Training and Pregnancy (III): Physical Changes and Exercise in The Second Quarter

We continue with our Special training and pregnancy. In previous posts we have already spoken of generalities and the benefits that you can get while maintaining a good level of physical activity during pregnancy, and we also talked about the changes that are experienced in the first quarter and what exercises are best suited.

We are dealing with today the second quarter: for many the best of all the stage of pregnancy since it has been the most annoying early and are getting used to carry the “extra burden” that continues to grow every day.

The physical changes in the second quarter

During the second quarter, the size of the uterus tends to increase and starts the the rectus abdominis Diastasis: the two bands are spread sideways to make room to the uterus that continues to grow with the baby inside. The second quarter is usually appear when the back pain, Since the belly begins to weigh more than the account, and we tend to bend backwards with a hyperextension of the spine to place the weight in the Center.

In addition, the capacity of resistance to aerobic exercise reduces because we have less oxygen available for these activities. We tend to retain more fluid with the consequent swelling of the limbs.

In the psychological terms, the second quarter is much quieter than the first. You can even feel a greater sexual desire. As a curiosity, it’s time that usually appear cravings suffered by three out of four women, and that they can enjoy in moderation.

Physical exercise in the second quarter

The second quarter, with considerable weight gain associated with (about 6 kilos more or less) is a good time to review the issue of correction and postural hygiene and introduce the Pilates method. Through the Pilates modified for pregnant women can work the alignment of waist girdle and pelvic waist and deep muscles of the abdomen, including the pelvic floor, which charged a great importance during childbirth.

The pelvic floor work through the exercises of Kegel and other types of training is very important during the labor and post-partum, so we will devote a special post within this special.

As her belly already has a considerable size we will not find comfortable working upside down, but we can modify them standing in cuadrupedia (on all fours) to release the weight of the back. In this position we can work mobility and stability of the spine and pelvis, as well as the deep muscles of the abdomen.

With regard to the aerobic training, We must ensure that this is done in a well ventilated environment where the temperature is not excessive, that we are hidratas before, during and after exercise and that keystrokes do not exceed the 140 ppm, not just find us exhausted.

In the next post we enter into the last trimester of pregnancy and prepare for the day of birth.

Gallery

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