Spinning & Pregnancy

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.

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1. 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.
2. 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.
3. 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.
4. 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.

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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*