PREGNANCY IN BODYBUILDING

What are the benefits of strength training for pregnant women?

• Control of the mother's body weight.
• Less fat tissue (adiposity) in the baby.
• Better planning and management of childbirth.
• Lower risk of gestational diabetes or maternal hypertension.
• In general, better development of the baby in the future both at the neuromotor level and in terms of the tendency to increase their adiposity.

But there are many deeper benefits that are often overlooked, and they are numerous. At a metabolic level, there is an increase in the expression of GLUT4, a glucose transporter, and hexokinase, an enzyme that allows glucose to be used in muscle. This translates into better blood sugar management and may explain some of the benefits mentioned, such as weight control and reduced fat in the baby.

Related to this, it is also known that exercise during pregnancy increases the activation and transformation of white fat into brown fat, which improves energy expenditure not only for the mother but also for the baby. In other words, the woman not only gives life to the baby but also, to some extent, "conditions" what that life will be like, at least at the level of genetic predisposition.

WHAT SHOULD WE AVOID IN WEIGHT TRAINING?

Avoid abdominal exercises like planks or crunches. It all depends on how often and how intensely you do them, but in general, planks and crunches are associated with a higher risk of diastasis recti.

Avoid exercises that involve lying on your back for extended periods. There aren't many strength training exercises that fit this description, except for the abdominal exercises mentioned above. The reason to avoid these positions is that, starting in the fourth month, the weight of the uterus can compress major blood vessels and compromise blood flow between the mother and the baby.

IT IS RECOMMENDED:

• Drink water constantly during training and throughout the day, as in these cases the body temperature rises.
• Create a personalized eating plan to have energy, avoid accumulating fat, and nourish the baby.
• Perform the correct training technique recommended by the trainer; here it is very important to check the temperature, heart rate and the times of the eccentric, concentric and isometric repetitions.
• Attend regular medical checkups and stay coordinated with the trainer.
• Sleeping and resting more than usual helps prevent stress levels from rising, which in turn helps cortisol and hormones function properly.

NOTE: Being pregnant doesn't mean you're sick, nor does it mean you have to abandon your diet (everything should be adjusted). We know the meaning of the word "diet": it's not about eating everything. Everything you do and eat will be passed on to the baby. So, if you want what's best for your baby, you have to eat and do what's best for you.

JOSE OMEGA, COACH