Allenarsi in gravidanza

Allenarsi in gravidanza: Grande idea!

La gravidanza è sempre accompagnata da consigli e avvertimenti da tutte le parti: medici, amici, parenti e anche solo conoscenti, volendo darti attenzioni e sostegno, di solito si contraddicono a vicenda e ti confondono completamente su ciò che è bene e ciò che è male per te e il tuo bambino. Ma ascolta gli scienziati: sono d’accordo sul fatto che tutto ciò che riguarda l’esercizio moderato durante la gravidanza sarà benefico sia per la madre che per il bambino.

“È importante superare la paura dell’attività fisica durante la gravidanza ed esercitare in modo ragionevole, prendendo precauzioni”, scrive Alejandro Lucia, professore di fisiologia all’Università Europea di Madrid, in un articolo su JAMA (Journal of the American Medical Association).

Secondo una ricerca dell’American College of Obstetricians and Gynecologists (2015), se una donna non ha controindicazioni mediche, dovrebbe fare da 20 a 30 minuti di esercizio aerobico di intensità moderata (quello che permette di parlare comodamente) più volte alla settimana.

Anche gli esercizi di forza sono molto importanti, che rafforzeranno i muscoli, poiché durante la gravidanza aumenta il carico sulla colonna vertebrale e sulle articolazioni

Per molto tempo c’era un punto di vista secondo cui se non ti sei allenato prima, la gravidanza non è il momento migliore per iniziare. Ora sappiamo diversamente: la gravidanza è ora considerata il momento migliore per aggiungere un po’ di attività fisica alla tua vita, perché questo è il momento migliore per cambiare abitudini. Tuttavia, se sei un principiante del fitness, passa gradualmente al carico: inizia con esercizi di intensità più bassa per 20-30 minuti, come raccomandato dall’American Society of Obstetricians and Gynecologists (ACOG) e dall’American College of Sports Medicine ( ACSM).

I vantaggi del fitness per le donne in gravidanza

I ricercatori dell’American College of Obstetricians and Gynecologists affermano che l’attività fisica durante la gravidanza

  • aiuta ad evitare un aumento di peso eccessivo, che complica il corso della gravidanza e contribuisce allo sviluppo dell’obesità;
  • rafforza il sistema cardiovascolare e migliora il benessere;
  • riduce la probabilità della necessità di un taglio cesareo;
  • riduce il rischio di ipertensione nella madre e complicanze dell’apparato respiratorio del neonato;
  • l’allenamento della forza durante la gravidanza mantiene il tono muscolare, riduce il dolore e migliora il processo del parto.

Inoltre, i genitori atletici hanno maggiori probabilità di dare alla luce bambini sani e snelli con capacità sportive e scolastiche rispetto a quelli che conducono uno stile di vita sedentario.

Misure precauzionali

Prima di iniziare l’allenamento, dovrai consultare il tuo medico.

Secondo la ricerca, anche le donne con ipertensione cronica, diabete gestazionale e che sono in sovrappeso o obese possono trarre beneficio dall’esercizio. Tuttavia, ci sono casi in cui l’attività fisica dovrebbe essere limitata o addirittura evitata . Ad esempio, con malattie cardiache che interessano l’emodinamica, placenta previa dopo 26 settimane di gestazione, sanguinamento persistente nel secondo e terzo semestre, tossicosi tardiva, grave anemia e rischio di parto pretermine, con una serie di altre complicazioni.

Inoltre, per alcuni sintomi come vertigini, sanguinamento vaginale, dolore toracico, debolezza muscolare, gonfiore dei polpacci, dovresti interrompere l’esercizio e consultare immediatamente un medico.

Deve anche essere progettato sotto la supervisione di un medico, tenendo conto della precedente esperienza di formazione, dello stato di salute e del rischio di complicanze durante la gravidanza, secondo James Pivarnick, professore di kinesiologia ed epidemiologia presso l’Università del Michigan che ha condotto una ricerca sull’esercizio durante la gravidanza.

Intensità dell'allenamento durante la gravidanza

Il tuo obiettivo è la moderazione.

Un esercizio troppo intenso può portare alla disidratazione e ridurre il flusso sanguigno alla placenta (il sangue andrà ai muscoli).

Non consigliato:

  • lezioni a un’intensità alla quale la frequenza cardiaca aumenta di oltre il 90% del massimo;
  • Corsa sulla lunga distanza;
  • classi con pesi molto grandi nell’allenamento della forza;
  • sport di contatto;
  • yoga caldo;
  • esercizi in posizione supina (nel terzo semestre).

Modalità ottimale

La quantità ottimale di allenamento dipende dalle caratteristiche individuali del corpo. Sono noti casi estremi quando le future mamme (atlete professionisti) hanno partecipato a gare e poi hanno dato alla luce bambini perfettamente sani.

Tutte le persone, in particolare le donne incinte, reagiscono in modo diverso ai diversi programmi di allenamento. Ma i medici sono fiduciosi che se tutte queste raccomandazioni verranno seguite, i rischi saranno notevolmente ridotti.

Allenarsi in gravidanza fitufo

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