Pregnant women can run, you know? Discover other released exercises –

Not only water aerobics and walking is made up of the workout routine of future mothers. Proof of this are the countless videos and photos circulating on social networks with women working out, running and even competing during pregnancy. Images usually cause controversy and divide opinions among users. However, a report commissioned by the International Olympic Committee confirms that the activity is less risky than people think.

In 1983, Norwegian runner Ingrid Kristiansen became a sports legend because she won the Houston Marathon, in the United States, while pregnant with her first child. Detail: she completed the test in 2 hours 33 minutes. Female athletes often have irregular menstrual cycles, so it’s not strange to get pregnant and unknowingly continue with your normal workout routine. Over the years, at least 17 women have competed in the Olympic Games while pregnant.

In Brazil, the best-known case is that of basketball player Sílvia who, in just 3 days, found out she was pregnant and gave birth. After feeling bad, the athlete went to see a doctor who revealed the pregnancy. If cases are more and more common, how can it be safe to train and compete during pregnancy? As part of its commitment to women’s sport, the International Olympic Committee (IOC) asked a group of experts to assess the issue.

“There are few studies on performance in athletes (or people who exercise frequently) and pregnancy, but it seems that many women continue with their activity routine during pregnancy and, apparently, this does not affect the baby (or the mother) in a negative way”, said Professor Kari Bo, author of the research.

exercise without a doubt

Q. Is functional training a good alternative for pregnant women?
R. Yes, as long as classes are adapted and guided by a teacher trained to work with pregnant women. “Isometric exercises that generate imbalance should be discarded”, warns Gizele Monteiro. “Everything must be done with support, to achieve full control of the movements.”

Q. I run. May I continue?
R. Yes, as long as your doctor has cleared it and you are accompanied by a physical education teacher. “The volume and intensity of training have to be controlled and reduced as the pregnancy progresses”, highlights Gizele Monteiro. Some professionals suggest a 30% reduction in exercise intensity if the woman is already a runner; others speak of keeping the heartbeat at a maximum of 140 per minute.

Q. What if I want to run a race?
R. Without worrying about winning or beating your personal best, but just to exercise, you can go ahead. Prefer a short race and don’t run in the last months of pregnancy, when your belly is heavy. Thus, you avoid overloading your joints and heart.

Q. Is dance class a good one?
R. Yes. Dancing strengthens the muscles of the whole body, improves breathing and works on body awareness, which is important for adapting to new forms and connecting with the baby. Adjust the rhythm to the month of pregnancy and look for a teacher who is used to pregnant women.

Q. Can I take a jump class?
R. No. The weight of the belly, posture and changes in the joints alter the balance of the pregnant woman. Jumping onto an unstable surface will further increase the danger of tipping over. Modalities with jumps, spins, speed and sudden changes in position (step and ball sports such as volleyball, tennis and basketball), in fact, put the adhesion of the embryo to the uterus and the development of the baby at risk. “Not to mention that they demand too much from the cardiovascular system and, as the joints and ligaments are more unstable, they increase the risk of the woman getting hurt”, says Alessandra Toassa, from the Futura Mamãe project, from the Competition academy, in São Paulo.