How To

How to Ride a Bike Trainer While Pregnant

Contributor
By Elizabeth McGuire
eHow Contributing Writer
(2 Ratings)

Cycling is a great exercise choice, but not the safest one for pregnant women. If you and your growing belly can’t part with your bike for nine months, consider befriending a resistance trainer. Then pedal your way through pregnancy.

From Quick Guide: Prenatal Fitness
Difficulty: Moderately Easy
Instructions
  1. Step 1

    No matter what style bike you have—a road, mountain or hybrid bike—you should be able to use it with a trainer. If you have knobby tires, you’ll need to replace them with slick tires. A brand new trainer will cost between $150 to $350.

  2. Step 2

    As your belly expands, you will probably feel more comfortable pedaling in a more upright position. You can adjust your handlebar, install a longer stem or replace your bar with one that has an upward angle. Another option for changing your position: Place a taller wheel block under the front wheel. This rotates everything to a more upright position.

  3. Step 3

    Your standard saddle, assuming it was comfortable pre-pregnancy, should work fine during pregnancy. If it feels awkward, replace it with a wider, extra padded saddle.

  4. Step 4

    One of the greatest exercise-related concerns during pregnancy is overheating. To avoid this, ride in an air-conditioned room with a fan set up in front of you.

  5. Step 5

    Keep water handy and remember to hydrate before, during and after riding.

  6. Step 6

    If riding on a trainer is painfully boring, try using the bike time as a warm-up and 30-minute cardio workout. Then spend the rest of your workout doing something else you love—like yoga or walking the dog.

  7. Step 7

    Monitor your heart rate and try to keep it at or below a safe level. Your own health and previous fitness level will inform that number, but 140bpm is a common guideline to use. When in doubt, consult your OB/GYN.

Tips & Warnings
  • Maintaining exercise habits during pregnancy will boost energy, elevate moods, and help you maintain a healthy weight before and after delivery.
  • As with any exercise program, check with your doctor before beginning.
  • Listen to your body and have any persistent pain checked out by your doctor.

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