Sports Tips and Advice for Female Athletes

Fitness is an imperative state for any woman and it does not change even when you are pregnant. It is quiet imperative for a pregnant woman, and more if she is an athlete, to stay fit during and after her pregnancy. With a few alterations you can make your fitness regime go in accordance with your pregnancy and have a well shaped and fit body even after pregnancy.

Fitness during pregnancy helps you in two ways:

1. It keeps your heart strong and muscles in shape
2. It relieves you from the basic discomforts of pregnancy, like morning sickness, leg and back ache, etc.

The earlier a pregnant woman gets into a fitness regime the more comfortable she will be during her nine months of pregnancy and also during the labor.

Do’s and Dont’s of Pregnancy Fitness Regime

To begin with – you should always be clear as to what not to do in any fitness regime you follow:

• If you have never tried exercising do not suddenly plunge yourself into a hectic pregnancy fitness regime. It is always necessary to progress slowly and keep a moderate rate of regular exercises.
• Avoid getting over-heated or dehydrated during exercise. If you feel fatigued, dizzy, faint, or nauseous, by all means stop exercising. On very hot or humid days, don’t exercise outdoors. Choose places that are breezy and cool to exercise. Also, carry a bottle of water and keep yourself hydrated.
• Avoid exercising flat on your back for long periods of time as doing so may reduce blood flow to your heart and also to your uterus.
• Don’t push yourself hard to follow the usual exercise routine you do. If you feel being pregnant is making it harder for you to exercise then take it easy and do only as much as you can comfortably. Listen to your body and moderate your regime according to your body’s needs.
• Avoid anything that puts you at risk of being hurt in the abdomen. Don’t try high-impact bouncy exercises that can tax your loosening joints. Eat a well-balanced diet.
• Consult your physician as to how you should go about your practicing sessions and what your peak exercise heart rate should be (Many practitioners suggest 140 beats per minute as the upper limit). Then regularly measure your heart rate at the peak of your workout to make sure that it’s at a safe level.
• Immediately consult your doctor if you notice any of the below mentioned signs:

1. Shortness of breath being out of proportion to the exercise you are doing
2. Vaginal bleeding
3. Rapid heartbeat (that is, more than 140 beats per minute)
4. Dizziness or feeling faint
5. Any significant pain or uneasiness during the exercise routine

Common Exercising Ways During Pregnancy

Aerobics

Aerobics can be a very good way to maintain your health, but being pregnant would mean you have to take a specially designed aerobics class. High intensity aerobics are not healthy choice for pregnant women. You can either take a regular class or workout according to your limitations. Surely your instructor would be of great help to guide you through. Strictly avoid exercises that require you to lie flat on your back or overstretch your joints. As you reach your third trimester, it may be difficult for you to keep your balance in the exercises. So, take your instructor’s guidance on proceeding with your aerobics routine.

Bicycling

Bicycle riding, when pregnant, is safer only to a certain extent. Though it gives a good way of exercising, you will have to balance your body on the cycle and as trimesters go by it will be difficult for you to balance the weight of your body on it. Your heavier abdomen can put stress on your back while you lean to hold the handlebars. Moreover, movement leads to greater risk of falling. One solution for this is to exercise on the Stationary Bicycle. Cycling on a stationary bicycle can also be done by the most sedentary woman.

Running or Jogging

Competitive runners continue their practice sessions even during pregnancy, but realize that their heavier body supports them lesser everyday to cover the distance they usually do. Therefore, do not over-exert if your body doesn’t allow. Runners can keep running as much their body allows, but if you are a beginner then suddenly starting the exercise during pregnancy won’t be advisable. This is because your muscles will yield to musculoskeletal injuries.

Brisk Walking

This is a highly recommended exercise. A brisk walk of 30 to 60 minutes a day will raise your heart rate to fitness range.

Stair-Climbing Machines

This is also a recommended way of exercising during pregnancy. This remains even when your stomach is heavier and you tend to put more stress on your back. Stair-climbing means weight bearing, but the stationary machines help lighten the load so that it isn’t as weight bearing as aerobics or running. Also, there is less risk of falling. Choose a place that has plenty of fresh air to exercise on the stair-climbing machine.

Stretching and Body Sculpting

Avoid stretching lying flat on your back. Moderately done stretch helps you tone your muscles and increase flexibility. Kegel exercises (this involves targeting and contracting the muscles of the pelvic floor in order to strengthen them) help greatly during pregnancy and vaginal childbirth.

Swimming

Swimming is a very good form of exercise especially during pregnancy. In fact not just those who already know swimming but also those who are sedentary can swim or learn to swim during pregnancy. It reduces the risk of overheating or losing balance and is also lighter to your joints. However, you should avoid scuba diving as its dramatic nature could have adverse affects on the baby.

Yoga

Without a lead itself one can say that pregnancy yoga helps a pregnant woman find a healthy balance of body and mind. It includes specially recommended postures that do not require you to lie flat on your back or overstretch. It helps you find relief from aches and pains. It gives tremendous boost to your body and mind, and leads you to a hassle-free pregnancy by making your body more flexible. Moreover it helps the mother maintain her shape during and post-pregnancy. With its holistic approach Yoga focuses on your well-being. It encourages breath and body awareness, lowers the level of worry and helps you adapt to your situation. Postnatal Yoga that can be started 6 weeks after the pregnancy can bring you back in shape by strengthening your abdominal and the pelvic floor muscles.