If you are planning on exercising or taking a spin class while pregnant, 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 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 spinningwhilepregnant.
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.
Many doctors recommend keeping yourself moving and active during your pregnancy (if you don’t have any other health risks). Spinning is a safe and low-impact form of exercise that gets your heart rate up, increases endurance, burns extra pregnancy fat, and more.
Tracy Shy is 27 weeks pregnant with baby number three, and she’s the co-owner and master instructor/fitness director of Wheeler Studio. “The benefits of a is that it’s low-impact on mom's joints and less jostling movements,” Shy says in an email with Romper.
“The best and biggest benefit to indoor cycle is the ease it will bring mom during both labor and the recovery process.” “I also have an 18-month-old, and loved cycling as my main form of exercise well into my third trimester, as I found other cardio activities uncomfortable,” Shy says.
“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).” Spinners rejoice: Cycling can ease back pain, boost your mood, and improve sleep.
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. 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. “I tell my clients that it should feel like you're giving your baby a light hug,” says Kiel.
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. Spinning is a stationary format of high-intensity cycling (usually indoors but can be outdoors) that generally takes place on a stationary machine with a heavy, weighted flywheel that is linked to the pedals.
It is a cardio (aerobic) workout often set to music and led by a certified instructor. The intensity of spinning varies throughout the class thanks to different body positions (i.e., standing versus sitting), pedal speed, and resistance.
It has been thought to help prevent gestational diabetes, make labor much easier, and prepare your body for a quicker recovery. In early pregnancy, hormonal shifts cause many women to feel lightheaded and dizzy which raises their potential for falling.
In the second and especially the third trimester, your center of gravity from your growing belly will be off and your regular balance while riding can be largely unsteady. One quick plunge from your bike could easily cause trauma to your stomach, which could injure the baby, or placenta, or lead to premature labor.
As the pregnancy develops, it becomes more difficult and riskier to ride and in your final trimester, it may become complicated to maintain your balance thus introducing additional possible falls from off your bike. In many cases, doctors usually indicate that toucan get a good of a workout with a safer exercise or sport.
Getting the perfect fit on the bike can be tricky, but a general rule of thumb is to adjust the seat to be even with your hip. 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.
You may find that due to this increase that your usual r.p.m/spin class is just too smelly to exercise in, so you may avoid it anyway! Toucan return to your class from 14 weeks + if you have had to avoid it due to nausea or sickness.
Your heart-rate increases immediately due to the physical changes of early pregnancy making the cardio exercise you do up to 40% harder than what it was prepregnancy. If the music is loud toucan easily get distracted and carried away in the class.
The unawareness of what your body is signalling to toucan make you feel extremely puffed, and it may take a long time for your heart-rate to settle. Keep your chest lifted and shoulders relaxed, avoid gripping too hard on the handle-bars.
Try walking or swimming, attend pregnancy exercise classes or mix up your cardio session and spend just 15-20 minutes on a bike before changing to the X-trainers or treadmills. Leaning forward to cycle for 40-45 minutes in a class at this stage in your pregnancy may put too much pressure on lengthened and weakened abdominal muscles.
I also believe spinning at 38 weeks plus may actually increase the abdominal separation that occurs (diastase recto). At 38 weeks your baby may weigh 3 kg+ that is weight pushing forward on your lengthened and weakened abdominal.
Your fatigue will also increase as you may stand up for longer periods on the bike than you should trying to keep up with the rest of the class (I have seen this many times! Enjoy your spin classes from 5 to 30 weeks pregnant ; make the changes, so it continues to feel comfortable and manageable.