[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_heading title=”Exercising (and Elite Sports) During your Pregnancy: Scientific & Practical” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n
You enjoy physical activity \u2014 perhaps you love running, cycling, strength training, or even (ultra) elite sports. Good news: in an Would you like to discuss this personally with us? Feel free to contact our team in The Hague: call us<\/strong><\/a>. <\/p>\n The essence in 30 seconds<\/strong><\/p>\n [\/et_pb_text][et_pb_heading title=”Why Exercising is so Good for You (and your Baby)” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Regular physical activity during pregnancy is associated with a reduced risk of gestational diabetes, fewer hypertensive disorders, a lower risk of C-sections, and improved well-being. The ACOG guideline (2020) and the WHO guideline (2020) emphasize that physical activity during pregnancy is safe and desirable for almost all pregnant individuals without complications<\/span>. <\/p>\n It is important to exercise at the correct intensity. How can you practically measure that? Use the talk test: you should still be able to hold a conversation during the activity. Heart rate zones often read from your sports watch are less reliable due to physiological changes in the body. <\/p>\n [\/et_pb_text][et_pb_heading title=”What intensive activities are (still) allowed? HIIT, strength & (ultra) endurance ” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h3″ global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Current literature shows that vigorous training is generally well-tolerated up to the third trimester in uncomplicated pregnancies.<\/p>\n For extreme intensities (>~90% HRmax), the evidence is scarcer; individual adjustment remains important, especially for (elite) female athletes. The IOC expert group advises continuing training with temperature and hydration management, sufficient energy intake, and frequent monitoring. However, it is again important to discuss this thoroughly with your medical specialist and to follow the advice carefully. <\/p>\n [\/et_pb_text][et_pb_heading title=”Our Recommendations for Avid Athletes and Elite Sportspeople” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h3″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Are you working towards a competition? Discuss this with your sports physician and midwife regarding the possibilities. <\/p>\n [\/et_pb_text][et_pb_heading title=”Safety First: Clear Don'ts” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Stop your activity immediately and call us if you experience: <\/strong><\/p>\n Vaginal bleeding, abdominal pain, painful regular uterine contractions, loss of amniotic fluid, shortness of breath before exertion, dizziness, headache, chest pain, muscle weakness with loss of balance, calf pain\/swelling.<\/p>\n Do not take any risks and listen to your body and your medical specialist. <\/p>\n Useful background information per pregnancy phase can also be found in our Pregnancy Overviews<\/a> (from 0\u20135 weeks up to 37\u201342 weeks). <\/p>\n <\/p>\n [\/et_pb_text][et_pb_heading title=”Per Trimester: from Recreational to Elite ” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_toggle title=”1st Trimester (0\u201313 Weeks)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n This is the phase of habit formation and listening to your energy levels. Aim for 3\u20135 short to medium-length sessions of 20\u201345 minutes at a moderate intensity and add one to two gentle strength training sessions per week. If you are not accustomed to this before pregnancy, ensure a gradual build-up and consult your midwife. [\/et_pb_toggle][et_pb_toggle title=”2nd Trimester (14\u201327 Weeks)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n For many women, this is the most comfortable period to exercise during pregnancy: you may safely increase the duration towards 25\u201360 minutes and maintain or carefully build your strength. Note: only if it feels comfortable. [\/et_pb_toggle][et_pb_toggle title=”3rd Trimester (28+ Weeks)” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Comfort and maintenance are key. More frequent, shorter sessions work better than infrequent, longer ones. Water training, indoor cycling, or rowing often feel comfortable. For (ultra) endurance athletes, maintenance blocks are fine as long as you feel good\u2014reduce impact and peak intensity and accept more rest days. <\/p>\n [\/et_pb_toggle][et_pb_heading title=”Mini-guidelines per Sport” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_toggle title=”Running \/ (Ultra) Endurance” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n More often swap pure tempo days for progressive (easy) runs or intervals and in the third trimester, limit eccentric peak loads (e.g., extensive downhill or sprints). For longer sessions, consume sufficient carbohydrates (30\u201360g) per hour plus electrolytes, especially in warm weather. On trails, choose technically easy routes to limit the risk of falls. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Cycling” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Outdoors is wonderful, provided it’s traffic-safe; an indoor trainer is often ideal. Adjust saddle and posture for breathing room and comfort, and plan enough hydration breaks. Keep pedaling power at moderate intensity. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Strength Training” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Continue performing sets below your maximum weight and focus on technique, range of motion, and breath\/pressure management (exhaling during exertion). Squats, deadlifts, and presses are allowed, as long as they remain symptom-free; choose variations that feel good. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Swimming & Aqua Jogging” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Ideal combination of cooling and low impact. Especially with back or pelvic complaints, it often provides immediate relief and helps maintain your fitness. <\/p>\n [\/et_pb_toggle][et_pb_heading title=”Pelvic Floor and Abdominal Muscles: how to Maintain Control” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”-1px||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n During pregnancy, your posture, hormones, and abdominal pressure change\u2014therefore, it pays to train specifically and also be able to relax<\/b><\/span>. Below you will find a complete, practical program that you can apply immediately. <\/p>\n \n Cues<\/strong>:<\/span> imagine gently lifting a tampon upwards<\/span> or wanting to stop your urine stream<\/span> and fart<\/span> simultaneously\u2014gently lift and draw inwards<\/span>, not push downwards.<\/p>\n<\/li>\n What you do not<\/strong> do:<\/span> tightly clench your glutes, thighs, and abdomen, or hold your breath.<\/p>\n<\/li>\n Breath test<\/strong>:<\/span> during a gentle contraction, you should be able to continue speaking calmly<\/span>.<\/p>\n<\/li>\n Release<\/strong>:<\/span> after each contraction, consciously fully release<\/span>. Relaxing is just as important as contracting. <\/p>\n<\/li>\n<\/ul>\n Also check out our Margriet Library<\/a> for practical handouts and preparation. <\/p>\n [\/et_pb_text][et_pb_video src=”https:\/\/youtu.be\/Ilg-gQY2Rxc?si=YltzpXj17SOi_Xw7″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_video][et_pb_heading title=”Heat, Hydration, and Altitude” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Pregnancy changes your thermoregulation; avoid heat peaks, dress lightly, drink on time, and train in a cool environment. With self-controlled exertion in conditioned spaces, core temperatures generally remain within safe margins, but be careful not to overheat. <\/p>\n It is becoming more common each year in the Netherlands for the National Heat Plan to be in effect during persistent warm weather. In such cases, it is important to pay extra attention to your routine. Plan your workouts for cooler times, take extra rest, and drink plenty. <\/p>\n [\/et_pb_text][et_pb_heading title=”Nutrition, Energy & Iron” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n [\/et_pb_text][et_pb_heading title=”Frequently Asked Questions (FAQ)” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_toggle title=”Can I Still Do Intervals\/HIIT?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Yes \u2014 provided your pregnancy is uncomplicated, you hydrate\/eat well, and remain symptom-free. Plan short and more qualitative sessions; high heart rate (>90% HRmax) remains a customized approach (especially for female athletes). <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Which Sports should I Avoid?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n Contact sports, sports with fall risk, and diving are not advised for now; swimming, cycling (safely), walking, strength training, and pregnancy yoga\/pilates (not ‘hot’) are usually fine. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”Can I Do Core Exercises?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n That is possible, but not prolonged supine positions<\/strong> after 20 weeks; choose inclined\/side variations and anti-rotation with controlled breathing. Keep in mind that your belly grows and abdominal muscles reposition themselves. <\/p>\n [\/et_pb_toggle][et_pb_toggle title=”What if I Am an Elite Athlete and Want to Continue Training?” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n That is often possible, with close supervision and adjustments in duration, environment (cool), nutrition, and recovery. Discuss this thoroughly with your sports physician and midwife. Schedule a check-in with us. Contact<\/a>. <\/p>\n [\/et_pb_toggle][et_pb_heading title=”Personalized Consultation?” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ custom_margin=”||27px|||” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n We are happy to assist you \u2014 from the first trimester to recovery after delivery.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" You enjoy physical activity \u2014 perhaps you love running, cycling, strength training, or even (ultra) elite sports. Good news: in an uncomplicated pregnancy, continuing to exercise is safe and healthy, provided you listen carefully to your body and adapt intelligently. In this article, you will find an ‘evidence-based’ guide per trimester, plus specific tips for […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","two_page_speed":[],"footnotes":""},"categories":[11],"tags":[],"class_list":["post-6799","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/posts\/6799","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/comments?post=6799"}],"version-history":[{"count":0,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/posts\/6799\/revisions"}],"wp:attachment":[{"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/media?parent=6799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/categories?post=6799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verloskundigenpraktijkmargriet.nl\/en\/wp-json\/wp\/v2\/tags?post=6799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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Are you an (elite) athlete? Keep your stimulus alive, but shorten work blocks, take more generous rest, and pay extra attention to cooling and hydration. <\/p>\n
Avoid prolonged supine positions; opt for inclined or side-lying variations for abdominal exercises \/ core training. If you train at a high level, plan smartly: maintain peak power with shorter, high-quality intervals and avoid competitions or training in the heat. <\/p>\nHow to Feel your Pelvic Floor (Check your Technique)<\/b><\/h3>\n
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