact us to start your adapted program and take advantage of every moment with a spirit and body in great shape!