Women and Sport

After the pregnancy, the most recommended is wait between 6 and 8 weeks to go back to do sport. The reason is because the joints and ligaments are weak and the body is recovering from the big effort and the hormonal changes. Because of that is not recommended to do an intense exercise. The best way to be back on exercise is doing it in a progressive and way, from soft to more intense. At the beginning you can do a soft jogging, a couple of longs in the pool, pilates, yoga… It is recommended to do 3 or 4 sessions a week, between 20-30 minutes. If the intensity of the exercise is more intense, it can’t be more than 15 minutes. The aerobic exercises program done it in a moderate intensity are the most recommended. To have your normal body back, you can do: - Floor pelvic work : is useful for recovering your pelvic zone because it is a zone that suffer too much during the pregnancy and the giving birth. The exercise can be the kegel’s (explained in previous posts), exercis...

The last part of the pregnancy has a weight increase, fatigue and anxiety for the giving birth. Also, some women suffer from general discomfort. Because of that, you should do a low impact exercise and consult your doctor before any kind of sport .  And in this period of pregnancy, it is even more important to be hydrated and avoid warm places. The type of exercise you should do in your third trimester of pregnancy are the exercise that improve the breathing and circulation. So, our proposal of exercises are: Walk : if you walk daily you will feel better, you won`t retain liquids and you will keep fit. Swim: in water it is much less noticeable the overload caused by the weight increase and you will not suffer any fall. But it is important to have a good swim technique because if you have a bad swim technique you will have some disadvantages that can affect to the baby. Static bike or elliptical bike : it can be done indoors but you can do it only for 20 minutes....

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-pregn...

Exercises early in pregnancy should focus on achieving flexibility, strength and endurance, all of which will help alleviate some of your discomfort. You have to be careful with certain exercises that produce undue strain on the uterine ligaments, pelvic floor muscles, and lower back, and avoid exercises that include jerky movements. Before you start your exercise program during pregnancy, you have to consult your doctor. If you have exercised before becoming pregnant, you can continue with your physical training program and change it as your pregnancy progresses. If you are just starting an exercise program, start at a low intensity for a short duration and work up to accumulate 30 minutes daily. Aerobic exercise During pregnancy, this type of exercise helps you to increase your endurance. The American College of Sport Medicine recommends to practice it under a light to moderate intensity, it depends of how the exercise affects you and without controlling your cardiac fre...

Around 15.000 women have run the Woman Race 2016, performed in Valencia. In the event, the 24 women killed by men in 2017 have been honored with the release of 24 balloons. All the runners have worn a pink t-shirt and a dorsal with the same number, #061, which is the phone number for victims of gender violence. (Original source: http://www.vamosacorrer.com/noticias/la-carrera-de-la-mujer-de-valencia-se-disputara-con-el-cupo-de-participantes-completo-20140402.html) The Woman Race 2016 had a record number of participants, over 1.000 more than the last year and over 3.000 more than in 2015. All the women completed the 7,4 kilometres of the circuit, and after the finish line they joined the ‘fitness’ festival at Paseo de Neptuno, next to Malvarrosa’s beach. (Original source: http://www.carreradelamujer.com/valencia) The winner of the race was Marta Esteban, the second was Isabel Checa, Sandra Piera was in third place, and Essie Amery and María ...

- Mireia Belmonte. The best spanish swimmer in the history of Spain with 41 international medals (Olympics Games, Mundial Championships, European Championships). - Carolina Marín. The first badminton Spanish player in winning gold medal at Olympics Games. Also, she has been world champion and European champion two times in a row. - Lilí Álvarez. She was the first Spanish woman who participated at the Olympics Games. It was in the Chamoix 1924`s Olympics Games. She was a tennis player and reached three times the Wimbledon final and the semifinal two times. - Carmen Valero . She was the first spanish athlete who participated at the Olympics Games, in Montreal 1976. She also won two mundial cross championships, in 1976 and 1977. (Original source: http://www.rfea.es/AEEA/rumbo_puntaumbria2011/noticia_10.asp) - Ruth Beitia. The first spanish athlete in winning the Olympic gold medal. She did it at Rio 2016. - Arantxa Sánchez Vicari...

Kathrine Switzer was the first woman to race with a dorsal in the marathon of Boston of 1967, registering like KV Switzer. She ran the race with the dorsal #261 and she crossed the finish line after 4 hours and 20 minutes. The race was destined exclusively to the male athletes so in the course of the race, one of the commissaries, Jock Semple, who was the co-director of the race, detecting that Kathrine Switzer was indeed a woman, tried to stop her, came out behind her and shouted at her: "Get out of my race and give me back my dorsal!". But the collaboration of her boyfriend and some runners, who escorted him to the finish, prevented the athlete from being withdrawn from the competition. Bobbi Gibb - who also ran the marathon that year (but without a dorsal), and who ended up ahead of Switzer - said he was sure that Semple had not only seen her that year, but also the year before, when she was the first woman to finish  the marathon of Bostón ahead of more than 290 of...