Can I do the elliptical trainer while pregnant? What cardio exercises are safe to do while pregnant?
Can new mothers do gym workouts? We answer these and other questions with this post dedicated to the elliptical bike during pregnancy, mothers, and the best moment of their lives!
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When pregnant, exercising in the gym, like at home, can differ from when you are not.
Sports gear and specific training plans might not be shown, and our energies are different than they were before.
One of the favorite choices of pregnant women is the elliptical bike, which, when used safely, is a perfect way to keep fit and train.
Of course, before setting off in fifth grade, you can hear from your doctor if elliptical training is appropriate for your pregnancy.
Exercise during pregnancy also helps you keep a healthy weight for nine months and makes it easier to get back to your ideal weight after the baby is born.
The elliptical bike’s strength is that it is a low-impact form of exercise and, therefore, suitable for pregnant women!
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Elliptical in pregnancy? An eye to the advantages …
Fitness experts say that using an elliptical trainer during pregnancy has many natural benefits for every woman, such as helping her keep a healthy weight and be busy. At the same time, she waits and assists her in dealing with pain during labor.
The main advantage remains that of the safety linked to its use since the exercises that can be performed with the elliptical bike are low impact (we can moderate the intensity, speed, and frequency of training as well as not having to worry about the joints even when the natural weight of the belly stresses them).
Another helpful feature is the side levers that help the woman keep her balance while walking.
They help with arm training and support what we teach in our step-by-step method!
Compared to other training methods, the elliptical can be followed quickly in any house room and thus at the optimal room temperature.
Benefits Elliptical trainer in pregnancy
We’ve compiled a list of the elliptical’s advantages when pregnant and giving birth.
It is worth checking out!
- Proper management of body weight during the nine months;
- Stay active even when we are waiting;
- Better manage the pains of labor ;
- Help minimize constipation ;
- Sleep better ;
- Reduce the risk of gestational diabetes ;
- Reduce the risk of postpartum depression ;
- Get back in shape faster after pregnancy
Besides the benefits we have just seen, others are “hidden from view” but equally important for the mother’s and baby’s health.
For example, physical exercise stimulates the production and circulation of endorphins (the natural substances in our body associated with “happiness”).
The stimulation of endorphins is a precious ally for new mothers’ moods, as they counteract the onset of postpartum mood disorders linked to the more significant influx of estrogen and progesterone.
A gradual and tailored training
Which training program is best to follow during pregnancy? The “American Congress of Obstetricians and Gynecologists” (the US Congress of Obstetricians and Gynecologists) recommends a daily 30-minute workout.
We can quickly achieve this goal with the elliptical, on which we can do a brisk walk comfortably. The reverse walk mode on an elliptical bike is another good way to work out while pregnant. Here, we need to pedal backward or counterclockwise, to get the best workout and tone for our legs and buttocks.
As we’ll see, the elliptical can give you a full-body workout without needing to be connected to other machines or equipment. But we can switch between the elliptical and other healthy pregnancy exercise forms, like prenatal yoga and water aerobics.
Exercise during pregnancy depends on several factors, such as your initial and current fitness level, your trimester, and how you are doing. We will see this below.
For physical activity, especially during pregnancy, it is essential to move safely. From this point of view, we can say that the elliptical bike guarantees a top level of safety appropriate for most pregnant women.
However, knowing some simple tips for correctly using the tool is helpful. If we have never tried the elliptical or have any doubt, we always hear our doctor’s advice to be calm. Another thing that is always useful to follow is training within a company or with other people nearby.
With this foresight, we will always have a trusted person in case of dizziness, cramps, or contractions. We follow the instructions for the correct use of the elliptical bike by reading the user manual that comes with the product. Finally, take advantage of the side levers’ presence by holding the handles.
Those who are not pregnant may very well exercise without this support to better train some muscle groups. In a pregnant woman, it is always preferable.
Using handles is also important because, during pregnancy, the woman constantly changes her center of gravity and balance point. The support from the side levers is also great for keeping your ankles and knees from getting hurt or sprained during other types of training.
Is exercise during pregnancy safe for the baby?
It is now well-established that the association of physical exercise with the risk of miscarriage is more of a myth.
As Bruce K. Young, professor of obstetrics and gynecology at the New York University School of Medicine and author of publications devoted to the subject) states there is no evidence of actual risk.
As a result, we can train in peace, even with the belly.
However, it is essential, especially at the beginning of pregnancy, to always stay hydrated and not train outdoors, especially during hot hours.
Intense physical exercise, always done with common sense and under your doctor’s or gynecologist’s supervision, does not negatively affect the little one we are waiting for. Instead, we will feel tired sooner.
The mother’s blood volume doubles during the first nine months of pregnancy. This means that her heart must work harder to pump enough blood around the body and the placenta.
It is, therefore, natural to feel more tired than during the pre-pregnancy period.
Feeling out of breath is normal while pregnant and doesn’t mean you’re out of shape.
During pregnancy, a woman needs to breathe up to 25% more air because she has to get rid of the carbon dioxide produced by her breathing and that of the baby, since the baby produces carbon dioxide at her rate, which is transferred to the mother’s blood.
Listen to your body.
The primary advice must always be followed precisely: listen to your body to avoid excessive effort.
A parameter that meets this precise need is inherent in the heart rate that follows the exercise’s intensity as it is performed hand in hand.
The Royal College of Obstetricians and Gynecologists advises pregnant women to exercise below 140–155 beats per minute.
In the case of the elliptical trainer, it’s easy to keep an eye on the heart rate parameter during pregnancy thanks to the tool’s display or by using apps made for that purpose.
To get an idea of what it means to perform a correct form of pregnancy training, remember that we should breathe and converse without being out of breath.
As with any other form of physical training, you should call your doctor if you get dizzy, have cramps, or feel tired out of the blue.
How do I use the elliptical trainer during pregnancy?
Whether you’ve used an elliptical before or this is your first time, it’s best to start slowly and in small steps.
Stretching before starting on the elliptical is one piece of advice that all pregnant women should follow.
Here is an example of a simple exercise we can follow as an indicative outline:
- Sit on the floor or, if more comfortable for you, on a yoga mat;
- Keep your legs stretched forward and, leaning towards them, try to touch your toes with your hands. It is unnecessary to reach this goal because the baby bump will get in the way as the months go by!
Follow the exercise for as long as possible.
We stay in position for about 20 seconds and repeat the stretch five times.
Repeat this simple stretching exercise once you have finished exercising on the elliptical bike.
After doing the warm-up stretch just shown, start with brief sessions of 10–15 minutes on the elliptical. There is no need to do more at the moment.
During training, you can take breaks and, above all, drink a lot.
It is always essential to stay well hydrated.
Over time, you can accumulate the duration of your workout up to 30 minutes. Besides physical activity, he dedicates 5 minutes to recovering.
How often is the elliptical in pregnancy? Operating frequency
We train on the elliptical 3 to 5 days a week, perhaps alternating the days of exercise with those of relaxation.
If we were already active before pregnancy, we could train daily (always with the doctor’s approval). We will only benefit from it!
Prenatal training at three months, six months, and nine months
One thing moms know they need to remember is that each gestational trimester requires a unique form of physical activity, as we constantly change for nine months before birth.
For this reason, it is essential to adjust the training according to the quarter in which we are.
The pregnancy is divided into three stages: the first, second, and third.
Doctors usually recommend structuring physical activity in this way:
1st Quarter: slow and constant approach to fitness
2nd Quarter: exercises to bring more energy to the body
3rd Quarter: regular exercise to prepare for labor
We can always follow the physical needs varying in different quarters in the best way possible by regulating resistance, intensity, speed, and training frequency.
Because the elliptical is the best sports equipment in pregnancy
It is uncertain whether it is possible to attend the gym regularly throughout pregnancy. Some exercises and machines are, for example, not recommended …
This period of nine months affects the woman’s body in many aspects.
Research has shown that physical exercise during pregnancy offers many advantages.
For this reason, training on the elliptical allows you to fully enjoy the benefits of sporting activity ( burning calories and toning muscles in particular) thanks to the low impact of the exercises that can be performed with this tool.
Compared to many other machines, the elliptical is flexible in its use by a waiting-woman because you can adjust the resistance, speed, and exercise duration. also, the elliptical ensures a form of
aerobic training with a shallow impact, perfect for the baby bump.
Prenatal gymnastics and other exercises
As mentioned, we can also associate other types of physical activity with elliptical training at home.
The good idea is to sign up for prenatal exercise classes.
Pregnant women can also take courses at gyms (in this case, we contact the instructor first to confirm).
It can also perform several prenatal physical exercises directly at home. Which ones are they? Here is a small list that may be useful to you:
Doing Pilates helps, even when pregnant, to maintain the abdominals’ muscle tone, which will better support the growing belly.
Abs that are in shape stop back pain from starting and make it easier to push when giving birth.
It is usually preferable to follow Pilates for the first three months and then stop, and it’s challenging to heed the lessons when you have to do a lot of work lying on the ground.
To solve this, we choose other forms of exercise or equip ourselves with angular foam support for the back to keep the head raised above the belly.
But we can keep working with our legs stretched out, stretches, and exercises for the upper body.
– Prenatal yoga
Yoga designed for mothers-to-be helps strengthen the abdominal muscles and increase flexibility.
Also, the meditation techniques we learn help us breathe and relax, and we can use them to stay calm while giving birth.
Starting at 4 to 5 months, it is preferable to avoid excessive twisting and those exercises that pull on the belly (for example, those that require you to lie flat on your stomach or back for a long time).
– Water aerobics
Aerobics performed in the pool is interesting because there is no risk of falling and sweating. It also feels light despite the belly, and the buoyancy given by the water helps to perform the exercises more easily.
I usually do water aerobics after the third month.
Depending on your needs and the courses, you might want to wear sneakers, so you don’t slip on the pool’s bottom.
– Strengthening exercises
Low-intensity exercises that improve endurance are preferable (and thus suitable for beginners).
When lifting weights as part of a workout, it’s best to be careful and maybe even have some experts watch you.
– Cardio Fitness Exercise Bike and Treadmill
As we saw in the first part of this post, cardio training can be beneficial for pregnancy and postpartum recovery.
Cardio fitness benefits both those who were active before pregnancy and those who were not. Staying active during the nine months allows us to cultivate our health and that of the baby.
The suggestion to walk for 30 minutes at least three days a week is an excellent one to follow.
Treadmill for pregnancy
The treadmill allows you to walk or run on always safe “ground” without worrying about anticipating and avoiding holes, slippery gravel, and surprises.
We train on the flat, gradually increasing the inclination of the platform. With calf cramps, let’s walk flat.
When running, there is no need to worry about shaking the baby with the baby bump since the little one swims in amniotic fluid, which cushions every jolt in complete safety.
Exercise bike during pregnancy
The recumbent and upright exercise bikes look excellent because they help support the baby bump’s weight during movement.
However, beginning in the third month, the belly may interfere with the movement of the legs up and down.
So what about the elliptical trainer during pregnancy? Sure!
To go back to what I said at the beginning, an elliptical is an excellent way for future mothers and women who have already given birth to get in shape.
The exercises performed on the elliptical bike allow you to involve the whole body and activate every muscle band.
The benefits are remarkable, starting with improving blood circulation and pumping of the heart (fundamental aspects for mothers) and toning the legs and buttocks.
The elliptical bike is a perfect ally for our health and that of the baby, thanks to which we can stay in shape and prepare ourselves in peace for the beautiful moment of birth!
Doctors approve the elliptical even in pregnant women.
Gynecologists and obstetricians approve of the regular use of the elliptical bike. We can continue to use it until it becomes uncomfortable because of the baby bump.
There are no particular restrictions on its use except those that our doctor should, for some specific reason, report.!
When pregnant, a woman should work out on low-impact sports equipment like the elliptical instead of doing more intense workouts that require more work.
An elliptical workout is a gentle workout that you can customize to your needs and is excellent for your heart health.
Have we come to the end of our guide dedicated to “Elliptical in Pregnancy?” I was expecting cardio fitness and getting back in shape after the pregnancy.” We are sure it is one of the most complete, and we hope it has provided you with all the answers you were looking for.
Always do what your trusted doctor tells you to, and enjoy this magical time with your baby by staying in shape.
Among the main benefits, you will notice an improvement of the cardiovascular system (blood circulation and heart pumping), management of body weight and burning of excess calories, better preparation of the body for the moment of childbirth, better sleep, reduced risks associated with gestational diabetes and postpartum depression, tone the buttocks and legs…
Finally, the elliptical is the ideal way to quickly get back into shape after pregnancy.