The first posts of this series of exercises in pregnancy have helped us to know that exercises are recommended in pregnancy, how to perform cardiovascular exercise or what we have to take into account to know if the sport we want to do is appropriate.
While the latter is ideally considered by a doctor, in this post we will talk about training in the first trimester of pregnancy and the importance of body temperature control.
In this first trimester there will still not be a large weight gain due to pregnancy and we start from the idea that exercise is beneficial for pregnancy, but we must bear in mind that not everyone starts from a previously identical state, so we are going to particularize the two extremes.
If you have never exercised before
Some women who before being pregnant have never performed any demanding physical activity or any type of sport knowing that this can be beneficial, both for the development of a pregnancy without complications and an improvement at the time of delivery, they plan to perform at this time Some kind of exercises.
If you have never exercised before, the first thing you should do is to discuss it with your doctor or midwife and if you agree, you should begin to practice a gentle exercise in this first trimester until you reach a moderate level. Starts with short walking sessions that do not exceed half an hour and at a very low intensity.
Of course, this is not an ideal time to perform another type of physical exercise other than those short and moderate walks, if you are a sedentary woman, nor in the rest of the pregnancy either, so if you want to change your life you wait for a sport wait for the baby and focus now on a specific program of childbirth preparation.
If you were very active before
In this first quarter you must change your activity, as you will have to do it in the different phases of pregnancy, realize that now you will feel heavier and it will be increasingly difficult to keep up as the uterus grows. In addition, you must follow specific safety guidelines for each phase.
In the first trimester of pregnancy it should help you to go adapting your training level to a much more moderate level and appropriate to your new situation, although you are not sick it is good that you do not perform exercises with a lot of impact, not very long or with a lot of intensity, and never in high weather temperatures.
Control the temperature in the first trimester
In this first quarter, it is important that your body temperature does not increase much, since an increase in it can cause malformations in the baby. Therefore, it is suggested to avoid saunas, Turkish baths or very hot showers in the first months of pregnancy. Also it is not good to do sports at high temperatures.
Exceed 38ºC (or 101ºF) temperature, taken in the armpit, after exercising begins to be considered dangerous. So do not exercise for long periods if it is very hot or the humidity is adequate, wear appropriate clothes for exercise and drink enough water to lower your body temperature.
You must wear a moderate heart rate, since an increase in it will raise your body temperature a few degrees, so if you are going to perform some type of cardiovascular exercise that increases your heart rate it is ideal that use a heart rate monitor to control it and not exceed 65% of your maximum heart rate.
