In addition, training in water provides important benefits. Among them, training with a lower impact and achieving great relief from muscle pain, especially in advanced pregnancies. Also greater lung resistance and better blood circulation. That is why it is important to start swimming and practice it frequently, whether you are pregnant or not.
Swimming is one of the most complete and healthy exercises you can do during this vital stage.
What to keep in mind before practicing swimming for pregnant women
Questions such as up to what week you can swim while pregnant or what exercises are appropriate in each trimester of pregnancy are logical doubts. In principle, unless your doctor tells you otherwise, you can follow the swimming exercise tables for pregnant women until the last trimester. In each of the exercises to do in the pool that we show you in this article, you will see that it is indicated in which trimester it is advisable to practice it. Also, keep these important questions in mind:
- Warm up and stretch before doing the pregnancy swimming routine. As in any other type of training it is essential. Then walk in the water before starting the exercises. When you finish the routine, stretch.
- Dry yourself very well when you finish training. Take off your swimsuit. Don’t linger in the locker room talking in your wet swimsuit. The reason? Humidity and heat favor urinary infections.
- Do not exceed 38ºC body temperature or 140 beats per minute. It is also important to avoid excessive sweating.
- Do not do exercises on an empty stomach but allow the time necessary to digest before getting into the water.
- In the last trimester, do not do prolonged and strong exercise in a face-up position.
- The use of fixed flotation material on the legs and feet is totally inadvisable after the first trimester of pregnancy.
- Drink water after exercise and, if you feel like it, also during it. You will avoid getting dehydrated, although when it comes to training in water it sounds paradoxical.
9 swimming exercises for pregnant women
1.- Crawl-style swimming races
2.- Backstroke swimming races
Do two sets of two lengths. But at the end of the second trimester and during the third, she goes from practicing this style of swimming lying down to an almost sitting position. It sounds strange? As soon as you try it in the water you will see that it is simpler than it seems. And it is very important to improve venous return and not to overload the back.
3.- Breaststroke lengths
Do five sets of one length. These series are shorter to avoid overloading the lumbar spine . Also for this reason it is interesting that within a swimming routine for pregnant women you do this exercise alternating each length with swimming races of other styles. You can practice it throughout your pregnancy.
4.- Leg work
This is a simple exercise that you can do before entering the water . Simply sitting on the edge of the pool, insert your lower legs into the water. Alternately raise and lower one and the other legs, taking them in and out of the water. Do 15 repetitions with each leg. Suitable throughout pregnancy.
5.- Exercise to improve blood circulation
Stand in the water in an area where it reaches neck height. For the starting position, stand with your feet together and arms extended. Take small jumps forward while bending your legs. These jumps should never be so high as to lift your belly out of the water.
It is advisable throughout pregnancy in two series of 10 jumps. Although in the first trimester you can do slightly longer series, of 16 jumps, if you are used to doing physical exercise.
6.- Upper body toning
To do this exercise you need an EVA rubber pool churro or flotation churro. Enter the water with him. To begin the exercise you must place it below your knees, bending it in a “U” shape in an area where you are not standing. Push yourself upward with only the strength of your arms and hands. Never use trunk strength.
This way you will tone your pectorals and arms. You can do a series of between 8 and 15 movements, depending on how you are able to do it without sweating excessively and without raising your heart rate too much. Suitable throughout pregnancy.
7.- Walking in the pool
Enter an area of the pool where you can stand and the water covers your belly. Walk with large strides while extending your arms forward, straight, joining your palms in front of your chest and opening and closing your arms until they are placed in a cross. Do three sets of two lengths each, at any time during pregnancy.
8.- Exercises to relax the back in the water for pregnant women
Make the movement of submerging yourself in the water without actually putting your head in the water. You must do it using vertical downward movements and then return upwards. Do them controlling your breathing and gently. Suitable in all trimesters of pregnancy.
9.- Crossing your legs in the pool
Inside the water, rest your back on the wall of the pool while holding on to the edge with your arms. Raise your legs to a sitting position in the water . Cross your legs alternately at a good pace, for two minutes. For the entire pregnancy.
You can do this swimming exercise routine for pregnant women 3 or 4 times a week throughout your pregnancy. It will help you stay in shape, relieve pain and improve blood circulation during this exciting stage of life.
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