How to Return to Training after Pregnancy

For many women, pregnancy is a point of inflection when measuring your performance in sport is concerned, and is that when a woman becomes pregnant the pace of workouts descends, to such an extent that women should abandon the sport during gestation. Once has had the baby, can be return to workouts, but it is necessary to know how. Therefore at HowStuffWorks, we want to give some guidelines to do so in the best possible way.

After delivery the woman’s body needs to return to its normal state, and therefore It is important to get the rush of side and that the woman is aware that it is essential the rest and listen to the body. Should never force you to do more of what it can, because childbirth is a taut hormone very large that it affects the body as a whole, and it is necessary to know to advance little by little it comes to sporting activity.

First phase

After the birth, it is essential to establish a series of stages. The first will be the first few days after birth. This phase is characterized by a need for the body adapts back to activity slowly and soft. So at this stage, it is recommended that the woman only of walks. You can do some swimming, but avoiding the above efforts. All it is recommended to carry out training with weights and loads.

Second phase

We will carry out this activity for the first forty days after childbirth. Once passed this time will enter the second phase which will be to strengthen the perineum area. As for the second month it is important bodies to return to your site, and for this purpose it is necessary that strengthen the internal area of the pelvis. One way to do this is through the Kegel exercises, Although you can get through abdominal hipopresivos that strengthen the inner pelvic area.

Third phase

Once we have strengthened the perineum zone pass to strengthen the part of waist and thighs that you have suffered enough with the pregnancy. So what we will do will be exercise for the waist and legs, especially the inside of the thighs, the abductors are part to strengthen the second or third month of giving birth. The abdominal work is essential at this stage to recover the firmness of the belly and tone up this part of the body.

Fourth phase

The next phase which will take place as to the fourth fifth month after pregnancy that will be We will focus on aerobic exercise. Once returned to the muscles your toning we can put to work our metabolism through gentle aerobic exercise. We can carry out activities with a low impact as the bike or the elliptical to get back to our organism to this type of activity and thus get to lose the potential extra pounds that have gained in pregnancy.

This progressive sports and slowly it is essential, Since during pregnancy women has undergone a series of changes in your muscles to adapt to the fetus. These muscles will take about five months to return to being what they were, therefore it is necessary that we have patience and know to respect the time in training. You should never engage in sport without more, but that we must take into account the times. Needless to say that massage and drainage are highly recommended to avoid retention of liquids and discomforts of pregnancy.

Gallery

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