CYCLING AND PREGNANCY

Taking cycling classes during your pregnancy is safe, as long as you follow certain precautions and your doctor’s advice. In the absence of special circumstances, exercise in pregnancy presents minimal risks with proven benefits to both mother and baby. Most women can continue their exercise program with a few modifications. It is also safe to begin a program after you have become pregnant. In either case, it is necessary to check with your obstetrician prior to exercising while pregnant. The goal of exercise in pregnancy is to stay fit or, if just starting out, to make positive lifestyle changes to benefit you and your baby. Pregnancy is not a time to participate in intensive training. Moderation is key.

Indoor Group Cycling is considered an excellent form of exercise during pregnancy due to the ease of bike adjustment and the ability of the participant to monitor their exertion. Also, cycling does not require balance as with outdoor cycling and group exercise classes like aerobics and step. So, the typical cycling class fits the criteria of a safe exercise choice. 

Here are some tips for a safe pre-natal training session: 

• Modify your intensity. Most experts agree that mild to moderate intensity is best. It is important to use a rate of perceived exertion to monitor your exercise intensity.

• Hydrate generously. A good rule of thumb is to drink enough water throughout the day to keep your urine clear to pale yellow. Drink frequently during class as well to help to cool your body.

• Stay cool. With indoor exercise, ventilation and light clothing are essential to aid in heat dissipation.

• Adjust bike set-up. As your body continues to change, you may need to raise the handle bars and make additional adjustments to the saddle in order to remain comfortable.

• Avoid out-of-the-saddle movements. The growth of the abdomen will create changes in the center of gravity drawing it forward, which may lead to undue stress on the knees because of the increase in weight and joint laxity associated with pregnancy.

• Take frequent postural breaks. Lower back discomfort is common in pregnancy. Sit up tall in the saddle with arms down by your sides to give your back relief from time to time during class. 

Current Guidelines According to the American College of Obstetrics and Gynecology: 

• Regular, moderate intensity exercise sessions are best.

• Stretching, stationary cycling, swimming and walking are good choices.

• Do not exercise lying on your back after the fourth month (e.g., no supine crunches).

• Five-minute periods of warm-up and cool-down stretching are recommended, but do not stretch to the point of maximum resistance.

• Women with sedentary lifestyles prior to pregnancy should begin with short term (20-30 minute) sessions and gradually increase.

• Stop exercising if you become fatigued.

• Consult your doctor if you experience any unusual symptoms.

• Avoid excessive heat and humidity when you exercise.

POST-PARTUM RETURN TO CYCLING 

Sitting on a bike seat may be the last thing on your mind after giving birth, but exercising—in whatever form you’re comfortable with—will help you recover more quickly. The rapid physical and emotional changes that occur in the postpartum period create special circumstance and changing needs. Keeping the following things in mind will help to smooth the transition from pregnancy to the non pregnant state. 

Physiologic changes after childbirth: 

• Tissues and ligaments around the uterus, abdomen, back, pelvis, hips and knees begin to involute and shorten due to the withdrawal of pregnancy hormones.

• If breast feeding, ovarian function is diminished producing side effects similar to menopause, including cessation of menstruation, hot flashes, vaginal dryness, dry skin, bone mineral loss and emotional instability.

• Breastfeeding can increase breast tissue, creating a dramatic change in the need for proper breast stabilization and support.

• Incision discomfort (C-section) or pelvic floor tenderness (vaginal delivery).

• Potential for dehydration if breastfeeding is not balanced with appropriate fluid intake. 

Psychological concerns after childbirth: 

• Increase role demands.

• Irregular sleep patterns.

• Emotional instability due to hormonal fluctuations.

• Stress of life changing event.

Tips on returning to exercise: 

The time to return to exercise is different for each new mother. Some women report resuming light workouts within two weeks after giving birth. The key is a slow progressive return, working up to 3-5 workouts a week before increasing intensity and duration. Some of the positive effects of pregnancy like increased stroke volume and heat dissipation can effectively stay with women after delivery and ultimately improve performance.

• Start slow with low to moderate intensity exercise.

• Consider your personal well-being. If the activity is to mentally or physically stressful, pull back a little. The first six weeks after delivery the goal is to find a routine that promotes balance for the mind and body.

• Be sure to hydrate adequately and eat well. The quality of breast milk is directly linked to the quality of the mother’s nutritional status. Monitor hydration by monitoring your urine. The lighter in color your urine, the better hydrated you are.

• Rest as much as possible.

• Don’t ignore pain or fatigue; these are signals that the body is overwhelmed.

• As a general rule, the type of exercise activity will be dictated by listening to your body. Taking a cycling class in the first few weeks after delivery may not be an option due to pelvic floor tenderness or a healing episiotomy. Begin with another cardiovascular activity until healing is complete. Moderate weight training and flexibility exercise are appropriate during this time, as well.

• Provide adequate support for breasts—double your sports bra if necessary.

• There has been no definitive evidence that the time of exercise in relation to the time of breast-feeding significantly affects the quality of the mother’s milk. 

Contraindications to exercise after delivery: 

• Heavy bleeding

• Pain

• Breast discomfort; there is often increased pain associated with exercising when breasts are engorged

• Infection or abscess either in the breast or any incision

• Heavy urine leakage or pelvic floor pressure 

As a precaution, you should stop exercising until you have reported any of these conditions to your physician for evaluation. Always consult a physician before beginning any exercise program.