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Can You Dance Zumba While Pregnant

author
Paul Gonzalez
• Wednesday, 02 December, 2020
• 7 min read

This mega popular dance -based workout can be high impact, but it also allows for adjustments to accommodate a growing belly and changing body. For most mamas-to-be, exercise is healthy and beneficial, and doctors recommend continuing prepregnancy workout routines.

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The teacher should be able to show you modifications to your usual moves, especially those that involve a lot of bending and twisting; they’ll be hard to perform when your baby bump is in the way and your sense of balance is off-kilter (more on that below). Do drink plenty of water before, during, and after you exercise, and wear comfortable, breathable clothes.

The music and moves in Zumba class might be sizzling, but overheating isn’t good for you or your baby during pregnancy. Keeping one foot on the floor at all times (marching instead of jumping, stepping instead of leaping) is easier on your newly bulky body.

Do check out Aqua Zumba, which gives you the high energy and fun of the classic dance workout in the zero-impact, refreshingly cool environment of the swimming pool. Do know the warning signs of overexertion: uterine contractions, vaginal bleeding or fluid leakage, dizziness, chest pain, shortness of breath, headache, and pain or swelling in your calf muscles.

Zumba, a high-impact dance workout, is the latest form of fun exercise, pregnant women across the globe prefer today. According to ancient wisdom, exercising can help women enjoy a safe pregnancy.

Helps prevent leg cramps and curiosities, which occur due to congestion of blood in the lower extremities. Facilitates the speedy recovery of organ tone and placement after delivery.

Zumba is a fitness program that originates from Columbia and involves dancing to the Latin beats. Pregnant women can choose from a variety of safe pregnancy workouts like stretching, yoga, walking, swimming, etc.

The pituitary gland in the brain releases endorphins, a morphine-like substance that helps alleviate pain and induce feelings of euphoria and wellbeing. (2) Dance workouts like Zambian significantly boost the endorphin levels in the body.

A surge of this chemical in the body can help a pregnant woman prepare better for a natural childbirth. Toucan talk to your instructor and find out the form that is perfect for you during pregnancy.

Pregnant women prefer to opt for Aqua Zumba as it offers the high energy fun of classic Zumba but in refreshing cool waters. American College of Obstetricians and Gynecologists states that in the absence of contraindications healthy pregnant women can go ahead and regularly participate in physical activities of moderate-intensity.

It also advises that pregnant women should not have a heart rate of more than 140 beats a minute during an exercise regimen. It also recommends a workout session of 30 minutes a day for expecting women.

If you have a history of health issues like diabetes, blood pressure or preterm labor, opt for Zumba only after consulting your medical practitioner. One major negative of Zumba dancing is that the strenuous workout it offers can be a struggle during pregnancy.

The amount of blood flow increases to 30-50% above normal during the vigorous workout. Your baby’s health is a top priority and your love for dancing can take a backseat for now.

If you are gasping for breath during the Zumba class, stop immediately. Seek immediate medical help if you feel any of the following symptoms of discomfort whileZumba dancing.

Photo PixabayMore and more women choose to dancezumba during pregnancy because it is so much fun and helps them relax. When it comes to staying in shape during pregnancy, exercise is a great ally in achieving this, as long as it is practiced with certain modifications and taking into account the limitations of each one.

Since the Zumba usually includes very energetic and vigorous dance steps there are those who doubt if it can be practiced during pregnancy. As long as the doctor does not forbid it, and you are completely healthy, the buzz in pregnancy can become your best exercise routine, but it should be low impact and adapted to the physical conditions of a pregnant woman.

As exercise also puts your heart to work and demands more blood flow than usual, it is likely to generate a kind of competition between your body and placenta for that extra blood, so it is important that the practice of Zumba is low impact about three times a week and combined with other more relaxing techniques such as yoga and relaxation. When it comes to staying in shape during pregnancy, exercise is a great ally in achieving this, as long as it is practiced with certain modifications and taking into account the limitations of each one.

Since the Zumba usually includes very energetic and vigorous dance steps there are those who doubt if it can be practiced during pregnancy. As long as the doctor does not forbid it, and you are completely healthy, the buzz in pregnancy can become your best exercise routine, but it should be low impact and adapted to the physical conditions of a pregnant woman.

As exercise also puts your heart to work and demands more blood flow than usual, it is likely to generate a kind of competition between your body and placenta for that extra blood, so it is important that the practice of Zumba is low impact about three times a week and combined with other more relaxing techniques such as yoga and relaxation. Practicing Zumba and dancing makes you feel better and helps you avoid depression during pregnancy.

Doing buzz in pregnancy does not pose any risk to the mother, but it can become one if we do not do it taking into account the proper precautions. Those who practice regular buzzing tend to make many fast, demanding and intense movements, but when it comes to pregnant women, sudden turns and jumps are prohibited, because they also cause a loss of balance, can expose them to dangerous falls.

The College of Obstetricians and Gynecologists ensures that all healthy pregnant women can regularly practice moderate intensity physical activities such as humming, without this affecting the pregnancy, so it is important that you have the prior consent of your doctor and perform all sessions with due care. Some time ago, the case of a doctor who danced with pregnant women before giving birth became viral.

On the one hand, there is a risk of detachment of the placenta in the first three months of gestation, and on the other is quite difficult to move vigorously due to the size of the tummy, however it is possible to continue with the classes of Zumba in pregnancy, as long as some care is taken. The best care and precautions that we can take when practicing Zumba in pregnancy is to attend classes specially designed for pregnant women, as they are adapted to the health conditions and limitations that any mother has, so it replaces all those dance steps that can be sudden and dangerous during pregnancy.

Zumba's classes are usually very energetic and high-impact, but those that are specially designed for pregnant women tend to incorporate softer, rhythmic dance steps that don’t put an extra strain on the heart. When you are physically active, it is normal to overheat a little, but if you are pregnant, it is very important to maintain a stable body temperature.

If for some reason you feel that your temperature has increased, and you are too hot, gradually decrease the intensity of the rhythm until you get to exercise and drink plenty of water to cool down and hydrate. Because of the weight gain and volume of your belly, your body’s balance can be affected, so you’ll be more exposed to falls.

Because the hum combines several movements, it is important that you pay close attention to the steps you take and the change in your balance. Practicing Zumba during pregnancy or any other exercise is very beneficial for the mother and the baby, but always following the doctor’s instructions and the signals sent by your body.

Moderating the pace of exercise and knowing when to stop can help you avoid any danger during pregnancy. Always remember to listen to your body and choose to practice hum only if you are used to dancing several times a week or if you are physically fit for this type of activity.

Zumba is the Columbian aerobic dance craze that was established by dancer Alberto “Beta” Pérez in the 1990s. It rose to popularity in North America in the early 2000s and has since become one of the most appreciated dance workout routines for women and men of all ages and fitness levels.

Continue scrolling to keep readingClick the button below to start this article in quick view. If you were doing Zumba before pregnancy, chances are that your body will have little trouble continuing the workouts (at reduced exertion).

If this is a new routine, you should also speak with the instructor at the gym or fitness center you are attending. You might feel fine going ahead at full steam, but your pregnant body will benefit from a lower intensity workout.

Keep in mind that sudden dizziness or balance issues are common during pregnancy, so you want to avoid going too quickly into any move or dance routine. A snack that is high in protein and healthy fats is a great option.

Keep your reusable water bottle close by at all times, and don't be afraid to take breaks during the workout. Since Zumba is generally a high-intensity workout with very few pauses between moves, you will have to be your own moderator during the exercise routine.

This is particularly important to be mindful of when you are in your second and third trimester, when you will have a lot more weight to carry through the moves. While fitness and exercise during pregnancy are generally considered safe, it's important to follow through with these guidelines.

A personal development and self-help junkie, she has been working as a creative freelance writer since 2016. A native Canadian, she has found her home in small town Switzerland, where she lives with her husband and two young sons.

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