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Cómo no subir de peso en el embarazo

Durante el embarazo, los ginecólogos sugieren que el peso que debes ganar es:

  • Entre 11 y 15 kg si estás en tu peso (de 13 a 15, ya es el límite sano).
  • De 13 a 18kg si estás baja de peso
  • De 7 a 11kg, si tienes sobrepeso

Esta subida debiera ser:

  • Los primeros 3 meses, la recomendación es 1 a 2kg
  • Posteriormente, entre 1 y 2 kilos por mes
  • Si esperas gemelos, de 16 a 20kg

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En general el aumento de peso se “planea” así:

  • Bebé 3.6kg aprox.
  • Placenta 1.2kg aprox.
  • Líquido amniótico 1.2kg aprox.
  • Pecho 1.2kg aprox. (1/2 kg de cada lado)
  • Aumento de sangre 2kg aprox.
  • Grasa extra para el parto y lactancia: 2.5 a 4kg
  • Útero mayor 1 a 2.2kg

Por ello que luego del parto, bajas sólo de 4-6kg

Es por eso que se recomienda, salvo contraindicaciones , hacer ejercicio y aumentar la ingesta calórica diaria en 300kcal.

  • La subida de peso va de acuerdo con tu tipo de cuerpo (androide o ginecoide). Algunas suben espalda por lactancia.

Ejercicios recomendados
1. Aeróbico

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2. Resistencia y flexibilidad
3. Yoga, Tai-chi, psico-tacto, pilates y pilates reformer

pregnancy, sport, yoga, people and healthy lifestyle concept - happy pregnant woman exercising and stretching on mat at home

4. Fortalecer Piso Pélvico con Ejercicios de Kegel. ¡Checa el video!

Ejercicios favorables:

  • Bicicleta estacionaria o recumbente (hacia el 3er. Trimestre): 15 min 155 rpm y 30 min 140 rpm.
  • Ejercicios en el agua y/o natación: por efecto de flotabilidad, descansa la columna y la pérdida de calor es 20 veces más rápido que cualquier otro medio. Previene inflamación de los pies. Evita lesiones y desgarres musculares.

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  • Caminata y Jogging (si no hay antecedentes de problemas de placenta): Favorecen el control del peso durante el embarazo.
  • Entrenamiento de fuerza es importante para prevenir algunos de los dolores comunes del embarazo. (principalmente resistencia muscular, empleando medicine balls; ligas; mancuernas o máquinas de peso integrado).

¡Haz esta rutina con ligas! 

  • Yoga o Taichi; sin embargo, como por el embarazo cambia la propiocepción (conciencia corporal en el espacio); sería riesgoso hacer ciertos tipos de yoga, por las posturas de riesgo.

Si ya hacías ejercicio:

  • Carrera a menor intensidad de lo que lo hacías
  • Si practicas deportes de raqueta. Evita movimientos muy rápidos y bruscos ya que el equilibrio se afecta.

TIP: Es mejor entrenar las primeras 24 semanas. A partir del 3er. Trimestre por el peso del producto se vuelve más complejo.

Intensidades recomendadas

  • Si ya haces ejercicio, entre 60 – 85% de FCM
  • Si eres sedentaria, entre 60 – 75% de FCM
  • Evita que se incremente demasiado tu temperatura corporal. Puede causar deshidratación y problemas al feto.

¡Ten en cuenta!

  • Después del 1er. Trimestre, evita ejercicios sobre la espalda.
  • No comprimir la caja torácica.
  • Evita entrenar en sitios húmedos o muy calurosos.
  • Usa ropa cómoda que te mantenga fresca.
  • Bebe agua antes, durante y después.
  • Evita entrenar hasta la fátiga.

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