Kegel exercises: how to do them

We already payed attention on how to do some Kegel exercises on this post.

Now, we'd like to show you a video in which steadyhealth.com in its youtube channel in which they show us how to do Kegel exercises.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

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Physical exercise: Pregnant women (IX)

From the American Pregnancy Association, here some information about the benefits from exercise during pregnancy that you may experience:

• Helps reduce backaches, constipation, bloating, and swelling.
• May help prevent or treat gestational diabetes.
• Increases your energy.
• Improves your mood.
• Improves your posture.
• Promotes muscle tone, strength, and endurance.
• Helps you sleep better.
• Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.

Photo taken from pixabay.com

You can also visit this page for more information about the effects of exercise on pregnancy.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

American Pregnancy Association. What Are The Benefits Of Exercise During Pregnancy? Recovered from http://americanpregnancy.org/ on 10th May 2015

Exercise during pregnancy

Today we'd like to share with you a slideshare about recommended exercise during pregnancy.

Shared by Dokka Srinivasu on this link.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

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The importance of being active before pregnancy

Since last post, "Exercise in postpartum period" we haven't talked about how important is performing physical activity before pregnancy.

There are posts where we have talked about the way of doing physical activity, which exercises to perform, which recommendation, etc.

Therefore, in this post we are going to talk about an investigation done by Hayes et al. (2015) four days ago. They tried to find out a pattern of physical activity (PA) and factors associated with change in PA in obese pregnant women.

As we know, being obese while pregnant can develope complications such as spontaneous abortion, stillbirth, high blood pressure and gestational diabetes (Linné, 2004).

The results obtained at the end of the research were that those women who performed physical activity before being pregnant continue doing it. Otherwise, those who were sedentary or didn't perform so much exercise had problems carrying on with the exercises.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

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Photo taken from  www.bebesyembarazo.com

Hayes, L., Mcparlin, C., Kinnunen, T. I., Poston, L., Robson, S. C., & Bell, R. (2015). Change in level of physical activity during pregnancy in obese women: findings from the UPBEAT pilot trial. BMC pregnancy and childbirth, 15(1), 52.

Linne, Y. (2004). Effects of obesity on women's reproduction and complications during pregnancy. Obesity reviews, 5(3), 137-143.

Exercise in the postpartum period

We have talk about what do we have to perform during pregnancy but we haven't talked about what to do after in te postpartum period.

Thus, exercise routines may be resumed only gradually after pregnancy and should be individualised, quite important this last point. It's more,physical activity can thus be resumed as soon as physically and medically safe and after medical's consent. 

As an advice, nurse your infant before exercise, so you can avoid the potential problems associated with increased acidity of milk.

Undoubtedly, having undergone detraining, resumption of activities should be gradual. No known maternal complications are associated with resumption of training. It's important to know our limits, so you can decide when you should stop doing exercise. 

The recomendations (intensity, type of exercise and duration) are equal as the previous posts. Don't foget the principle of progression of training.

Finally, a return to physical activity after pregnancy has been associated with decreased postpartum depression, but only if the exercise is stress relieving and not stress provoking.

Post partum period

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

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Koltyn KF, Schultes SS. Psychological effects of an aerobic exercise session and a rest session following pregnancy. J Sports Med Phys Fitness1997;37:287–91.

Physical exercise: Pregnant women (VIII)

As reported in the "Spanish Heart Foundation" through its web site, performing physical exercise for women during pregnancy brings great benefits such as toning the abdominal, pelvic and lumbar muscles, stimulates blood circulation, improves respiratory and ventilatory capacity, improves mental well-being which helps liberating psychic tensions and, -even- enables women shape’s recovery after giving birth.

However, it doesn't exist at all an ideal exercise nor an adequate time of practise, though moderate exercises are recommended with great aerobic component which involve large muscle groups. Therefore: moderate walking, swimming and cycling, which don’t involve excessive fatigue, are recommended.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Photo taken by Nathan Rupert

Spanish Heart Foundation, 2015. Exercise whilst pregnancy. Recovered from http://www.fundaciondelcorazon.com/ on 4th of May 2015

Physical exercise: Pregnant women (VII)

In this post I'm going to talk about those physical activities or sport thats a pregnant women mustn't perform and conversely those yes.

On the one hand, we have those activities that mustn't perform:

Mountaineerin

• Mountaineering
• Athletics
• Motorsports
• Combat sports
• Water skiing
• Soccer
• Hockey
• Rugby
• Diving
• Surfing

Why this sports? Well, pregnant women should take into account that those activities or sports that involve changes of pace, physical contact, blows with others, loss of balancel, etc. are dangerous to the feto, therefore they must avoid theses activities.

On the other hand, we have those activities that perform is recomended:

Go walking

• Walking
• Physical activity programs aimed
• Water sports
• Cycling
• Running ( if you have a good physical condition and start before the 3rd quarter.)
• Weightlifting

Guidelines:

Intensity: moderate aerobic (Barakat, 2002)-> 50-55% CFmax (140 beats per second)

Duration: activities like walking can last 1 hour without any problem, but others like water sports, weightlifting no more than  35-40 minutes.

Frequency: it's important to be constant so that we can improve our physical condition. Perform physical activity at least 3 days per week.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.


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Barakat, R. (2006). El ejercicio físico durante el embarazo. Programas de actividad física en gestantes.

Physical exercise: Pregnant women (VI)

There are many risks during pregnancy, and one of them is the obesity. It's related to problems of premature birth, hypertension and gestational diabetes (Callaway & col., 2006; Doherty & col., 2006). Thus, there are also risks to the  baby like perinatal death, congenital anomalies, birth injury and macrosomia (Callaway & col., 2006; Doherty & col., 2006; Martínez-Frías & col., 2005; Henriksen, 2006).

So, as I said in the previous posts of this aim performing prescribed physical exercise it's really important for pregnant and newborn's health.

Picture 1: Gestational obesity

It's proved that the pregnant women that have been performing prescribed aerobic physical exercise during the whole  pregnancy have less body weight than others pregnant women that haven't performed it (Kramer, 2002). In this way, we can reduce the percentage of suffering hypertension, sickness, leg cramps,stomach ache, etc. (Morris y Johnson, 2005).

As conclusion, it's really important to take control of the body weight during pregnancy so that we can reduce unnecessary risks.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.


Thanks for reading

Callaway, L.K., Prins, J.B., Chang, A.M. y McIntyre, H.D. (2006). The prevalence and impact of overweight and obesity in an Australian obstetric population. Medical Journal of Australia, 184 (2), 56–59.

Doherty, D.A., Magann, E.F., Francis, J., Morrison, J.C. y Newnham, J.P. (2006). Pre pregnancy body mass index and pregnancy outcomes. International Journal of Gynaecology and Obstetrics, 95 (3),242–247.

Henriksen, T. (2006). Nutrition and pregnancy outcome. Nutrition Review, 64(5), 19–23.

Kramer, M.S. (2002). Aerobic exercise for women during pregnancy. Cochrane Database of Systematic Reviews, 2, CD000180.

Martínez-Frias, M.L., Frias, J.P., Bermejo, E., Rodriguez-Pinilla, E., Prieto, L. y Frias, J.L. (2005). Pre-gestational maternal body mass index predicts an increased risk of congenital malformations in infants of mothers with gestational diabetes. Diabetic Medicine, 22 (6), 775–781.

Morris, S.N. y Johnson, N.R. (2005). Exercise during pregnancy: a critical appraisal of the literature. Journal of Reproductive Medicine, 50, 181-188.

Physical exercise: Pregnant women (V)

What about exercise in water? We are always talking about exercises that are performed in land, but there're others ways of making it and one is in the water. You can perform several physical activities modalities such as pilates, yoga and dance without any type of risk; for this reason it's so atractive. 

So, in this post I'm going to talk about doing physical activity in the water.

How can you begin doing it? Nowadays there's a boom of doing physical activity, so it won't be rare if your closer gym it's offering this activity. I recommend to join it.

The benefits of performing physical activity at the pool are:

- It's easier to keep balanced.

- There's no impact at floor contact.

- You can perform more repetitions due to fleets.

- It's not necessary having a good physical condition to begin performing it.

- The water slows the movment, so it's difficult to make sudden movements.

- Activates blood circulation and promotes the rehabilitation of breathing and posture.
- It reduces lumbar pain

Here there's an axample of a class:

We will continue writing about this issue in the next posts.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Information taken from: 

http://www.fitpregnancy.com/exercise/prenatal-workouts/water-baby

http://www.serpadres.es/embarazo/ejercicios-belleza-embarazo/articulo/en-forma-con-el-aquagym

Physical exercise: Pregnant women (IV)

In this new post I'm going to talk about the moment that the women must stop doing physical activity. According to the American Congress of Obstetricians & Gynecologists (ACOG) when the woman has the following symptons must stop physical activity:

1. Vaginal bleeding
2. Dyspnea before exercise
3. Dizziness
4. Headache
5. Chest pein
6. Muscle weakness
7. Swelling in gastroctemius (twins)
8. Premature birth
9. Decrease in fetal movement
10. Leakage of amniotic fluid

If we don't take into account this symptons the women and her fetus can be in risk. As I said in the preovious posts it's really important to contact with a professional physical activity and having the assessment of your medic.

Every so often makes a medical review to knows if the pregnant develops correctly.

In the next post I'll talk about neuromusculars fitness programs. Don't forget that we focus our posts  in pregnant women. 

We will continue writing about this issue in the next posts.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Barakat, R., Alonso, G., & Rojo, J. J. (2005). Ejercicio físico durante el embarazo y su relación con los tiempos de las etapas del parto. Progresos de Obstetricia y Ginecología, 48(2), 61-68.


Clapp III, J. F. (2009). Does exercise training during pregnancy affect gestational age?. Clinical Journal of Sport Medicine, 19(3), 241-243.

Physical exercise: Pregnant women (III)

In this post I'm going to talk about cardiovascular prescription during pregnancy. First of all, it's important to know wich is the level of physical activity that the women performed before pregnancy.Thus, we have three levels; previously sedentary pregnant, previously active pregnant and previously athletic pregnant. Once we now that, we need the medical consent so we can perform physical activity. 

Right after, I'm going to show an action protocol of each case:

The American Congress of Obstetricians and Gynecologists (ACOG) recomend 30 minutes of moderate intensity; 5 days per week. It's important to know that, as we increase excercise's time and intensity the risk of having pregnancy complications. So, right after I'll show a guidline of work out:

Aerobic exercise	1º  Tri of pregnancy	2º Tri of pregnancy	3º Tri of pregnancy
Frequency	2-3 per week	2-4 per week (5 to active womens)	2-3 per week
Duration	10-20 min	20-30 min	30 min
Modality	Very low impact -> swim, walk, nordic walk.	Low impact -> fast walk, footing, cycling, swim.	Very low impact and with few postural changes. Avoid being long time in standing position -> cycling, swim.
Intensity	12-14 RPE (relative perceived exertion)  Borg (6-20)

Picture 2: Non athlet work out guidelines.

Picture 3: RPE Borg

Click to download PARmed-Xpreg


We will continue writing about this issue in the next posts.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Barakat, R., Alonso, G., & Rojo, J. J. (2005). Ejercicio físico durante el embarazo y su relación con los tiempos de las etapas del parto. Progresos de Obstetricia y Ginecología, 48(2), 61-68.
Mata, F., Chulvi, I., & Roig, J. R. (2010). Prescripción del ejercicio físico durante el embarazo. Revista andaluza de medicina del deporte, (2), 68-79.

Physical exercise: Pregnant women (II)

How do women can work out the CORE? Firs of all, the CORE is the part of the body that include the muscles of the front part and back part of the  abdomen.

As I said in the previous post, "Physical exercise: Pregnant women (I)", womens in pregnancy should work out the  whole body but paying particular attention in this part of the body, the CORE.

The most famous way of working out the abdomen is in supine position and performing a back bending. That's not a wrong way of enhancing it but I remember that from the third quarter on pregnant women musn't do it because of the weight of  the uterus; it compresses the inferior vena cava (IVC) which decreases venous return to the heart  (Wells,1992; Wo lfe, Ohtake, Mottola & McGrath, 1989).

Saeterbakken A.H. & Fimland M.S (2011) made and study on this topic. Thus, the purpose of it was to compare the electromiographic activicty (EMG) of the superficial muscles between seated, standing, bilateral and unilateral dumbbell presses. The results were really clear, to enhance neuromuscular activation of the superficial core muscles standing and unilateral exercises should be used insted of seated and bilateral exercises.

Thereby, is not necessary to specifically perform abdominal exercises, multiarticulars one performed in standing position and unilaterally should improve the superficial muscles of the CORE.

                                                                          Picture 1: Unilateral-standing shoulder press

We will continue writing about this issue in the next posts.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Saeterbakken, A. H., & Fimland, M. S. (2012). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European journal of applied physiology, 112(5), 1671-1678.
Wells, C. (1992). El ejercicio durante el embarazo. En Mujeres, deporte & rendimiento (Perspectiva fisiológica): Vol. 1.Cap. 9. Barcelona: Editorial Paidotribo.

Wolfe, L., Ohtake, P., Mottola, M. & Mcgrath, M. (1989). Physiological interactions between pregnancy and aerobic exercise. Exercise and Sport Sciences Reviews,  17, 295351.

Kegel exercises for pelvic floor rehabilitation

Urinary incontinence is common among women and is easily arranged with specific pelvic rehabilitation exercises or Kegel exercises.

The critical age is from 50 years where the percentage of women affected increases. To avoid this, start doing pelvic muscle exercises as soon as possible, recommended since adolescence.

The exercises consist of exercising the PC muscle (the main muscle of the pelvic floor), contracting it and relaxing it repeatedly. This muscle is used to prevent leakage of urine, so to identify you should try first making cuts during urination. Once identified, you can start with sets of 10-20 contractions / relaxations, repeating the exercise throughout the day. Should be consistent and, if possible, to reach 200 daily repetitions spread over four sets of 50.

Photo taken from infirmus.es

• How to do Kegel exercises correctly?

According to Dr. Espuña, "Initially is necessary a learning period. In this sense, it is recommended that a specialist help the patient to better understand this area of your body and to establish proper plan pelvic floor exercises for her”

The Indas Institute gives a series of recommendations to practice these exercises correctly and efficiently:

• The arrangement of the muscles of the pelvic floor has three rings: around the urethra, another around the vagina, and the last around the anus. Contract front to back and then relax them. 

• Contract the muscles around the urethra, vagina and anus, and press inward and upward, trying to hold the contraction for about five seconds and then relaxes muscles during such a time that have been incurred. Repeat this exercise up to 10-12 contractions. 

• Another way to make the contraction is to imagine that each section of the muscular tube that forms your vagina is a different floor of a building. Try stressing each section of your vagina muscular tube gently up the elevator to the first floor, hold it for a second and up to the second floor. So many "plants" as possible. And then down. 

To improve symptoms of involuntary leakage of urine through effort, it has been demonstrated that the practice of these exercises is effective if these contractions become 10-12 2- 3 times a day. "It is important to perform these exercises slowly, without forcing or pain, breathing normally and avoid contracting the abdomen, buttocks or thighs. The important thing is to do well, since fewer repetitions well done is more beneficial than many incorrect repetitions" concludes Dr. Espuña.

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

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Information taken from : www.sportlife.com

Physical exercise: Pregnant women (I)

Many women don't want to do physical exercise during pregnancy because they don't know how to perform it and its benefits.

We have to take into account that during this period women's body experiences many changes such as hemathological changes, cardiorespiratory changes, metabolical changes and structural changes. As an example Table 1 shows the evolution of the weight gain during pregnancy.

Therefore, we have to be careful prescribing and doing physical exercise and being aware of cientific literature about this respect.

So, which consideration do we have to take into account in this population? The first thing we have to do is to know the time of pregnancy, because depending on it we will prescribe some exercises or others. For example,  when the woman is in the first quarter of pregnancy ( 12 weeks) she can do exercise in lying on her back (supine position), however from this first quarter on she musn't do it because of the weight of the uterus; it compresses the inferior vena cava (IVC) which decreases venous return to the heart (Wells,1992; Wo lfe, Ohtake, Mottola & McGrath, 1989).

Secondly we have to be careful with the choosing of the exercises. As I said above, structural changes take place during pregnancy like an increase of cervical lordosis and scapullar adduction. The increase of the lumbar lordosis may be caused by the compensation of the gravity center produced by uterine growth (De Miguel & Sánchez, 1993).

We will continue writing about this issue in the next posts.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Carballo, R. B. (2000) Ejercicio físico durante el embarazo. Programas de actividad física en gestantes.Educación corporal & salud: Gestación, infancia & adolescencia, 65.

De Miguel, J. & Sánchez, M. (1993). Cambios fisiológicos y adaptación materna durante el embarazo. En Sociedad Española de Ginecología & Obstetricia, Grupo de trabajo sobre asistencia al embarazo normal, Sección de Medicina Perinatal, Manual de asistencia al embarazo normal: Cap. 4. Madrid: Fabre González.

Wells, C. (1992). El ejercicio durante el embarazo. En Mujeres, deporte & rendimiento (Perspectiva fisiológica): Vol. 1.Cap. 9. Barcelona: Editorial Paidotribo.

Wolfe, L., Ohtake, P., Mottola, M. & Mcgrath, M. (1989). Physiological interactions between pregnancy and aerobic exercise. Exercise and Sport Sciences Reviews,  17, 295351.