Preferi esperar a poeira baixar, dar tempo de nos adaptarmos a nova realidade em relação a pandemia com a qual ainda estamos lidando, antes de trazer alguns pontos que podem servir de verdadeiras pérolas para todos nós, tanto onívoros (aqueles que comem de tudo), quanto vegetarianos (aqueles que restringem parcialmente ou completamente o consumo de produtos de origem animal). De fato, não imaginei que passaríamos por isso; já demos adeus a mais de um milhão de vidas (e subindo...) ( WORLDOMETERS, 2020 ) por conta de um vírus que tende a ser ainda mais perigoso quando infecta portadores de doenças crônicas como diabetes e hipertensão, asma, assim como obesos e indivíduos acima de 60 anos ( CENTRO DE CONTROLE E PREVENÇÃO DE DOENÇAS, 2020 ). Nos escondemos atrás de máscaras e litros de álcool em gel, mas sem nós dar conta de que através do desenvolvimento de Fitness (Hábitos Saudáveis, Educação Física e Nutrição), poderíamos prevenir não só as chances de termos graves complicações ao li
Note: Before any of my male fitness friends and readers skip to a more manly written article, consider that even though we probably will not live to see dudes getting pregnant like Arnold, acquiring some extra knowledge on pregnancy may help us on better assisting our wifes, girlfriends and relatives.
Being pregnant does not mean, that from now on French fries and ice-cream, and simply a mild walk here and there is alright. So, let's start by setting up your mind to your new reality, if you don't do it for yourself, at least do it for your baby, or babies!
Three General Rules for a Better and Awesome Life Proven to Work:
1) Drink a minimum of 1 liter of water for every 20kg of body weight. For every hour of exercise add 1 liter extra. Water is that tasteless liquid that our ancestors would drink from these things called rivers and waterfalls.
2) Eat an 80% Balanced Varied Unprocessed Non-Industrialized Plant Based Whole-Food Diet. Find what suits your body, beliefs and taste, then choose from plant food items like broccoli, spinach, string beans, eggplant, squash, tomatoes, carrots, onions, garlic, rice, beans, lentils, potatoes and yams, fruits, nuts, seeds, and animal food items like lean cuts of meat, chicken, fish, seafood, eggs and milk.
3) Sleep a minimum of eight hours every 24 hours. Some will need less, some more. But sleeping is the basic for longevity, recovery, body recomposition and awesome health. Live by the alarm on a daily baisis and surely you will be alarmed on how fast you have grown older.
So, once the foundation is strong, pregnancy should not be faced as a period when women should feel fragile, actually pregnancy is a period of anabolism, which means - Hello wonder women, it's time to grow! The difference is that while a bodybuilder eats to grow muscle mass, pregnant women must eat more in order to provide energy enough for the healthy growth of baby tissue. While, it may sound like eating lots more, it does not mean eating for two, an extra 500kcal / day for physically active mothers and 300kcal / day for sedentary ones are enough.
Regarding to exercising, the researches available so far worldwide are pretty clear in pointing the benefits of being active during pregnancy. It lowers risk of gestational diabetes, controls weight, reduces water retention, reduces chances of postpartum depression, children grow up to be leaner up to 5 years after birth, increases fitness the for the extra effort necessary to keep it up with the baby as in carrying diaper bags or toting the baby stroller up and down.
The American College of Obstetricians and Gynecologists (ACOG) suggests a minimum of 30 minutes a day. Keep the intensity from moderate to high, average of 70-75% of your maximum heart rate. In the absence of a heart rate device, go by the feel, if you can carry a conversation without losing your breath, you are respecting this limit.
Keep your body temperature stable, drink lots of fluid and avoid extreme temperatures on a daily basis. This means not just avoiding hot yoga, really cold air conditioned environments, but also saunas, hot tubs and steam rooms.
About the type of exercise keep away from high impact and contact sports, but keep it varied as by mixing some weight training, safe cardio respiratory stimulating activities with reduced risk of falling as walking, swimming, indoors cycling or stationary bike, elliptical or stair climber. Include also some stretching, yoga movements or Pilates exercises.
In order to strengthen your core, choose exercises which will keep you upright, this will also teach you more about the importance of a neutral spine to avoid back pain. As always recommended by Nilogia, stay away from the machines, go for the free weights.
Regarding to repetitions when weight training, go for the higher repetition sets (10-15), this reduces the chances of holding your breath between reps, gives you better control over the form and reduces the chances o injury. And of course, always breath, moms need to make sure they are providing oxygen enough to the fetus.
Final Note Which Should Not Even Be Here: No smoking, no alcohol, no junkie food, no drugs, come on give a chance to the baby!
Keep Strong. And Have a Wonderful Pregnancy.