CROSSFIT 🏋🏼 y EMBARAZO: RIESGOS, BENEFICIOS, EJERCICIOS, ADAPTACIONES... - Ginecología y Obstetricia

CROSSFIT AND PREGNANCY Ana Fuentes Aragón, from Fidias Sport Center, talks about CrossFit during pregnancy. Currently, more and more women are doing strength training or practicing some other sport, such as CrossFit. Most of these women are of reproductive age, and getting pregnant is a very common and recurring situation, but doubts and fears arise. VISIT OUR WEBSITE: https://aulaginecologia.com/wp-admin/... My name is Ana Fuentes, I have a degree in Physical Activity and Sports Sciences, and I specialize in training during pregnancy and postpartum. In this talk, I will briefly discuss the benefits of physical activity, specifically strength training, during pregnancy. BENEFITS OF PHYSICAL ACTIVITY As we know, physical activity, including strength training, adapted to the pregnant woman and the stage of gestation, provides numerous benefits when the pregnancy is uncomplicated or without contraindications. Many women stop their usual workout routine when they become pregnant, due to fear, misguided advice, or lack of knowledge. ADAPTING EXERCISE DURING PREGNANCY Can we imagine what it means for these women to stop doing something they enjoy for nine months? If the pregnancy is completely normal, these women should simply adapt certain movements or exercises to avoid any problems. EXERCISE INTENSITY: First, during pregnancy, it's important to monitor the intensity of the workout to avoid overheating, dehydration, or increased uterine contractility. SUPINE POSITION: Regarding the adaptation of certain exercises during pregnancy, in addition to the intensity of the training, we should also consider which positions can compromise fetoplacental exchange due to compression of the placenta, aorta, and vena cava. INVERTED POSITION: Besides the supine position, I would also like to mention inverted positions. Although I cannot reference any studies that specifically address the physiological complications that can occur when the mother maintains an inverted position, such as a handstand during CrossFit or yoga, I consider it an unrecommended position, and the Guidelines for Physical Activity during Pregnancy also classify it as such. DIASTASIS CRUCI AND ABDOMINAL BULGING: Related to this idea, another aspect to consider in strength training during pregnancy is abdominal bulging. It should be clarified that this does not cause any harm to fetal development, but it could hinder the recovery of the mother's abdomen or pelvic floor. RUNNING AND IMPACT ACTIVITIES: Just like certain high-impact activities, many women ask if they can run during pregnancy, or do jump rope or box jumps in their CrossFit training. Again, I believe we have to adapt to each woman and each stage of her pregnancy. If a woman has practiced this sport for years, has experience, hasn't suffered any leakage or urinary incontinence, and wants to continue these activities during pregnancy, in principle, we shouldn't prohibit it. POSTPARTUM RECOVERY: All of these activities mentioned above are especially important for a good postpartum recovery. We must take care of ourselves beforehand to have a good postpartum recovery. WHEN TO RETURN TO TRAINING: This is the most common question among them. Well, first of all, it will depend on the type of delivery she had. Obviously, a woman who has undergone surgery, such as a cesarean section, will need to wait until she has the approval of her gynecologist and physiotherapist regarding tissue healing. If, on the other hand, she has had a vaginal delivery, her return to physical activity may be sooner than expected, as it is not always necessary to wait the traditional postpartum period. ADAPTATION IN THE IMMEDIATE POSTPARTUM PERIOD: WHAT TO AVOID? High-impact exercises for the pelvic floor, periods of breath-holding, such as performing the Valsalva maneuver, positions that are not conducive to diastasis recti recovery, such as the plank position, training with excessively heavy weights, or performing exercises of excessive physical exertion. HOW LONG DOES THIS EARLY POSTPARTUM PERIOD LAST? It doesn't really consist of a specific time from the moment of delivery, but rather depends on how the mother responds to certain specific actions. VISIT OUR WEBSITE WWW.AULAGINECOLOGIA.COM