“I would recommend that women who are pregnant set up on a bike closest to the edges of the room and near a fan, so they get extra air flow. Pitt says that as long as a woman has plenty of water, ventilation, and feels good, it’s safe to take a spin class.
According to Jennifer Novak, MS, CSS with Symmetry Performance, it’s important to keep a close eye on your body temperature whileyou’re pregnant. “A pregnant woman's core body temperature may already be somewhat elevated due to a slightly higher metabolism while pregnant, ” she says to Romper in an email.
Novak, who also has a master’s degree in human movement science and is a certified strength and conditioning specialist, gave Romper a few suggestions that may have similar benefits to a spin class. Additionally, Dr. Eva Martin, CEO & Founder of Elm Tree Medical Inc. says, “As long as you are able to carry on a conversation during the exercise, it should be a safe level of activity,” she said to Romper in an email.
“At this level of activity, your body temperature won't get so high as to harm the baby (like it could in a hot tub, for instance).” If you attend a weekly spin class or enjoy cycling on a stationary bike at the gym, don’t think you need to give up now that you’re pregnant.
In fact, spinning and stationary cycling are safe and excellent low-impact exercises for pregnant women, as they can get your heart rate up without the dangers of the road or the risks of falling off. If you are planning on exercising or taking a spinclasswhilepregnant, there are certain factors you need to consider for your (and your baby’s) health and safety.
Stationary bikes and spin classes are great exercise options during your first trimester because they are low-impact and don’t require any balance. Spinning classes are also great for pregnant women because you are not only in front of an instructor, but you also have handlebars for when you feel off balance, and toucan stop for a break if needed.
Eases Back Pain Boosts Your Mood Improves Sleep Relieves Stress Spinning can also burn extra fat gained from pregnancy, build muscle and cardio endurance, and more.
In order to reap these benefits, it’s important to do the exercise correctly (and safely) and follow our 10 tips for spinning while pregnant. Before starting a class it’s a good idea to give the instructor a heads up, especially if you aren’t showing yet.
This way, by letting them know ahead of time, they will understand why you may need more breaks or have to slow it down a bit. Adjusting the seat and handlebars on your stationary bike helps relieve stress on the lower back.
By raising and bringing the handlebars closer to you, it forces you to sit back more instead of leaning forward, which gives you more room for your baby bump and also helps with your balance as you’re pedaling. Pro Tip: Arrive at your class a few minutes early so toucan properly adjust your bike.
If you are experiencing some lower back pain or discomfort (which is common in pregnancy), move your seat higher up and push your arms down by your sides to allow for some relief. Steadily increasing and decreasing your heart rate and blood pressure before and after working out is good for you and the baby.
Keep a bottle of water handy on or next to your bike and remember to take regular sips. This is ultimately your choice, however, many pregnant women tend to find it more comfortable to stay seated for the duration of their spin classes.
Pro Tip: Try to engage your pelvic floor to support the weight of the baby whileyou’re spinning. Increase your time and pace slowly until you feel comfortable with a full on session.
Pro Tip : If you haven’t exercised in a while, start by working out for 5 minutes a day until you feel comfortable enough to join a class. Spinning is a safe and low-impact form of exercise that gets your heart rate up, increases endurance, burns extra pregnancy fat, and more.
Just remember to listen to your body while you are working out to ensure the safety of yourself and your baby. Lisa Stone Your question I currently participate in a vigorous spinning class once a week.
Let your body's signals be your guide -- if you start to feel dizzy, faint, or nauseous, then you're working out too hard. Third, as your pregnancy progresses, cut down (or out) the number of jumps you do on the bike.
But you need to know your limits, says Erica Kiel, a California-based personal trainer and creator of Knocked-Up Fitness. If you're jumping into spin for the first time, let the instructor know, and start easy.
If you haven't exercised in a while, begin by building as little as 5 minutes a day until you feel comfortable enough to join a 30-minute class. By letting him/her know you're pregnant ahead of time, you won't need to worry about being singled out if you need a break.
The ability to carry a light conversation is the age-old indicator that you're working out at a safe level of effort, but few spinning classes are convo-friendly. A good compromise is a spin class that devotes the first part of the hour to spinning and the second to strength training or yoga.
Some spin classes have introduced stationary machines like Real Ryder bikes that move with spinners as they lean right or left to engage smaller, stabilizing muscles. If you find yourself feeling unstable toward the end of your pregnancy, stick to the old-fashioned bikes that stay put.
That extra support will protect your low back, and if you're doing it right, Kiel says you'll avoid any soreness in that area afterward. Performing low impact physical activity like indoor cycling most days of the week not only keeps you fit and strong but also boosts your mood and energy.
And of course, you should always consult your healthcare provider prior to starting any exercise program while pregnant. “Yes, it’s safe to cycle indoors while pregnant, provided you’ve gotten the OK from your doctor first,” says BEGAN and certified personal trainer, Brittany Robles, MD.
The COG defines a safe exercise intensity during pregnancy as less than 60 to 80 percent of your age-predicted maximum heart rate. Taking your cycling to the street or trails is a bit more dicey than exercising indoors.
The weather bumps and holes in the road or trail cars other riders or pedestrians fumes or toxins in the air Jeff coat says when doing jumps and standing maneuvers in a spin class, make sure there’s enough resistance on the “road” to avoid hyperextending your knees.
“This needs to be taken into account even in the first trimester, where the hormone relaxing is at one of its peaks, before it falls off and rises again closer to delivery,” Jeff coat says. During the first trimester, Jeff coat says to make sure to avoid knee hyperextension with all jumps and standing positions.
“The first relaxing peak occurs around 8 to 12 weeks, and this is especially vulnerable for a pregnant women’s ligaments,” she says. If you have a history of pubic symphysis dysfunction, also known as pelvic girdle pain, Jeff coat says you should avoid quick maneuvers, such as 2-count jumps, as they will put additional strain over this area.
“With the growing weight of the baby, the center of gravity is already pulling forward and down, so we don’t need to accentuate this with handlebars that are too low,” she says. “Cycling is a pretty low-risk activity, but you should avoid it if it causes you any pain or discomfort in your low back, pelvis, or hips,” Robles says.
Additionally, your healthcare provider may advise you to avoid exercise if you have a high-risk condition, such as placenta prefix, a short cervix, or history of preterm delivery. You should begin to slow down and take it easy if you aren’t able to maintain a conversation while cycling.
“Especially at higher resistance, the load through the pedal creates a shearing force through the pelvis that can increase pain. If you have low back or neck pain, sometimes a simple bike adjustment will do, or using a general pregnancy support, ” she says.
If you’re an avid outdoor cyclist and would like to continue riding, you need to get the green light from your healthcare provider. As your due date approaches, you may need to make some adjustments to the bike and turn down the intensity, but you should be able to cycle indoors all three trimesters.