I recently had a spin instructor at one of the locations I teach ask me about how to optimize one of her student’s spinning experience while pregnant. This is definitely a great question, especially for those who are experienced at spinning. I did a lot of my own research, talked to my doctor and just used my own judgement when spinning.
You can read more information on spinning and pregnancy through Spinning.com here.
- What precautions should you take when spinning?
- My doctor recommended using a heart-rate monitor and/or checking your pulse from time to time during the class. You must be able to carry a conversation while spinning, no exceptions!
- A TON of in and out of saddle movements are not recommended as your belly expands (round ligament stretching/ pain). I noticed I had to limit those movements around 26 weeks. Also, be sure to hydrate before, during and after class.
- How can I optimize my spin class experience?
- Since you may not be able to go as fast or move quickly through different positions, adding more resistance (then usual) because it forces more strength training – even during sprints.
- Sprints = HIGHER heart rate, which you want to avoid. Having that extra resistance, makes a difference since with spin it’s very easy to overexert because it’s so high energy.
- What clothing should I wear?
- Loose, breathable clothing. Nothing too tight, especially for the upper body. I wore yoga pants that had a fold over to hold my belly up (or you can purchase a belly band) and a loose tank top.
- When should I STOP spinning?
- Use your best judgement! Between 28-32 weeks is the average time most women will stop spinning – not only because of energy levels decreasing, but because the belly get too heavy and there is a lot more stretching and much more relaxin present.
- I noticed around 28 weeks, my legs would almost give out (due to more relaxin present) when I can out of the saddle in position two/ standing jog.
- This is not safe, so I stopped spinning at 30 weeks, especially from the ligament pain and heaviness (I’ve gained 20lbs). Now I’ve been walking, doing yoga and lots of squats for my workouts.
If you are looking for general fitness information during pregnancy, you can check out my post on fitness and health during pregnancy. It includes information on workouts I did during first and second trimester.
Need your very own personalized workout program, meal plan or lifestyle plan? Check out my online coaching section here!
*As always, pregnant or not, remember to consult your doctor or physician before performing any exercise/ program*