Rafael Lund argues that doing moderate physical activity can help fight sickness and excessive sleep
Beyond sympathy and talent, Deborah Secco has always been a reference when it comes to good form. Without modesty in the name of art, the actress has already lost weight, gained weight and gained muscle for some characters. But at the end of each job, the discipline and exercises led by Professor Rafael Lund, from Rio de Janeiro, soon brought back their perfect curves.
Classes of jump, functional on the beach, bodybuilding … for the new mom of the piece, do not have bad weather! To encourage her followers, she usually shares some moments of her workout on her social networks, alone, accompanied by her boyfriend or friends like Flavia Alessandra and Otaviano Costa.
Now, waiting for the first child, the star has no reason to be discouraged, since his staff defends the old maxim “pregnancy is not a disease.” ” I believe that the focus comes from within, and I encourage everyone around me to engage in regular physical activity.” During pregnancy, it can be no different. exercise also helps to ward off these symptoms, “he says.
However, for the health of the woman and the fetus to remain perfect, he emphasizes that, especially in the first three months of gestation, the release of the doctor is necessary for the practice of exercises. Accompanying a physical education professional is also important because individual characteristics of the student should be taken into account at the time of training. Rafael listed the main care and modalities best suited for pregnant women.
Focus on bodybuilding
” It is critical to think of the specific strengthening of the quadriceps, which must support the extra weight to protect the knee. The spine, especially in the lumbar region, is another one that undergoes a great alteration throughout the pregnancy, due to the change of the center of gravity caused by the increase of the belly. Also pay attention to the perineum muscles at the base of the pelvis: the place has a valuable role in recovery during the postpartum, especially for those who opt for normal delivery, “explains the specialist.
Fall by the pool
“There are many lines of study indicating best practices for pregnant women. The only thing that seems to be a consensus is that activities performed on the water are very favorable to the fetus and have many positive implications for the mother, especially from mid-gestation. They have minimal impact and reduce the discomfort of belly weight, “says Rafael.
“Aerobic training is important to improve or keep up the cardiopulmonary resuscitation. As the pregnancy progresses, it can become more difficult, so keep in mind what your pace and respect it, “is what the staff says.
Slow and always
“I always prefer to work safely. I avoid suggesting high impact, as well as high intensity exercises. In most researches that show beneficial effect of exercise for pregnant women, it is done with low to moderate intensity activities, or well controlled strength training. I abstain the abs, leg press or squats of great amplitudes, to preserve the belly and the lumbar region, demanded during these movements, “he says.
Watch for signs
“The ambient temperature should be mild during the training of the pregnant woman. Do not forget to warm up and hydrate constantly. Finally, listen to your body. If you notice any signs of discomfort, notify your teacher . “