Swimming in Pregnancy

Swimming as a particularly good exercise is recommended by their doctors or physicians the most pregnant women. Unfortunately, this advice is often much too soon forgotten.

Maybe it’s because the effect especially promoting the general well-being is not sufficiently known.

Also, because it is quite simply a unsafe swimmer and is hardly familiar with the element. Still don’t miss the wet fun.

Because all experts agree long ago: swimming in pregnancy can just fine to train the body, Fortify him for the increasing burden, and facilitate even the birth.

When swimming, body’s fats be used – as also in other endurance sports – as an energy source. This decrease blood lipids, and positive HDL cholesterol builds up through the training. The blood pressure drops and thrombosis risks are low. The immune system adapts to a higher load. The defence forces will be trained and it is more resistant to infections and other diseases. So but not enough: One is mentally fit, because the brain is supplied with more oxygen. As a very general rule: If you are physically fit, thinks better and faster builds off the stress of everyday life. The nerves will be protected and it is overall more resilient.

You must not swim

It is not necessary to be able to swim well. Also in the non-swimmer area, you can move well and do a lot of exercises. Choose a quiet time to do this – in most bathrooms it is noon or early afternoon – and take the partner or a good friend if you are unsure. For more fun in the wading, you can let the swimming champion as a styrofoam swimming board designed for the prone position to make various buoyancy AIDS -. There are also swimming AIDS for the supine position, what especially relieves the spine.

Speaking of relieving: In the water you weigh hardly anything, which instantly gives a real recovery all joints – a true treat for feet, knees and hips! In the water, the muscles, tendons, and ligaments can be trained easily, without having the skeleton that will be charged. But most benefits the spine – and in particular the intervertebral discs. Thus, to effectively prevent back pain.

While these buffers between the vertebrae “ashore” constantly absorb the increasing weight and must wear and are thus correspondingly compressed can it swim literally “breathe”. This applies in particular to the backstroke. By the pressure of the weight on it falls away, you can stretch and take up more new nutrients. There is hardly a regular swimmer with disc problems.

More advantages

  • Typical pregnancy symptoms such as varicose veins, hemorrhoids, or water retention can soften up or not even come up.
  • Especially stressed muscle groups such as abdominal and back can be made aware of and also stabilizes.
  • Improves the oxygen supply to the body – especially for the baby.
  • Active women are faster back into shape after the birth.

The most important training principles

  • Go swimming regularly, prefer two, three or four times a week dosed as only occasionally “full power”.
  • Properly be – and not overload – don’t go to the load limit! Swimming is not popular in pregnancy. Keep the pulse clear under 140.
  • Dizziness or pain mean “Stop!”
  • The temperature of the water should be warm – in the summer months, not convince himself to visit to cold outdoor swimming pool “chattering teeth”.

Special water aerobics courses are offered for the swimmers such as for the non-swimmers among women in many cities during pregnancy that also make fun. Information give the swimming pools or the family education site like Relationshipsplus for pregnancy massage.

The relief of spinal column and joints is the main reason why swimming or water gymnastics as probably most appropriate fitness training in pregnancy is considered in addition to the improved oxygen supply. Because during these months increases the risk of injury in the practice of sport. The ligaments and tendons are soft due to the hormonal change (the body prepares for the birth) – the joints are unstable.

Sports that can bring heavy pressure on the joints or mean an increased risk of falling, due to the necessary movements are therefore not recommended in pregnancy.

Gallery

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