Training before and after birth
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We want to show you how positively sport, before and after birth, affects your body. These are just a few questions that pregnant women or newly minted mothers have to deal with:
- What and how much are you allowed to exercise during pregnancy?
- Can the sport hurt the baby?
- What can you do to prevent stretch marks?
- How can you help your body to recover after birth?
Here we give you all the important information about training during pregnancy and after birth.
Training during pregnancy
During pregnancy, there will be weeks when you can not get up for exercise. Because with some symptoms, such as Nausea or tiredness can be overcome just once a day.
However, you can safely exercise during pregnancy, even until just before birth, when the pregnancy is without complications.
If there are no complications or acute sicknesses, there is nothing to be said against sports from a medical point of view. To be on the safe side, just clarify everything with your gynecologist.
Positive effects of training in pregnancy
- The training stimulates the cardiovascular system and metabolism.
- The training improves the oxygen supply.
- On average, athletic pregnant women suffer less from complaints and complications.
- Specific exercises and exercise also help to prevent some of the unpleasant side effects of pregnancy such as pregnancy. Prevent constipation, varicose veins, thrombosis or back pain.
- Active pregnant women are better prepared for the efforts of childbirth.
- The training reduces the risk of gestational diabetes.
- Improved APGAR score (APGAR score is a scoring scheme to assess the condition of newborns) in the child.
Training after the birth
Targeted training and regular exercise in the first few months after childbirth help you to lose weight and are a good balance to the stress of everyday life with a baby.
When can / should you start training after birth?
Through pregnancy, the abdominal and pelvic muscles were heavily stressed. With the agreement of your gynecologist / gynecologist, you can start a few days after the birth, with light exercises for the pelvic floor. However, athletic training, also in consultation with the doctor, should be started at the earliest 6 to 8 weeks after birth. After a caesarean section, it can take a little longer.
How fast you can get back to the old training routine depends on the fitness before and during pregnancy, the course of the birth and the speed of recovery. In order to guarantee a good regression, the muscles of the pelvic floor, abdomen, back and buttocks must be strengthened. If these muscles are neglected in the regression, this can lead in the long term to chronic diseases. Sometimes it even takes up to a year for the body to return to its old form.
Here are the positive reasons for training after childbirth:
- Get rid of pregnancy kilos again! Who trains, has a higher calorie sales and thus you can get rid faster and faster Fettpölsterchen again. Above all, strength training leads to success here, because muscles burn more energy even in rest periods.
- With targeted training the regression is improved and the connective tissue tightened.
- Abdominal gap (rectus diastase) is closed. During pregnancy, the tendon plate, in which the abdominal muscles are embedded, becomes very thin and unstable. It creates a gap, which should be closed again by specific exercises. It could lead to late effects, without targeted exercises for the rectus diastase.
- The self-esteem is increased. Taining makes you feel more efficient and attractive. Even with a good condition, everyday life with a baby can be mastered more easily.
- Sport can do wonders and increase the mental and physical well-being. As a mother, you are on duty around the clock and many suffer from chronic fatigue, tension, as well as headache and back pain.
- It’s a healthy role model. Sporting parents are a positive role model for their children because children learn from their parents. Here, the foundation for a healthy and vital life of your child could be laid.