Physical exercise activities during the first trimester of pregnancy are healthy for the body, but during the first 3 months of gestation, the body performs incredible tasks, which can not only cause nausea, vomiting, and/or discomfort, but permanent tiredness, and above all very sleepy.
This is totally normal, we must follow the rhythms of the body, and they may force us to vary, relax, or reduce the cadence, even the hours of weekly sports.
Do not worry! You can stop even a few weeks, the body will thank you and you will resume physical exercise with more desire, and especially with renewed energy.
A) Part I
In this first trimester, there are many changes and diverse situations in short periods of time. Conception, implantation, the formation of primary structures, placenta, etc. The first trimester of gestation is a maelstrom of intrauterine work, the pure magic of creation.
*For this reason, we must pay special attention to the sensations of the body, such as discomfort, pain, punctures, or in the case of bleeding, stop physical effort during sports.
*Follow a diet high in protein (not raw) and whole carbohydrates, well-washed fruits and vegetables, adequate supplementation for pregnant women, and avoid certain foods.
Tips for this stage
- Fasteners that are firm and that gather most of the torso. When doing cardiovascular exercises you can feel discomfort, stinging, and tension in the breasts.
- Go to the bathroom before starting training. Drink little water if we are away from a sink. Except in training and outings to the forest (there you can piss wherever you want).
- Drinks suitable for athletes (nor will we say brands), rich in carbons, minerals, etc.
- A good shoe that minimizes the impact of the body.
- Train 15 / 20min after nausea and vomit after morning intake. Do not eat until after training.
B) Part II
One of the many concerns during pregnancy is weight gain (to avoid high blood pressure, gestational diabetes, stretch marks, heaviness …) that is why it is very important to stay active, however small.
We can also:
- Walk fast, search for uphill streets
- Routes through the forest (slopes and changes in terrain)
- Do it outdoors = vitamin D, cell oxygenation, pressure drop, cortisol level drop
- Consume ginger candy before training (to avoid nausea)
- High hydration
Another important point is to maintain strong legs (they support all bodyweight and thus protect the pelvic floor by having them toned).
C) Part III
What foods NOT to eat:
- Raw or undercooked protein, pates, smoked fish and shellfish, few or no spices or seasonings, raw shellfish
- Wash fruits and vegetables thoroughly, avoid salads away from home. Remove outer leaves and wash them. Avoid fresh sprout sprouts
- Soft cheeses, feta, with mushrooms. Unpasteurized milk or cheese
- Unpasteurized juices. Raw sweet dough
- Raw roots. Homemade sauces with egg.
1 The fitball. Which we will use during pregnancy, delivery, and postpartum. To sit down (work, read, eat …) and to exercise
2 elastic bands of different resistances to work #fullbody without forcing ourselves with weights (for glutes, legs, shoulder, arms, back)