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The aquatic exercise in pregnancy it is perfect for women's physical conditioning, and one of the least risky. In aquagym or hydro-gymnastics classes for pregnant women, exercise programs are practiced the same or very similar to aerobics classes with the difference that, in the water, body weight decreases by up to 90 percent. In this way, the impact on the joints and the aerobic intensity of the exercise itself is reduced, since it is a class for pregnant women.
Many women, and more when it is the first pregnancy, fear doing any effort or exercise where there is danger of falling or harm to the baby, and they choose to stop doing any activity, and spend the sweet wait sitting on the sofa.
Being pregnant is not being sick and inactivity can be very harmful to both the baby and the mother. The pregnant woman must remain active, if circumstances allow, throughout the pregnancy. Physical exercise in pregnancy will bring you many benefits, among which are the relief of pain typical of morphological changes or the well-known circulatory problems and a better preparation for childbirth, until a speedy physical recovery.
Water is a perfect and safe way to condition the body. The fact that water is a weightless medium, allows positions and movements that could not be done outside of it, or if it could, are done with greater and risk.
Some studies have shown that exercise in water reduces thermal stress, that is, it maintains maternal body temperature within safe levels for the fetus. While in the water, the feeling of lightness and the decrease in pressure or joint and muscular overload, provides physical and mental relief for the future mother.
The pressure of the water on the body acts as a massage during pregnancy, which promotes blood circulation. The resistance of the water helps to tone the muscles of the arms, legs, back, abdominals and the lack of gravity of the water allows the realization of a multitude of free and safe movements, resulting at the same time, an enjoyable and fun activity that, being aerobic, avoids being overweight improves the cardiorespiratory system and gives the mother greater resistance to effort.
All these physical benefits also promote a more positive psychological attitude, help reduce anxiety levels and promote rest.
1. From the second trimester the risk is lower. Consult with your doctor before doing any kind of exercise.
2. Collective classes avoid absenteeism. It is always more fun and avoid absenteeism, doing the activity in a small group than alone and always under the supervision of a professional.
3. The periodicity must be alternate. It is better to go three times a week with a minimum day of rest between sessions whose maximum duration should be 50 minutes, than on time and to sessions of longer duration.
4. Heartbeats should not exceed 150 beats per minute, but check with your doctor first about your optimal threshold.
5. Avoid exhaustion. Fatigue is harmful to the baby and it is very important to warm up gently and allow time at the end for stretching and relaxation.
6. If during the practice you feel any discomfort, dizziness or a rise in temperature, you have to abandon exercise and rest. The intake of fluids, before, during and after exercise, is essential to avoid dehydration and the appearance of cramps.
7. Avoid changes in temperature, drafts and cold. After the session it is advisable to shower and dry well to keep the body warm and avoid colds.
8. The water temperature should be between 28 and 31 degrees. This temperature makes doing the exercises more pleasant and helps relaxation.
9. The only requirement to practice this exercise is that you are not afraid of water, Well, you don't need to know how to swim. Different complementary elements such as flotation belts can help you maintain balance and an upright posture.
10. Every woman is different just like every pregnancy. Surrounding yourself with health and sports professionals will bring security and tranquility to the future mother.
Marián Zamora Saborit
Physiotherapist. Pilates Technician
Psychomotor in Early Childhood Education
Marián Zamora's blog
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