Can I do the elliptical trainer while pregnant? What cardio fitness exercises can you 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 you are pregnant, exercising in the gym like at home can differ from when you were not.
Some sports equipment and some particular training programs may not be showed, and also the energies we have available differ from 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 right for your pregnancy.
Proper physical exercise performed during pregnancy also helps maintain a healthy weight for nine months and facilitates returning to your ideal weight once you are born.
The elliptical bike’s strength is that it is a low-impact form of exercise and, therefore, suitable for pregnant women!
No. of Programs
Fitness experts point out that the elliptical trainer in pregnancy has many tangible benefits for every woman: healthy weight management, staying active while waiting, and having more effective pain management 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 is low impact (we can moderate the intensity, speed, and frequency of training as well as not having to worry about the joints even when are stressed by the natural weight of the belly).
Another useful feature to know is the side levers that help the woman keep her balance while walking.
They are useful to support that accompanies us step by step and that also trains the arms!
Compared to other training methods, the elliptical can be easily followed in any house’s room and, therefore, at the ideal room temperature.
Benefits Elliptical trainer in pregnancy
Below we have reported a shortlist of the major benefits that the elliptical helps us achieve 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 very important for the mother 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 greater influx of estrogen and progesterone.
A gradual and tailored training
Which training program to follow during pregnancy? According to the “American Congress of Obstetricians and Gynecologists” (the US Congress of Obstetricians and Gynecologists) recommends a daily 30-minute workout.
We can easily achieve this goal with the elliptical by which we can do a brisk walk comfortably.
Another very useful training mode when we are pregnant is the backward walk performed on the elliptical bike.
Here, we need to pedal backward, counterclockwise, to activate and tone the legs and buttocks’ muscles in the best possible way.
As we will see, the elliptical can provide a complete workout for the whole body without requiring it to be integrated with other sports machines or other equipment.
However, we are free to alternate the elliptical with other healthy exercise forms for pregnancy, such as water aerobics and prenatal yoga.
Exercise during pregnancy depends on several factors, such as your initial and current fitness level, the trimester you are in, 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 to most pregnant women.
However, it is useful to know some simple tips for the correct use of the tool.
If we have never tried the elliptical or, for any doubt, we always hear our doctor’s opinion to be calm.
Another thing that is always useful to follow is training in a company or with other people nearby.
With this foresight, we will always have a trusted person on hand in case of dizziness, cramps, and contractions.
We follow the instructions for the correct use of the elliptical bike by reading the user manual that comes with the product.
Finally, let’s remember to take advantage of the side levers’ presence by holding the handles.
Although those who are not pregnant may very well exercise without this support to better train some muscle groups.
It is always preferable to do so in a pregnant woman.
Using handles is also important because, during pregnancy, the woman constantly changes her center of gravity and the balance point.
The side levers’ support is also perfect for avoiding those injuries and sprains to ankles and knees incurred in other forms 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 actual evidence that there is a real risk.
We can, therefore, train in peace even with the belly.
However, it is important, especially at the beginning of pregnancy, to always stay hydrated and not train outdoors, especially in the hot hours.
Intense physical exercise, always done with common sense and under your doctor or gynecologist’s supervision, does not negatively affect the little one we are waiting for. Rather, we will feel tired sooner.
For the duration of the nine months, the blood volume doubles, causing the mother’s heart to work harder to pump it adequately throughout the body and to the placenta.
It is, therefore, natural to feel more tired than during the pre-pregnancy period.
Quickly feeling out of breath is normal to be 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 main advice must always be followed precisely to 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 performed hand in hand.
The Royal College of Obstetricians and Gynaecologists advise pregnant women to stay below 140 – 155 beats per minute while exercising.
In the elliptical trainer’s case during pregnancy, it is easy to keep the heart rate parameter correctly monitored thanks to the display provided with the tool or by using the specially dedicated apps.
Wanting to get an idea of what it means to perform a correct form of pregnancy training, keep in mind that we should breathe and converse without being out of breath.
With dizziness, cramps, or sudden fatigue, the suggestion is to contact your doctor as with all other physical training forms.
How do I use the elliptical trainer during pregnancy?
Whether you’ve still used an elliptical or it’s your first time, it’s helpful to start slowly and slowly, perhaps taking steps.
One piece of advice that all pregnant women can follow is stretching before setting off on the elliptical.
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, as the months go by, the baby bump will get in the way!
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 of the elliptical. There is no need to do more at the moment.
During training, you can very well take breaks and, above all, drink a lot.
It is important always to be well hydrated.
Over time, you can accumulate the duration of your workout up to 30 minutes. Besides physical activity, he dedicates 5 minutes of recovery.
How often is the elliptical in pregnancy? Operating frequency
We try to do well to train on the elliptical from 3 to 5 days a week, perhaps alternating the days of exercise with those of relaxation.
If we were already active before we were pregnant, we can (always with the doctor’s approval) train daily. We will only benefit from it!
Prenatal training at three months, six months, nine months
One thing moms know they need to keep in mind is that each trimester of gestation requires a unique form of physical activity as we are constantly changing for nine months ahead of the birth.
For this reason, it is important to adjust the training according to the quarter in which we are.
The stages in dividing the pregnancy are 3: first trimester, second trimester, and third trimester.
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
By regulating resistance, intensity, speed, and training frequency, we can always follow in the best possible way physical needs varying in different quarters.
Because the elliptical is the best sports equipment in pregnancy
Throughout pregnancy, it is uncertain that it is possible to attend the gym regularly. Some exercises and machines are, for example, not recommended …
This period of 9 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 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 very low 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.
A good idea is if we sign up for prenatal exercise classes.
Gyms also offer courses pregnant women can follow (in this case, we contact the instructor first to confirm).
It can also perform directly several prenatal physical exercises 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.
Trained abs counteract the onset of back pain and will facilitate the push during childbirth.
It is usually preferable to follow pilates for the first three months as afterward, it’s difficult to follow the lessons having 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.
However, we can continue to work with the legs extended, with stretches and exercises dedicated to the upper body.
– Prenatal yoga
Yoga designed for mothers-to-be helps strengthen the abdominal muscles and increase flexibility.
Also, the meditation techniques taught are to support breathing and relaxation and be useful at childbirth to keep us calm.
Starting from 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 the needs and the courses, sneakers’ use is suggested to avoid slipping on the pool’s bottom.
– Strengthening exercises
The exercises focused on improving endurance are preferable to perform them if they are of low intensity (in this case, they are also good for beginners).
For workouts that involve lifting weights, it is preferable to be cautious and possibly be followed by some experts.
– Cardio Fitness Exercise Bike and Treadmill
As we saw in the first part of this post, cardio training can be very useful for pregnancy and postpartum recovery.
Doing cardio fitness is invaluable for those who were already active before pregnancy and those who were not. StayingStaying active during the nine months allows us to cultivate our health and the baby.
A good tip to follow is the one that proposes to walk 30 minutes for at least three days a week.
Treadmill for pregnancy
The treadmill’s advantage is to walk/run on always safe “ground” without having to worry about foreseeing and avoiding holes, slippery gravel, and surprises.
We train on the flat going over time to increase 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 in pregnancy
Both the recumbent and upright exercise bikes look very good because they help support the baby bump’s weight during movement.
However, starting from the third month, the belly could interfere with the legs’ up and down.
So what about the elliptical trainer in pregnancy? Sure!
Returning to what I said initially, the elliptical is an excellent form of training for future mothers and those who have already given birth.
The exercises performed on the elliptical bike allow you to involve the whole body and activate every muscle band.
The benefits are remarkable, starting from the improvement of blood circulation and pumping of the heart (very important 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 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 particular reason, report.!
Training with low-impact sports equipment such as the elliptical is highly recommended for pregnant women compared to those more intensive training forms that require effort.
An elliptical exercise is gentle training that can be adjusted to taste and perfect for cardiovascular health.
We have come to the end of our guide dedicated to “Elliptical in pregnancy? Expectant cardio fitness and how to get back in shape after pregnancy ”. We are sure it is one of the most complete around, and we hope it has provided you with all the answers you were looking for.
Always follow your trusted doctor’s advice and enjoy this magical period for you and your baby by keeping fit!
Among the main benefits, you will notice an improvement of the cardiovascular system (blood circulation and heart pumping), management of body weight and to burn excess calories, better preparation of the body for the moment of childbirth, better sleep, reduce the risks associated with gestational diabetes and postpartum depression, tone the buttocks and legs…
Finally, the elliptical is the ideal way to get back into shape after pregnancy quickly.