Spin Classes when Pregnant

Spin classes can generally be safe and beneficial during pregnancy, but it depends on your trimester, fitness level before pregnancy, and any medical conditions.

If you have ever joined in a spin class, you will know just how tough a workout it can be. But what now you're pregnant?

There are a number of benefits for participating in a spin class at your local gym. There are some precautions you need to take when pregnant to ensure that you are maximizing the benefits and ensuring you are exercising in a safe manner.

Spin classes are a better alternative to cycling when pregnant as you start to lose your balance more so cycling can become dangerous.

Studies and Expert Guidelines

ACOG (American College of Obstetricians and Gynecologists, 2020): Exercise like spinning is encouraged up to 150 min/week moderate intensity if no complications.

A 2019 study in Journal of Science and Medicine in Sport found indoor cycling safe and effective for fit pregnant women with no increase in preterm birth or low birth weight.

Are you pregnant and wondering if it's safe to continue taking spin classes?

In this post, I share 8 safety tips for expecting mothers who want to stay active and healthy during pregnancy while participating in spin classes.

Remember, the most important thing is to prioritize your health and well-being during this special time.

Stay safe and enjoy staying active with spin classes while pregnant!

When Spin Classes are Generally Safe

First Trimester and Most of Second Trimester

If you were already spinning before pregnancy and had an uncomplicated pregnancy, ACOG (American College of Obstetricians and Gynecologists) and most international guidelines say you can continue.

Low-risk pregnancies

Spinning is considered moderate-intensity cardio and is usually fine up to ~28-32 weeks (sometimes longer).

1. Listen to Your Body!

You should always listen to your body especially when you are pregnant. Now is not the time to be a hero and push the boundaries.

If you are experiencing any pain or discomfort, then stop and quickly assess if you should finish your spin session.

Pregnancy raises your core temp faster. Stay hydrated, use a fan, don’t do hot yoga-style spin rooms.

Use the 'talk test': You should be able to speak in full sentences.

2. Drink Plenty of Water

The last thing you want is to become dehydrated. You should have your water bottle with you to ensure that you drink before, during and after your workout.

Dehydration can lead to pre-term labor so drink plenty of water!

3. Your First Time

If you were participating in spin classes pre-pregnancy, then you can continue when you are pregnant.

Be aware of how your body changes as you enter each new trimester. Be sure to let the instructor know (if early on in your pregnancy and it's not obvious) so that they know that if you are taking a break that they will not continue to push you.

The key point is to start easy stay at a comfortable pace and take regular breaks.

4. Short is Sweet!

Forget the 45 or 60 minute plus sessions. Your goal is to ride for 15 - 30 minutes and if you wish to do more exercise then select one of our PregActive pregnancy workouts.

5. Don't Try to Set New Records

Your rate of perceived exertion can be a guide to how hard you are pushing yourself.

Remember you are riding for two so if you find yourself getting too out of breath then slow down and reduce the intensity and pace.

6. Watch Your Back

If you have not properly adjusted the seat, pedals and handlebars you may cause strain to your lower back.

Make sure you are comfortable and slow down or stop if you start to experience any back pain.

7. Stationary is Best

There is always a new form of exercise or equipment coming onto the market to become the next fad.

We have seen a wave of spin bikes that are far from stationary and move with you as you lean right or left.

8. You are Not Climbing the Pyrenees!

If you were riding up the Pyrenees in France you would be off your seat and driving your legs as hard as you can to get up the hill.

Now is not the time to stand up and get off your seat.

Maintain a comfortable pace and stay seated otherwise you may just be pushing too hard.

When to Stop or Avoid Entirely

1. Cervical incompetence or cerclage

2. Placenta previa after 26 weeks

3. Preeclampsia or pregnancy-induced hypertension

4. Multiple gestation with risk of preterm labor

5. Persistent bleeding, severe shortness of breath, dizziness, contractions, or leaking fluid

First Trimester (Weeks 1-12)

Usually fine if you were already spinning regularly before pregnancy.

Benefits:

1. Maintains cardiovascular fitness

2. Helps with energy levels

3. Can reduce nausea for some women.

Watch for:

1. Overheating

2. Dehydration

3. Extreme fatigue.

Avoid very high-intensity intervals if you're new to them.

Second Trimester (Weeks 13-27)

Often the best time for spin classes - many women feel great and have more energy.

Most OBs and midwives say yes, as long as you:

Modify intensity (stay at 60-70% of max heart rate or use the "talk test" - you should be able to speak comfortably).

Avoid lying flat on your back after ~16-20 weeks (most spin bikes are upright, so this is less of an issue than with road cycling).

Stay hydrated and cool (pregnancy raises core body temp faster).

Third Trimester (Weeks 28-birth)

Still possible for many experienced spinners, but comfort becomes the limiting factor.

Common modifications:

1. Raise the handlebars higher (helps with round ligament pain and belly room).

2. Widen stance on pedals if needed.

3. Lower resistance and avoid standing climbs (puts pressure on pelvis and lower back).

4. Stop if you feel pelvic pressure, shortness of breath that doesn't resolve quickly, dizziness, or contractions.

General Safety Rules (All Trimesters)

1. Get your OB/midwife's clearance first - especially if you have placenta previa, cervical issues, preeclampsia risk, etc.

2. Tell the instructor you're pregnant - good ones will give modifications.

3. Use the "talk test" instead of heart rate monitors (pregnancy heart rate is unreliable as a gauge).

4. Hydrate aggressively - bring extra water.

5. Stop immediately if you feel sharp pain, bleeding, leaking fluid, dizziness, or regular contractions.