Gravidez e Exercício Físico
Autor: Prof. Esp. Jackson Lima | Publicado: 2011-05-29T20:25:00-03:00

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 <![endif]-->  Desde muito tempo atrás, sabe-se que o exercício pode trazer diversos benefícios à mulher grávida, segundo Vaughan (1951), no final do séc III a.C., Aristóteles já atribuía dificuldades do parto à vida sedentária das mães. Hoje, é cada vez mais comum a presença de gestantes em academias, clubes ou em locais que oferecem aulas para esse público, porém, algumas questões ainda provocam duvida referente à realização de exercícios físicos no período gestacional. Esse período é caracterizado por diversas mudanças no corpo da mulher que vão desde as adaptações anatômicas até as alterações hormonais, assim, abaixo estão relacionadas as principais alterações e possíveis benefícios que a prática correta dos exercícios pode trazer para as futuras mamães.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - O ganho de peso aumenta a sobrecarga nas      articulações, principalmente dos quadris, joelhos e tornozelos, portanto,      a prescrição de exercícios de impacto deve ser vista com atenção;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Lombalgias são comuns devido à alteração      do centro de gravidade decorrente do ganho de peso na região anterior do      corpo o que também contribui para a diminuição do equilíbrio e aumento do      risco de quedas. O fortalecimento do core é bastante importante nessa      fase, entretanto, atentar para que essas compensações sejam amenizadas e      não enfatizadas;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp; - Com o aumento da produção de      estrogênio e relaxina (hormônio responsável pelo relaxamento do tecido      conectivo), ocorre maior frouxidão articular; sendo assim, a prevenção de lesões      deve ser feita tomando cuidado com hiperextensões e hiperflexões      articulares;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp; - Alterações hemodinâmicas como o aumento da frequência      cardíaca, débito cardíaco e retorno venoso devem ser consideradas, alem      disso, a prescrição do exercício utizando a frequência cardíaca deve ser ponderada      devido a essas alterações. Ainda assim, após o 3º trimestre a posição      supina ou decúbito dorsal deve ser evitada, pois pode provocar obstrução      do retorno venoso, alterando o débito cardíaco.
Orientações para a realização do exercício:
&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Atividades como, caminhada, bicicletas estacionárias, natação e      hidroginástica são as mais adequadas para o programa de exercícios      aeróbios. Exercícios resistidos também são aconselhados, porém, desde que      respeitem as particularidades citadas acima. De acordo com a ACOG      (American College of Obstetricians and Gynecologists), são contra-indicados      exercícios com cargas elevadas e isométricos;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Exercícios de alongamento devem ser baseados no relaxamento      muscular e não no ganho de flexibilidade e amplitude articular;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Para que a grávida não se exercite acima do limiar anaeróbio, além      da freqüência cárdica, outros parâmetros podem ser considerados como a      utilização de tabelas de esforço subjetivo ou mesmo o teste da fala;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - É de extrema importância que a reposição de calorias esteja em      equilíbrio com os gastos, durante e após os exercícios;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Na presença de alguns sinais como: sangramento vaginal, dispnéia, dor      no tórax, cefaléia, entre outros, o exercício deve ser interrompido      imediatamente.       Portanto, devemos entender que o condicionamento físico não é o foco do exercício para gestantes, havendo necessidade de diminuição da intensidade e da duração conforme a evolução da gestação. Dentre outros objetivos desse programa de exercícios temos: melhorar a consciência corporal, estimular o autoconhecimento, diminuir o estresse físico e mental, manutenção do peso e das capacidades físicas, preparar para o parto e pós-parto.  
  IMPORTANTE: errar na escolha da modalidade ou na execução dos exercícios pode trazer prejuízos, pois os danos podem ser irreversíveis para a mãe e o feto. Sendo assim, busque uma boa orientação de seu médico e de seu treinador, a comunicação entre os profissionais envolvidos é de extrema importância para que os benefícios possam ser alcançados!