Pregnancy and CrossFit

Crossfit during pregnancy - is it compatible? Sooner or later, women-athletes face an important dilemma - how to combine the expectation of a miracle and the joy of motherhood with their favorite sport? Is it worth it to completely abandon training for these 9 months, or can you continue to do some types of exercise, keeping fit? We will try to consider the answers to these, as well as other important questions, in this article, weighing all the pros and cons.

Crossfit during pregnancy

There is a very common misconception that pregnant women are extremely delicate and fragile. In fact, this is simply not true. In most cases, a normal healthy pregnancy is completely safe for women, and they can absolutely calmly, even more so - should do exercises designed to strengthen the body. Doctors recommend that pregnant women devote at least 20 to 30 minutes each day to moderate exercise to help keep their pregnancies normal.

Once you find out that you are pregnant and you are not going to quit sports, immediately discuss your pregnancy and the possibility of continuing CrossFit with your doctor. Don't put it off until later, even if you have a very short deadline! This will allow you to adjust your usual exercise program in the right direction, make sure that there are no medical contraindications to continue training, and also help you know how you and your baby-to-be can benefit from continuing sports activities.

The benefits of crossfit for pregnant women

• Regular exercise provides a range of benefits for your well-being and the health of your baby, both during and after pregnancy.
• You will experience a burst of energy and improved mood, in part due to a healthier sleep-wake cycle. Exercise also lowers the risk of postpartum depression.
• Strong, trained muscles can help relieve back pain by improving posture. Beautiful, toned muscles will also help you look and feel much better.
• The improved circulation that comes from exercising can help prevent a range of health problems as well as reduce the discomfort associated with cramps and swelling that are common in pregnant women. The increased blood flow will promote a healthy, beautiful glow, giving the skin a healthy complexion and radiance.
• Your baby will be physically healthy, because with regular physical activity, the risk of premature birth is reduced.
• You will recover faster from childbirth, and it will be easier for you to regain the body shape and weight that you had before the baby was born. You will also reduce your risk of developing gestational diabetes, preeclampsia, and the need for a caesarean section.

Please note: CrossFit for Pregnant Women should focus more on maintaining motor skills, strengthening the muscles needed for labor, and building general endurance.

Potential risks

Despite the large list of positive aspects that moderate CrossFit brings to pregnancy, there are many risks. Some of them are listed below.

1. Overvoltage. It is very important that you do not overexert yourself while exercising, as extreme overexertion can do more harm than good, and even lead to complications or termination of pregnancy. Therefore, try to choose light exercises and take frequent breaks, even if you previously had any loads, as they say, in your teeth.
2. Overheating of the body. When exercising during pregnancy, it is very easy to overheat as the body becomes more sensitive. So you should wear breathable clothing, drink plenty of water, and avoid hot or humid environments while exercising.
3. Risk of injury. Crossfit is a rather traumatic sport, even for agile athletes who are not bothered by a big belly. Therefore, postpone rope climbs, wallballs, box jumping and other exercises until better times, where not only strength is important, but also agility and flexibility.
4. Severity. Lifting weights can be very dangerous for pregnant women. Therefore, it is better not even to risk it - you will still have time to stretch barbells and weights, restoring your figure after childbirth. Of course, some famous athletes, in spite of everything, did not give up weightlifting exercises during pregnancy and are happy to post their photos and videos on this topic on social networks. But this is rather the exception than the rule. Such cases are rare, and if you are not a multiple winner of CrossFit Games, then you should not tempt fate and risk not only your health, but also your future baby.

Crossfit guidelines for pregnant women

Among sports fans, this is, of course, a controversial issue, but the truth is that if you approach this topic competently and carefully, then CrossFit and pregnancy can be combined. Moreover, properly selected exercises and moderate stress during pregnancy can be completely safe almost until the very birth. But only if you take the appropriate precautions!

Definitely, you will have to reduce the load, give up heavy barbells, weights and traumatic exercises, change the regularity of training and types of exercises in order to adapt to the constantly changing body and the shift in the center of gravity.

Discuss pregnancy with your doctor and coach

Discuss your pregnancy and your physical capabilities with your doctor to make sure there are no medical conditions to be aware of and consider during exercise. Be sure to also let your coach know and talk to him about your plans and your goal. A trainer will help you control you during your workouts, and will also suggest alternative exercise options instead of those that you are uncomfortable with due to your growing tummy and constantly shifting center of gravity.

First trimester

During the first trimester of pregnancy, your body does not change dramatically. In short, you can continue with your regular CrossFit workout program, just moderate your fervor. Make sure the intensity of your workout matches your comfort level. You can still safely do exercises such as squats or bench presses.

Second trimester

The second trimester brings significant changes in the body, including an increase in the abdomen and changes in the normal distribution of weight. You should avoid doing crossfit supine exercises during this period as they can obstruct blood flow to the uterus and harm the developing baby in the womb. It is also important to avoid any exercise that involves the risk of falling from a height, such as rope climbing. Pay special attention to the part of the workout when you are working on the stretches to prevent muscle damage.

Third trimester

By the end of the third trimester, you will probably be feeling all the "delights" of pregnancy in full force. A large belly will interfere with normal movement, and weight gain can cause swelling and discomfort in the legs and ankles. An increase in a hormone called relaxin also makes joints more fragile, which increases the risk of injury. At this time, it is advisable to reduce the intensity of your workout so that you feel comfortable and safe. Make sure your doctor is aware of your workouts and align them with your doctor's recommendations.

Important! You should be especially careful during this period to avoid any exercise that may put pressure on your lower back during CrossFit.

So that you do not forget the most basic recommendations, we have drawn them up for you in a small table.

When deciding whether to continue or abandon sports, the most important thing to remember is that this is YOUR pregnancy. You experience it in a very different way than other people, so you have to do what makes you feel good and what your body likes. The last word in the decision, it is worth leaving CrossFit during pregnancy, at least until the baby is born, remains, nevertheless, with you. But be careful and careful! Monitor the slightest signals from your body and adjust the weight with which you work during training so as not to provoke an abortion. If you're having a bad day, don't push yourself. Realize that you are doing what suits you and you like, and most importantly, what your state of health allows you!

Watch the video: CrossFit and Pregnancy (November 2024).