Exercise in the second trimester of pregnancy

According to Renee M. Jeffreys, if you have fatigue or tiredness during the second trimester, you should reduce the intensity and duration of the exercise. If you are new to exercise you should start with a moderate intensity program for beginners.

It is essential that you drink plenty of water while you do exercise, as well as eating healthy foods during pregnancy. This is necessary to have a good health and a balanced weight increase during pregnancy.
The exercises of this post are an example of what you can do. Of course, you can do others exercises recommended for the second trimester but, it any case, always under the consent of your doctor.

Cardiovascular exercises.


Walk: it is good because it’s not a high intensity exercise and doesn´t force your knees. Also, it’s important to adapt the intensity and speed for you feel comfortable.


(Original source: https://www.reference.com/health/normal-stomach-cramps-walking-during-pregnancy-7b6750d74aa68eb7)

Swim: the movements on the water make legs and arms move, and also it helps to decrease back strain.


You can do cardiovascular exercise for 20-30 minutes, at least four times a week.


Yoga, streatching and kegel's exercises.

The streatchinging exercises are very recommended for the back and the articulations pain of pregnant women. This exercise can help you muscles to relax, relieve stress and make your body get ready for giving birth.


Yoga: it's important to learn breathing techniques for favoring the relaxation. This can be helpful in the moment of giving birth.


Kegel: This type of exercise makes you keep your pelvic muscles strong. This also can be make with pilates exercises.


Pilates.

It makes the abdomen, the back and the pelvic floor muscles being stronger without depleting other joints. Furthermore, it is useful for having a better balance and for helping the baby to be in the right position inside the belly for the moment of the giving birth.




To avoid:

- Jumping exercises.

- Being lay over your back for more than a few minutes.

- Doing squats and abs.

- Doing exercises at warm places.

- Doing contact exercises.


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