In an Instagram post, she says, “My entire training philosophy is supported by research. Resistance-based strength and interval training prepare women for an empowered birth (of all kinds) and the daily activities of motherhood. These classes are targeted to the pregnant athlete with foundational content for all trimesters and all levels.”
Can You Ride Your Peloton While Pregnant?
Riding a Peloton bike is a safe way to stay physically active while pregnant. There are many benefits to getting regular exercise when you have a baby on the way. Riding a stationary bicycle helps to reduce the fall risk that comes with riding a bike on the streets or trails.Heather Jeffcoat, DPT, is a Peloton user and physical therapist, and she believes Peloton’s new series was a smart move. “Encouraging women to stay active during pregnancy is essential to prepare them for delivery and postpartum activities. As a Peloton user, I find the instructors across the board to be clear, and I anticipate that they will provide modifications and encourage heart rate monitoring to keep mom and baby safe.” Peloton memberships are available for $12.99 per month (digital) or $39 per month (all-access). The former—a digital membership—does not require Peloton equipment. Cost is prohibitive for many people, especially with a new family member on the way, but the important thing is finding an exercise routine that works for you, whether you join a class or not.
Exercise During Pregnancy Is Essential
Jeffcoat, a Los Angeles-based PT specializing in women’s and pelvic health, says that the benefits of exercising while pregnant outweigh any potential risks; “When you’re delivering a baby, it’s like running a marathon. Having improved fitness going into delivery will not only make the delivery experience easier but also help with recovery." She says expecting mothers can prepare for the daily tasks of motherhood, from lifting the baby in the car seat to getting up from the floor, by building up adequate strength during pregnancy. The strength and cycling options being offered by Arzón’s program give Peloton’s 3 million subscribers a means to keep up with their fitness, in a manner that is deemed to be safe. The amount and intensity of exercise one can participate in while pregnant is dependent on fitness level prior to conception, and it should be approved by one’s OBGYN or physical therapist. According to the American College of Obstetricians and Gynecologists, “The 2018 update to the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans reinforces prior recommendations of at least 150 minutes of moderate intensity aerobic activity per week during pregnancy and the postpartum period. This activity should be spread throughout the week.” Unfortunately, studies show that while many women increase indoor activity—like performing more household chores—while pregnant, most women don’t get the recommended amount of exercise during gestation. They do, however, increase activity postpartum. Peloton’s in-home classes may be the fix to uninterrupted exercise.
Focus on How You Feel
With any exercise routine, Jeffcoat recommends that mothers pay close attention to how they feel. “Care has to be taken to provide modifications in each trimester, keeping in mind relaxin’s influence and how this may lead to joint hyperextension or pain.” The hormone relaxin is produced to prepare the body for childbirth, and since it loosens joints, it may make it easier for someone to experience an injury like an ankle sprain. Jeffcoat believes that Peloton should offer a pre-ride assessment to determine a safe level of intensity. She also suggests that mothers properly support their pelvic floor and always start by checking in with their body. “Do you have any aches or pains? If the answer is yes, does your exercise routine make them feel better, worse, or about the same? You should not participate in activities that exacerbate pain, and you should follow up with a physical therapist specializing in pregnancy care to make specific modifications for you,” she says. Riders should take note of any pelvic pressure or heaviness while riding and always be sure they’re working at the appropriate level for them, she adds. She explains that high-risk pregnancies need extra care, and mothers should not jump into routines unless cleared by their doctor. Even if you’d prefer not to pay for a membership to Peloton or another service, there are plenty of totally free workouts you can do from the comfort of your home.
