Returning to training after pregnancy

Training after pregnancy - For many women pregnancy is a turning point in measuring its performance as far as sport is concerned, is that when a woman becomes pregnant the pace of training down to the point that many women must leave sport during pregnancy. Once you have had your baby, you can resume training, but you need to know how. For this we give some guidelines to do it the best way possible.

After delivery the woman's body needs to return to its usual state, and it is therefore important that the rush to stay on your side and that women are aware that the key is to rest and listen to the body. Never force it to do more of what you can, because the delivery is a huge hormonal unbalances that affects the body as a whole, and therefore need to know to move slowly as far as sport is concerned.

Phase

After delivery it is essential that we establish a series of phases. The first will be the first days after birth. This phase is characterized by a need for the organism to adapt back to the activity slowly and gently. So at this stage it is recommended that women only rides. You can practice some swimming, but avoiding overexertion. For nothing is advisable to carry out training with weights and loads.

Second phase

This activity will make during the first forty days after childbirth. After this time we enter the second phase will be to strengthen the perineal area. As for the second month is important that the institutions back to their site, and this requires that we strengthen the inner part of the pelvis. One way is through Kegel exercises, but can be achieved by performing abdominal hipopresivos strengthen internal pelvic area.

Third phase

Once we have strengthened the perineal area we will strengthen the waist and thighs that have suffered enough with the pregnancy. To do what we will do exercises for the waist and legs, especially the inside of the thighs, abductors are a party to strengthen the second or third month after giving birth. Abdominal work is vital at this stage to restore firmness and tone the belly of the body.

Fourth stage

The next phase will take place as the fourth fifth month of pregnancy will be that we will focus on aerobic exercise. Once returned to its toning muscles can make your metabolism run through gentle aerobic exercise. We can do low impact activities such as cycling or elliptical to accustom our body back to this type of activity and thus miss possible to get extra kilos that we have gained in pregnancy.

This return to the sport slowly progressive and is essential because during pregnancy the woman has suffered a series of changes in your muscles to adapt to the fetus. These muscles take about five months to return to what they were, so we must have patience and respect the times we know when to train. Never embark on practicing sport, without more, but we must take into account the times. Needless to say, are highly recommended massage and drains to prevent fluid retention and discomfort from pregnancy.