🤰 Can I use an elliptical during pregnancy?
Can I use an elliptical trainer during my pregnancy?
Doing sports during pregnancy is still a controversial issue. Some say that sport is poison for pregnant women and for the unborn baby. But many also believe that sporting activities have positive effects. It is precisely these positive effects that were confirmed a few years ago by a study conducted by the University of Baltimore: Sport is good for pregnant women as well as for the unborn baby, provided that a few things are taken into account. What should be considered when doing sports during pregnancy and which other sports are best suited besides the crosstrainer can be found in the following guide.
As your pregnancy progresses, you may want to jump on the elliptical trainer, but are unsure how safe it is for your baby. Exercise during pregnancy can be done safely to prevent excessive weight gain, prepare your body for work and continue to build your cardiovascular endurance; however, you should consult your doctor before starting an exercise program during pregnancy. The elliptical trainer is a beneficial option for pregnant women because you can control the resistance, speed and length of your workout.
Moderate to vigorous prenatal physical activity provides maternal health benefits? This study confirmed it.
In earlier times it was thought that sport could be harmful to the unborn child. But this thesis was disproved a few years ago by a study of the University of Baltimore. Because often the opposite is true: doing sports can be very healthy for pregnant women and also for the baby.
This is particularly good news for women who did a lot of sports before pregnancy. Thus, there is no need to give up the beloved sports program, but can continue to be exhausted, provided that a few rules are observed. However, this is not only good news for women who love sport, but also for those who were more at war with sport before their pregnancy. After all, many women start exercising when they find out that they are pregnant in order to prevent constant weight gain.
In general, the gynecologist should be consulted beforehand about the desired amount of sport and the doctor should recommend it. Likewise, you should not overexert yourself too much when exercising and, for example, engage in high-performance sports. Much better and above all more beneficial for your health and for the health of your baby is endurance sport.
Not only does it do something good for your well-being and health, but it also has the following positive effects:
- Condition building
- better supply of the child with oxygen
- Prevention of back pain
- Risk of cramps, thrombosis and varicose veins is reduced
- Weight gain is prevented
- Muscles are strengthened
- Blood sugar level stabilizes
- stress relief
You should adjust your sports program to the course of your pregnancy together with your doctor.
However, not every woman can benefit from sport during pregnancy. Under certain circumstances, sport should be avoided completely in order to protect both the pregnant woman and the unborn child.
You should always consult your gynaecologist regarding sports activities if:
- you have already had a premature birth or miscarriage
- you have an increased risk of early labour
- you are already informed that your placenta is deeper
- You had spotting bleeding
- you have already had back or hip joint problems
- you have high blood pressure
- you are pregnant with multiple pregnancies
If you need motivation, here are some of the benefits for pregnant women who frequently work with an elliptical trainer:
- reduced risk of gestational diabetes
- relief from high blood pressure
- regulation of excess weight
- reduction of pain in the body
- energy gain;
- faster return to pre-pregnancy shape after delivery;
- children are less likely to develop diabetes or obesity later in life.
What should you pay attention to when training on an Elliptical?
Besides the rower, the crosstrainer is one of the best pieces of sports equipment for pregnant women. Because they are mainly used to train endurance, strengthen various muscles and protect the joints during training.
But here too, as with any sport, the rule is: Do not overdo and exercise in a controlled manner. In order to control the heart rate during the workout on the crosstrainer, it is advisable to wear a pulse watch. This is because the heart rate of pregnant women should not exceed the limit value of 65%, which corresponds to about 130 to 150 heartbeats per minute.
The U.S. Department of Health and Human Services recommends at least 150 minutes (2 h and 30 min) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Read it here.
The elliptical trainer is designed to promote cardiovascular exercise and provides the user with an aerobic workout with very little effort. Low-impact exercises, such as elliptical workouts, are ideal because they do not involve bouncing or shaking movements that can be dangerous during pregnancy. To use an elliptical trainer, stand with your feet on large pedals and hold on to the handlebars. Depending on the type of elliptical, the handlebars may or may not move when you move your feet. This can help tighten your arms while you tone your legs and improve your cardiovascular endurance.
Elliptical machines have many benefits, using an elliptical during your pregnancy can not only improve your fitness but also benefit your baby and your pregnancy. Exercising during pregnancy can help relieve back pain, prevent excessive weight gain, increase energy levels, reduce the risk of pregnancy-related health problems and increase stamina in preparation for childbirth.
Consult your doctor before starting an exercise program during pregnancy. Your doctor can give you clear guidelines and warnings about how exercise affects your baby and your body. Your doctor will be able to tell you specific concerns he or she has for you based on your medical history.
Whether or not you have exercised before becoming pregnant, it is important that you start slowly. Your body has new requirements and carries extra weight. Each time you use the elliptical trainer, perform a five-minute warm-up and cool-down period. Use this time to move slowly, stretch your muscles and relax your body. Start with 10 to 15 minutes per session and gradually build your time up to 30 minutes. According to the American Pregnancy Association, you should take regular breaks and drink fluids during exercise.
Keep an eye on your heart rate and internal temperature during the workout. Even if you don’t sweat or feel overexerted, your internal temperature can rise during activity and be harmful to your baby.according to pregnancy. org, stop exercising if your heart rate is above 140 beats per minute or if your temperature is above 100 degrees F. Pregnancy. org recommends using a rectal thermometer to check your temperature every 20 minutes during exercise.
Tip! Pregnant women with training experience should start a little below their actual training intensity and women who did not do any sports before pregnancy should start at the lowest intensity. This will prevent overexertion, muscle cramps, sore muscles and the like.
If you notice dizziness, nausea, side stitches or other complaints while using the crosstrainer, then the training should be stopped immediately for your own good and for the good of the unborn child.
Alternatives to elliptical trainers during pregnancy
Besides training on the crosstrainer, there are many more ways to keep fit during pregnancy
🧘 Yoga and Pilates
Yoga and Pilates not only improves your flexibility, but it will also relax you. However, you should only do light exercises and be careful not to overstretch. There are now many yoga and Pilates classes that are specially adapted to the needs of pregnant women.
Cycling is also a sport that is easy on the joints and that pregnant women enjoy doing. However, only routes that are flat and even should be chosen. This avoids overexertion and shocks. If you feel unsafe on a bicycle, then shift the cycling to an ergometer in your own four walls.
Swimming is the perfect sport for pregnant women. Because in the cool wet the body is lighter, mobility increases and the heart and circulation are strengthened by swimming. Special water gymnastics courses are also recommended for pregnant women.
🚶 Walking and hiking
Hiking or walking is ideal for pregnant women who have never done any or hardly any sport before. Walking in the fresh air keeps your cardiovascular system fit, your joints are not stressed too much and you and your baby are supplied with oxygen. In addition, walking or hiking can be easily integrated into everyday life.
However, there are also sports that you should never do during pregnancy. These include:
- ❌ Inline skating
- ❌ Riding
- ❌ Ski
- ❌ Climbing
- ❌ Martial arts
- ❌ Ball games
- ❌ Diving
- ❌ Surfing
- ❌ Bodybuilding
- ❌ Competitive Sports
What sports should I do at each trimester in my pregnancy?
You can still move well. All movements are still possible. However, you may be more tired with the hormonal change in the first trimester of pregnancy.
- Walking outside or on a carpet;Running if you already practice: on carpet or clay for softer shocks
- Cycling in the open air or indoors
- The elliptical trainer
- Non-jumping water aerobics
- Soft gymnastics or Pilates
- Kegel exercises or perineum work
- Prenatal yoga if you’re already practicing
- Jumps and impulses: No trampoline
- abs crunches
- abs crunches with pelvic tilt
As a general rule you can continue your current sport while pregnant, except for extreme sports such as diving or skydiving.
For team and combat sports, please indicate that you are pregnant to avoid falls and body shocks.
You have more energy, moderate your efforts.
Pay attention to the intensity of your stretching, you are more flexible because of pregnancy hormones.
- Cardio sports: brisk walking, swimming, flat biking, elliptical trainer or sitting
- Prenatal yoga
- Prenatal Pilates
- Non-jumping water aerobics
- Kegel exercises, perineum work
- Gentle muscle building or gentle gymnastics.
- lean on your stomach
- jumps and shocks
- sports with strong movements
- abs crunches
Every day, listen to your physical sensations more than the other 2 semesters. One day you will feel full of energy, the next day completely flat. Sometimes with a tense stomach, other times with a big craving. Some pregnancy pains can appear, they are due to the growing weight of the baby: back pain, pain in the groin, pregnancy sciatica, heavy legs…
Nevertheless, you can always do sports during pregnancy if it goes well.
- Relaxation sports, and those that will help prepare for childbirth, such as prenatal yoga, Kegel exercises and swimming
- Walking, Nordic Walking
- Prenatal yoga
- Seated cycling
- Elliptical trainer
- Kegel exercise or perineal work
- Gentle strength training, gentle gymnastics
- Prenatal pilates
- sports that involve heavy travel or that you feel like you’re too toned for you
- belly rubs
- abs crunches, pelvic lift, almost impossible to do at this stage
- jumps and shocks
Practice gently and according to your feelings. If you are a regular runner and your pregnancy is going well, you can continue until the 5th month. Then you will have to stop and change sports during your pregnancy.
Always ask your gynaecologist or midwife for advice before doing any sports during pregnancy.
Starting sports during pregnancy, a good idea?
Pregnancy is the ideal time to start playing sports. You are more attuned to yourself and your body’s sensations, which prevents many injuries. You become more aware of your feelings.
Women who play sports during pregnancy increase their self-esteem and decrease the risk of depression and anxiety during and after pregnancy. Your mental state is important; it has a direct impact on your metabolism, hormones and breathing.
Playing sports during pregnancy therefore prevents or alleviates some of the ailments of pregnancy.
Moreover, if you feel well and motivated, you will have better control over your diet and your general shape: more energy and less stress, for a serene pregnancy, and an easier delivery, more respectful of yourself and your baby.
The coach’s advice for sports moms-to-be
- It is essential to take stock of one’s sporting activities in order to avoid all risks: are you sedentary (you do not practice sports)?
- Do you practice sport occasionally, regularly or at a high level?
- What do you feel like doing? Do you practice for fun and relaxation? To stay in shape? Relieve back pain and sciatica?
- Listen to you and your baby.
- Treat yourself well, take time for yourself.
Find a sport that makes you feel good during pregnancy, according to your abilities. There is only one imperative: always listen to your needs, to your body and to your baby. The important thing is to feel good, before, during and after the session.