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Indoor Cycling During Pregnancy

Wondering if it’s ok to practice Indoor cycling class during pregnancy?
If it has been part of your fitness routine and your OBG gives you the green light, there is no reason you cannot continue to practice indoor cycling, with modifications, through your pregnancy. This activity is a great low impact cardio workout.

Take into consideration the following advice:
  • Drink water:
Before, during and after class. Hydration is essential, even knowing that your bladder might not handle it without using the WC during the class. Water is essential, even if you aren’t pregnant!
  • Make sure your bike is set up properly. As your belly gets bigger, you’ll start to feel cramped when you’re holding on to the handlebars. Raising it up might help and you must make sure to have the instructor double-checking the rest of your equipment providing you comfort during the activity.
  • Be extra careful when you are riding out of the saddle. Your center of gravity is modifying with the weeks of gestation, which makes balance more delicate. If you cannot hold your posture properly or you feel any discomfort, ride on the saddle. Turn standing climbs into seated climbs.
  • Turn sprints into manageable cadence. A not modified indoor cycling class shoots the heart rate. now is time to modified your cadence, speed and load. Be careful with extended periods of high heart rate work. Play it safe and stay effective by simply increasing slightly the speed without going all out.
  • Stay cool. Overheating, even when you are pregnant must be avoided. Working out always only with sweat as minimum as possible, only a brief sweat cap. Remember you are the one who regulates your baby body temperature. A workout is healthy but with caution. You can manage to be using a bike near to a fan or an open window, having it flow around you in some way will make a huge difference in your comfort.
  • Don’t let your knees to fall into misalignment. When it comes to riding, proper knee placement is the key. You’ve probably seen someone riding a bike, pedalling with the outside of their foot, which kicks the knees out to the side. That’s what your legs will want to do when the knees start hitting the belly during the last trimester. Raising handlebar might help. But if you have to compromise your posture because the belly is too big, then its time to choose another form of cardio.
  • Don’t skip out on your warm-up or cool-down. Remember, it’s your ride and any good indoor cycling instructor should respect your need to warm up just a little bit longer or cool down just a little bit sooner.
  • If your lower back starts to hurt, sit up straight. During the last trimester, gravity pulls your belly down, and this makes pain on your lower back. If you start to feel it while riding, sit up straight in the saddle and realign your spine and adjust the handlebars.
As a pregnant woman, you need to listen to your body.
This period is not the time for super high-intensity workout or weight loss goals.
It’s a time to maintain your health and fitness objectives and overall happiness and wellbeing, as you prepare for labour and delivery.

https://americanpregnancy.org/pregnancy-health/exercise-and-pregnancy/

The American College of Obstetricians and Gynecologists (ACOG), (2011). Exercise during pregnancy.
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