មាតិកា
After a baby, some top athletes quickly return to competition. Others prefer to devote themselves to their family life. But after their pregnancy, all come back to the top. How do they do it? Here are the explanations of Dr. Carole Maître, gynecologist at Insep.
Medals and babies, it’s possible
In tracksuit and sneakers, her little Léa in her arms, Elodie Olivares pushes open the door of the “Dôme”, the temple in France of high-level athletes. Under the vast dome, dozens of champions train hard: sprint, pole vault, hurdles… Impressive. In familiar territory, Elodie crosses the tracks with long strides to reach the stands. A member of the French team, this cross country and 3-meter steeplechase champion is preparing to compete in the European Championships. From a very young age, Elodie Olivares has been collecting medals … But today, it is about presenting to his girlfriends “The most beautiful trophy” of her career, as she says. And the success is there. From the top of her 6 months, Léa, all dapper in her little pink tracksuit, quickly gathered around her the biggest of the catwalks. As for the young mother, she is congratulated for her form so quickly regained.
Prepare for your return as soon as you are pregnant
Like Elodie, more and more top-level sportswomen no longer hesitate to take a “baby break” in their career, only to return to the top. Tennis player Kim Clijsters or marathon runner Paula Radcliffe are the best examples. Conversely, others prefer to stop competing to devote themselves to their family. But almost all of them are in good physical condition. Their secrets? ” Prepare for your return as soon as you are pregnant by adopting a balanced diet and moderate but regular sports practice, ”explains Carole Maître, gynecologist at Insep, where she follows most of the French champions. And after childbirth, same diet, but “with a gradual increase in load,” she says. Advice that also applies to all expectant mothers. But just like for you, the game is not easy. For years, athletes have made their bodies a winning machine, a precision mechanic, and for nine months, it’s going to take a ការរំជើបរំជួលអ័រម៉ូន Importantly, experience a loss of muscle mass and a change in pelvic position. “No more abs and tablets, and hello to the little soccer ball!” “Elodie nicely sums up. On the other hand, there was no question for her of letting her body go out of control too much: “To limit the damage, I stirred. “Studies have indeed shown thatregular and controlled physical activity allowed weight gain to be limited to around 12 kg and maintain a certain muscle tone. The energy expended is taken from the fat reserves and better still, it seems that after an activity of sufficient duration and of moderate pace, the appetite is less sharpened. Athletes are generally recommended 1 hour 30 minutes of exercise per day. “But we advise them to find a substitute sport, because asking a swimmer to swim less quickly is just impossible! », Explains the gynecologist with a smile. Pregnant, there is no question of breaking records, even if the hormonal upheavals of pregnancy develop cardio-respiratory capacity, and therefore resistance to effort. “It is not for nothing that we made East German swimmers ‘get pregnant’ before the competitions! », She specifies.
Recover as soon as possible
In shape to face the marathon of childbirth, sportswomen do not have, contrary to popular belief, more difficulty in giving birth to their child. “Studies have even shown that the duration of labor is often shorter and that there are no more caesareans, instrumental extractions or prematurity”, insists Carole Maître. In short, mothers like the others, who for the most part require an epidural. But once the finish line has passed, the baby in their arms, they know they have one last test to overcome. Recover as quickly as possible to find your way back to the podiums. Here too, studies have shown the benefits of regular physical activity up to the 3rd trimester: less baby blues and fatigue after childbirth. So there is no question of forgetting this diet after birth. In the absence of contraindications (cesarean section, episiotomy, urinary incontinence), the resumption of an adapted and progressive training can intervene for some champions very quickly. For others, it is necessary to wait for the end of the rehabilitation of the perineum. “But, insists the gynecologist, we can prevent about 60% of urinary leaks by practicing manual physiotherapy during pregnancy. ” As for breastfeeding, it is not an obstacle to the resumption of sport. “It is enough to give the breastfeed before any intensive exercise, because this one can lead to an increase in the blood lactic acid level and give a certain acidity to the milk”, continues Carole Maître. In short, no excuses… Associated with a healthy lifestyle and a balanced diet, giving a large part to vegetables and white meat, less fat, sport is an integral part of this fitness program. “In addition, it’s a time to take care of yourself. Where we meet. For the baby, it’s only a bonus, ”says Elodie, who is already getting closer to her best times.
* National Institute of Sport, Expertise and Performance.