autor: Katarzyna Żbikowska-Jusis, opublikowano: 22/09/2016
Ciąża to niełatwy okres w życiu kobiety. Twoje ciało się zmienia, samopoczucie nie zawsze jest na najwyższym poziomie i z pewnych rzeczy trzeba zrezygnować na dłuższy czas. Pojawia się dużo pytań i obaw, które potrafią wpędzić niejedną kobietę w spory stres. W życiu biegaczki czas oczekiwania na dziecko przynosi dodatkowe dylematy – biegać czy nie biegać – oto jest pytanie. A jeśli biegać to jak? Podpowiadamy!
Biegać czy nie biegać?
Pytanie podstawowe, na które coraz częściej usłyszysz odpowiedź „biegać”. Jeszcze kilka lat temu kobieta z brzuchem biegająca po parku była postrzegana jako nieodpowiedzialna lub dziwna. Teraz lekarze zalecają aktywność i przyszła mama w obcisłym stroju sportowym już nie wzbudza aż takich emocji. Poza tym bieganie stało się ogólnie bardziej popularne zatem więcej jest kobiet, które decydują się kontynuować bieganie po zajściu w ciążę. Warunek jest jeden – zanim ruszysz na trening upewnij się, że ciąża przebiega prawidłowo i że nie ma przeciwwskazań do uprawiania sportu.
Jeśli w pierwszym trymestrze ciąży musiałaś zrezygnować z biegania i straciłaś formę to skąd masz wiedzieć jaki jest twój aktualny poziom biegowego „zaawansowania”?
Bywa tak, że na początku ciąży lekarz zaleca ograniczyć aktywność fizyczną ze względu na bezpieczeństwo płodu. To właśnie w pierwszym trymestrze ciąża bywa zagrożona. Dodatkowo często kobieta w tym czasie nie czuje się dobrze. Wiadomo, że po dwóch czy trzech miesiącach mocno ograniczonej aktywności twoja forma znacząco spadnie. Kiedy już dostaniesz zielone światło na wznowienie aktywności możesz się zastanawiać nad tym czy powinnaś próbować walczyć o utraconą kondycję i na ile możesz się wysilać żeby nie zrobić krzywdy sobie lub dziecku. Dobra wiadomość jest taka, że jeśli wszystko jest OK możesz pracować nad formą – w mądry zrównoważony sposób. Dobrze, aby pomógł ci w tym doświadczony trener. Bieganie powinnaś przeplatać treningami wzmacniającymi, spacerami i delikatnym rozciąganiem. Nie przesadzaj z intensywnością biegania – teraz nie jest czas na bicie rekordów.
Jakie cele biegowe sobie zakładać?
Jeśli jesteś ambitną biegaczką, która lubi startować w biegach i ścigać się z rywalkami i z czasem, okres ciąży może być dla ciebie albo trudny do przetrwania albo… wręcz przeciwnie – może być okresem odpoczynku od reżimu treningowego; czasem kiedy nabierzesz dystansu i odpoczniesz fizycznie i psychicznie od ścigania się. Jeśli jednak potrzebujesz motywacji aby trenować potrzebujesz celu! Oczywiście poziom wysiłku jaki podejmujesz musi być na rozsądnym poziomie, jednak nic nie stoi na przeszkodzie żebyś postawiła przed sobą poprzeczkę i dążyła do celu. Rozsądny cel to taki, który motywuje do utrzymania poziomu formy a nie poprawienia go. Podczas ciąży naprawdę nie musisz niczego nikomu udowadniać ani bić rekordów życiowych! Zamiast tego ciesz się spokojnymi wybieganiami i postaw sobie za cel po prostu regularną umiarkowaną aktywność.
Co zrobić jeśli bieganie w ciąży zacznie sprawiać ci dyskomfort?
Kiedy twój brzuch (i piersi!) zacznie osiągać monstrualne rozmiary możesz czuć spory dyskomfort podczas biegania. Jednocześnie jednak chciałabyś pozostać aktywna aby czuć się lepiej i nie stracić zupełnie formy. Zastanawiasz się co robić? Zmień aktywność biegową na jakąś inną! Spaceruj - najlepiej w urozmaiconym terenie lub na bieżni ustawionej pod górkę, ćwicz na orbit reku, pływaj lub wybierz się na zajęcia z aqua-joggingu. W wodzie obciążenia na stawy są dużo mniejsze. Poza tym brzuch nie będzie ci tak bardzo przeszkadzał.
Czy warto korzystać z pasa ciążowego podczas biegania?
Jest to sprawa bardzo indywidualna, ale niektóre biegaczki czują się lepiej nosząc pas ponieważ daje on wrażenie większego wsparcia. Zawsze warto sprawdzić i zobaczyć czy poprawi to twój komfort. Na pewno nie zaszkodzi.
Na co zwracać szczególną uwagę podczas treningów w ciąży?
Ważne, aby nie przegrzać się za bardzo dlatego unikaj wysiłku o bardzo wysokiej intensywności i biegania w upale. Może to być szkodliwe dla dziecka. Ponadto zachowaj ostrożność przy rozciąganiu – rób to delikatnie ponieważ w okresie ciąży twoje więzadła są bardziej podatne na kontuzje. Łatwo więc przesadzić. Pamiętaj żeby zawsze słuchać swojego organizmu. Jeśli tylko podczas biegania poczujesz się źle lub zauważysz jakiekolwiek niepokojące objawy (np. krwawienie) natychmiast przerwij aktywność. Miej przy sobie telefon komórkowy i zawsze mów komuś zaufanemu dokąd się wybierasz.
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