Forty Weeks of Fitness | With Chelsea

Spinning

Spinning, also referred to as cycling, is a safe way to achieve an effective workout throughout your pregnancy in a class setting.

Go prepared. Grab a towel and a bottle of water on your way to class. Arrive five minutes early to properly adjust your bike handles and seat, and introduce yourself to the instructor and let him/her know that you are expecting. Spinning instructors will help motivate you and keep you focused throughout your workout. During class pay special attention to your breathing and always remember to stay hydrated. Remember, you have control of your bike, thus the intensity of your workout. If you feel you need to lower the intensity, decrease your tempo or the tension on the wheel. Listen to the instructor's frequent reminders to keep your elbows slightly bent and shoulders relaxed while holding your abdominals tight. Provided you are feeling up to it, have fun with the change in positions from standing ("out of the saddle") to seated ("in the saddle"). As always, listen to your body. If it feels more comfortable to you, hang out in the saddle.

At some point in your pregnancy you might notice that your knees are having difficulty moving parallel to one another. Try engaging your inner thigh muscles to help pull your knees in towards the bike. If your knees start bowing outward to avoid hitting your growing abdomen, it may be time to choose another exercise like prenatal yoga, walking or swimming. Until that day have fun and enjoy the hour at your pace!

Baseline Rules

• Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.



• Wear appropriate shoes and clothing (layers work great to avoid overheating).



• Monitor your breathing rate and adjust your intensity accordingly.



• Consider wearing a heart rate monitor to keep the intensity at an appropriate level as dictated by your doctor.



• Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.



• Stretch! Areas to focus on include hamstrings, quadriceps, chest and triceps.

If You Were Inactive Before Pregnancy...

It takes courage to join a class…good for you! A spinning class will give you a chance to move your body to music and enjoy being active in a group setting. It is crucial that you stay in tune with your body and remain within your comfort zone. For the first several classes keep the tension light on the wheel. A great goal for your first class is to stay for 30 minutes. If you choose to leave class early remember to stretch your muscles, focusing on hamstrings, quadriceps, hip flexors and your chest. With each class increase your intensity in one of two ways: stay for a longer period of time or begin altering the tension on the wheel, following the instructor's cues. Instructors frequently choose to use visualization as a tool for you to choose the correct tension on the wheel and speed of your legs. You're the judge when it comes to accepting the challenge of "riding in the sand," "racing for the finish line," or "riding to the top of Mt. Everest." Keep it comfortable and have a great ride!

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

No special instructions required. Riding to the rhythm of the music is a great way to relieve stress, prepare your body for a better night's sleep, and maintain your cardiovascular health during pregnancy. But be patient with your body; you might feel the need to take the intensity down from your usual pace by skipping out on the jumps or hanging out in the saddle for the majority of the class. Listen to what your heart, knees and lower back are telling you. Take frequent water breaks and stretch at the end of class. Are you having sciatic nerve issues? Be sure to fully stretch your hamstrings and glutes. Hold each stretch for 30 seconds to one minute.

If You Have Always Been Active...

No need to change your routine. Be aware of your heart rate and remember that you are exercising for two. To maintain an appropriate heart rate, use a monitor and the guidelines provided by your obstetrician or use the "talk test," meaning that at anytime during class you should be able to maintain a conversation with your neighbor. Follow the instructors lead with jumps, tempo and tension changes, but take it easy. No need to push yourself to a state of exhaustion. Now is not the time to be competitive with yourself or anyone in the class. Your goal is to maintain your energy and health, and deliver a healthy baby!