Personal gestante ensina quais são os melhores exercícios para as futuras mamães
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Uma dúvida muito comum que acompanha as gestantes é: quais exercícios são permitidos fazer de forma que não prejudique o bebê?
A primeira orientação é perguntar ao médico se você está liberada para a realização de atividades físicas.
Segundo a professora e personal gestante Gizele Monteiro, após a autorização é importante que a futura mamãe tenha todo o controle e conhecimento dos exercícios que irá praticar.
Veja abaixo algumas dicas de Gizele que podem esclarecer suas dúvidas:
Musculação – é uma atividade muito usada hoje nas academias e por professores que trabalham com treinamento personalizado, porém não são todos os médicos que a liberam. Se bem orientada, ela pode ser interessante uma vez que fortalece musculaturas responsáveis pelo controle da postura. Há sempre a necessidade, independente do exercício, de realizar ajustes conforme a individualidade da gestante. Desde que liberada pelo médico, tanto a gestante que era sedentária, quanto a que já fazia musculação podem dar seguimento.
Pilates – o pilates vem com força total e a cada dia ganha novos adeptos. Hoje muitos médicos indicam a modalidade até mesmo sem conhecê-la profundamente. Não é uma atividade indicada para gestantes que eram sedentárias antes de engravidar e que nunca praticaram. Apesar de ser essencial para o fortalecimento muscular e do assoalho pélvico (importante para o parto normal), seus exercícios exigem muito da área abdominal.
A primeira orientação é perguntar ao médico se você está liberada para a realização de atividades físicas.
Segundo a professora e personal gestante Gizele Monteiro, após a autorização é importante que a futura mamãe tenha todo o controle e conhecimento dos exercícios que irá praticar.
Veja abaixo algumas dicas de Gizele que podem esclarecer suas dúvidas:
Musculação – é uma atividade muito usada hoje nas academias e por professores que trabalham com treinamento personalizado, porém não são todos os médicos que a liberam. Se bem orientada, ela pode ser interessante uma vez que fortalece musculaturas responsáveis pelo controle da postura. Há sempre a necessidade, independente do exercício, de realizar ajustes conforme a individualidade da gestante. Desde que liberada pelo médico, tanto a gestante que era sedentária, quanto a que já fazia musculação podem dar seguimento.
Pilates – o pilates vem com força total e a cada dia ganha novos adeptos. Hoje muitos médicos indicam a modalidade até mesmo sem conhecê-la profundamente. Não é uma atividade indicada para gestantes que eram sedentárias antes de engravidar e que nunca praticaram. Apesar de ser essencial para o fortalecimento muscular e do assoalho pélvico (importante para o parto normal), seus exercícios exigem muito da área abdominal.
Atividades de impacto – a corrida é uma atividade de intensidade e ação biomecânica elevada (devido ao impacto) e que exige um grande nível de aptidão de quem irá praticá-la, portanto, não é uma atividade indicada para se iniciar durante a gravidez. Para as gestantes que já corriam antes, a orientação é que sempre sejam acompanhadas por um profissional e que a distância e intensidade sejam controladas e reduzidas com o progresso da gravidez.
Ginástica para gestantes – uma atividade em grupo é sempre bom para descontrair e motivar. As aulas devem ser programadas e direcionadas para as necessidades gestacionais, havendo sempre a ação em diferentes grupamentos musculares e também exercícios com objetivos e materiais distintos. Mesmo uma gestante sedentária pode iniciar, mas sempre com o controle do profissional que irá atendê-la.
Exercícios de alongamento – muito importante para qualquer gestante. Proporcionam o relaxamento e o equilíbrio para grupamentos musculares sobrecarregados pelas mudanças posturais.
Hidroginástica – é ainda a atividade mais indicada pelos médicos e, sem dúvida, traz vários benefícios para a gestante, principalmente no último trimestre, quando começam o inchaço nas pernas. É importante tomar cuidado com locais que oferecem aulas que não são específicas para grávidas.
Redatora: Tatiane Moreno
Este artigo pertence ao http://gestavida.blogspot.com/
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