Swimming is one of those sports that we consider complete and that it has numerous physical and psychological benefits for us. And even more so when we are pregnant. We have pointed out on other occasions the importance of exercising during the months of pregnancy. Our bodies need to prepare for maximum exertion like childbirth, and swimming is one of the best options.
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Doctors’ recommendation is that we start swimming from week 14 pregnant, 3 times a week . If you have already practiced it before, the ideal is not to have left it and to adjust the rhythm.
Why go swimming when I’m pregnant?
Any exercise that doesn’t have any effects is good for you during pregnancy. It prepares your body for the moment of birth, relieves emotional tensions that are inevitable on the other hand, and prevents obesity. In addition, swimming offers a number of advantages and benefits: being practiced in the water that other sports will not give you.
Sport is beneficial during pregnancy, but not fatigue, which is contraindicated. Recovery times are longer and excessive accumulation of lactic acid is harmful to the child. That’s why we recommend swimming, because according to Archimedes’ principle, hydrostatic pressure and hydrodynamic resistance in water allows you to move without getting tired. It’s about strengthening the muscles that experience the biggest changes.
La buoyancy and weightlessness They will favor the freedom of movement of the pregnant woman. You will be able to assume uncomfortable postures and be almost impossible to perform on dry land. Another benefit is that the spine and joints are bloated and they don’t carry as much weight as they do out of the water. Finally, the water pressure reduces the risk of injury for both mother and child.
Other benefits of swimming in pregnant women
Thanks to the hydrodynamic resistance when pregnant women swim, blood circulation is activated , which together with the massaging action of the water, prevents varicose veins, ankle swelling, cramps and guarantees better oxygenation. In addition, the respiratory system works at a higher intensity, which increases cardiopulmonary endurance, which will be so necessary during work.
With swimming the most congested areas relax during pregnancy. Swimming in a horizontal position better distributes body weight without overloading a specific area. Waist pain is very common in pregnant women, especially after 7 months.
When choosing a pool to swim in, choose one in which you feel comfortable and we tell you the same with the swimsuit. There is nothing worse than an uncomfortable swimsuit for sports. If you go to a public pool, we recommend choosing the times with less inflow to avoid unpleasant collisions. And if you have the opportunity and luck to practice on the beach, the salt water will help you swim much better.
Is there a cheaper style than another for pregnant women?
There is no swimming style that is particularly beneficial for pregnant women than the other. The one you are most comfortable with. Only the experts They rule out floating butterflies. In the last few months of pregnancy you will find that swimming on your back is more comfortable.
La braza It is recommended if you practice it with good breathing and execute the movements well. One of the advantages of the breaststroke is that it allows all areas to be worked , spine, legs, pelvis, arms and can be performed smoothly and in a controlled manner. This is also the most recommended swimming style if you have spinal problems.
El crol it is also very beneficial from a cardiorespiratory point of view, but practicing it well requires correct coordination and if you don’t do it it will be very tiring. Keep in mind that all of these physical benefits of swimming also promote a more positive mental attitude.
Swimming: Practice the right style
Swimming corrects poor posture, reduces stress, trains strength and endurance – and all this with a very low risk of injury. When swimming, the body appears weightless, which protects cartilage and bones, while almost every muscle is trained. But only with the right technique and the right swimming style – front crawl, breaststroke or backstroke – can complaints be reduced in a targeted manner.
Intensive training in the water
Training in the water has several advantages:
The stress on the joints drops by around 90 percent in the water. For this, the muscles have to work against the resistance of the water and are trained much more.
The high energy expenditure helps to lose weight : the body burns calories by giving off heat to the water and by the movement of swimming. A swimmer burns about 300 to 500 kilocalories per hour.
The movement of the water stimulates blood circulation in the skin.
An even rhythm when inhaling and exhaling strengthens the respiratory muscles.
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Beware of heart failure
Exercising in the water improves blood flow from the legs to the heart. This can overwhelm people with limited heart pumping power.
Half an hour of breaststroke training is about as effective as an hour of cycling. It is also suitable for people with osteoarthritis or overweight who find it difficult or painful to move on land. Important:
70 percent of the power in the breaststroke should come from your legs .
The face belongs under the water surface during the exhalation. Only when the arms are stretched forward do the head and chest rise briefly to take a breath. If you keep your head permanently above water, you can get problems with your neck and neck and overload your back with the hollow back.