Spinning in pregnancy

If you love spin, you might be wondering, “Can I spin in pregnancy?” and “Is spinning in pregnancy safe?”

These are questions I asked not long after I saw those two pink lines.

I’m a spin instructor, and have been for 8 years now. I’m also a pre and postnatal personal trainer. And, of course, have span through 2 and a half pregnancies – I intend to go on until 39 weeks this time, too.

Spinning is an addiction. Certainly for me, anyway. If I wasn’t going to be able to spin for 9 months I’d feel really jittery and restless.

Thankfully, I managed to spin up to 38 weeks with Ida, and 37 with Martha. I’d have gone longer with Martha, but I got Covid, then it was Christmas, so it naturally came to an end.

Can I spin in pregnancy?

Spinning is an incredible workout for pregnant people. It’s low impact, gets your heart-rate up, and boosts your mood.

Tips for spinning in pregnancy

I’ve coached many pregnant women in spin, personal training, and a class setting.

When it comes to spinning during pregnancy, there are some important tips you need to know.

1. Keep cool. During the first trimester in particular, it’s really important to keep cool. Wear loose fitting clothing, shorts, and consider one of those fans that hooks to your bike. You can also hook this to your baby buggy in the future, so it’s really an investment. During pregnancy you’re already running hotter, so be sure to keep cool to avoid putting your baby at risk.
2. Make adjustments. If you have a bump, make sure your handlebars are a little higher to make space for your baby.
3. Tell your instructor. Even if it’s early. Get to class early to let them know.
4. Remember it’s not a race. You might not be able to reach the same watts as pre pregnancy, and it’s frustrating. However, your body is doing so many amazing things right now, like growing eyelashes, it might not have the energy to also reach those old numbers. And that’s fine.
5. Eat a snack before. Eat something before class. Fruit is always a good option. Curry is not.
6. DRINK! Drink water before, during and after your session. It’s so important to keep hydrated. Heart writes, “Pregnant women who have a body temperature above 102.2 degrees Fahrenheit are at greater risk for heat stroke, heat exhaustion and dehydration. Dehydration is one of the causes of Braxton Hicks or so-called practice contractions, and it also can increase the incidence of dizzy spells and fainting, said Dr. Alisse Hauspurg, an OB-GYN specialist and assistant professor at the Magee-Womens Hospital of the University of Pittsburgh.”
7. Take breaks when you need them. Yes everyone else is going like the clappers, but that doesn’t mean you need to. It’s your workout. If you’re feeling dizzy, sick, or like your heart-rate is uncomfortably high, dial it down.
8. Keep to effort level 7/8. This is the type of zone where you could say 2-5 words. It’s a good way to think about it if you don’t have a heart rate monitor.

Is spinning safe in pregnancy?

As long as your midwife has said exercise is safe for you specifically, then spinning should be safe. If you’ve never been before but want to start in pregnancy, you can. Just take it slow.

Benefits of spin in pregnancy

Spinning in pregnancy is a great, low impact workout. It boosts endorphins – particularly helpful if you have horrible pregnancy mood swings.

With both Ida and Martha I had horrible PGP from about 12 weeks. Cycling was never a problem. Often I stayed seated when everyone else stood, but that was the only adjustment I made with pelvic girdle pain and cycling.

You can control your workout when you spin. You can choose your resistance, and turn it down at any point you need to.

It helps keep you cardio fit. Something you’ll thank yourself for during labor!