Safely Using an Elliptical Trainer During Pregnancy
Maintaining an exercise routine throughout pregnancy offers numerous health benefits for both mother and baby. Low-impact cardio options like elliptical training provide an appealing way to keep active without taxing the body too severely across advancing stages.
Always Get Medical Clearance First
Discuss starting or continuing any exercise program during pregnancy with your obstetrician in advance. While generally approved, every woman and pregnancy differs regarding appropriate activities.
Your doctor will consider factors like your fitness level pre-pregnancy, risk status of current pregnancy, presence of related health conditions, how far along you are, and more to determine safe exercise guidelines customized for you.
Know When to Avoid Elliptical Exercise
For most normally progressing pregnancies, using an elliptical falls on the approved list of lower-risk activities from OB-GYNs. However, your provider may restrict usage if you have a history or emerge with any issues like:
- Incompetent cervix
- Intrauterine growth restriction
- Gestational hypertension at risk for preeclampsia
- Placenta previa
- Preterm labor during current pregnancy
Benefits of Using an Elliptical While Pregnant
With your doctor's permission to continue or initiate elliptical training, this popular home gym equipment selection offers multiple perks during pregnancy.
Maintains Cardiovascular Fitness
Many women minimize activity to avoid risk as pregnancy advances. But preserved or enhanced cardio endurance provides advantages for labor, delivery healing, and getting back into shape post-partum.
Controls Excess Weight Gain
Continued movement supports pregnancy-appropriate weight management for better health outcomes. Elliptical workouts burn calories and balance the metabolic processes impacted by hormonal shifts.
Boosts Mood and Energy Levels
Natural endorphin release from sustained muscle exertion makes cardio sessions a great way to battle pregnancy-related fatigue and emotional dips when hormones fluctuate.
Prepares Heart and Lungs for Labor
Aerobic activity strengthens cardiac and respiratory systems to prime your body for the marathon of labor. Improved circulation also benefits the uterus and baby.
Speeds Postpartum Recovery
Women who remain active leading up to delivery typically regain strength faster and return to pre-baby fitness levels sooner than sedentary moms following birth.
Precautions for Elliptical Exercise While Pregnant
Using a home elliptical trainer during pregnancy is generally quite safe. But women do require some modifications as the body changes across trimesters.
Use Caution in High-Risk Pregnancies
If your pregnancy gets classified as high-risk at any point due to emerging complications, discuss with your OB-GYN about altering or stopping more vigorous activities like elliptical workouts depending on your situation.
Stay Well Hydrated
Drink extra fluids before, during and after training to avoid dehydration which can precipitate Braxton Hicks false labor contractions. Keep water handy for frequent sips.
Stop Immediately If Concerning Symptoms Appear
Discontinue sessions and consult your physician promptly about any troubling signs like bleeding, fluid leakage, cramping, contractions, dizziness or faintness, rapid heartbeat, chest pain, difficulty breathing, calf pain or swelling, or other worrying indicators while training or afterward.
Ideal Elliptical Settings and Usage for Pregnant Women
Approaching elliptical workouts with some adjustments optimizes safety and comfort across trimesters as your center of gravity and joints shift.
Adjust Incline and Resistance Down
Keep incline low and avoid heavy resistance levels that could overly tax the body or cause strain. Go easier as needed when pregnant compared to pre-pregnancy capacity.
Maintain Appropriate Heart Rate Zone
Discuss optimal heart rate training zones during pregnancy for cardio exercise with your doctor. Use machine pulse sensors or wearable trackers to monitor your level stays moderate.
Ramp Up Slowly and Cool Down
Allow 5-10 minutes to ease both into and out of elliptical sessions so your physiology can adjust to start and stop circulation changes gradual rather than abrupt.
Use Handrails for Balance and Support
With relaxing joints and shifting weight distribution, leverage handrails for stability as needed, lowering risks of slips or falls.
Common Mistakes that Compromise Safety
Avoiding certain elliptical errors minimizes likelihood of complications both during training and as a result of sessions.
Pushing Too Hard
Attempting to maintain your regular pre-pregnancy workout pace or intensity too far into term can overload bodily capacity as anchors and support change.
Not Tuning Into Your Body
Ignoring symptoms like shortness of breath, dizziness, bladder sensitivity or pelvic pressure that signal a need to slow down or take breaks jeopardizes well-being for mother and baby.
Resisting Modifications
As pregnancy advances session to session, declining to lower intensity, resistance, or duration based on how you feel any given day keeps you injury-prone.
Suggested Elliptical Routine By Trimester
Tailoring elliptical workouts across pregnancy stages allows both staying active and responding to changing needs over nine months.
First Trimester Guide
Sessions may closely resemble pre-pregnancy norms, but fatigue or nausea can limit capacity, making taking breaks as desired important. Focus on sustaining cardio conditioning.
Second Trimester Guide
Often the honeymoon phase with energy rebounding, maintain consistent cardio training up to 30 minutes most days unless prohibited. Monitor not to raise heart rate excessively high.
Third Trimester Guide
As fatigue and aches resurface late in pregnancy, scale back duration to 20 minutes or less listening closely to bodily feedback. Lower inclines and resistance to keep comfortable.
With medical clearance, pregnant women can safely integrate elliptical training to retain or improve fitness. But customized adjustments and caution against overexertion become necessary across advancing stages. Check in regularly with your OB-GYN about appropriate exercise plans.
FAQs
Is it safe to use the elliptical while pregnant?
With medical clearance, elliptical training is generally safe during pregnancy and offers cardiovascular and strength benefits. But some precautions are necessary across trimesters.
What elliptical adjustments should pregnant women make?
Lower resistance and inclines to avoid taxing the body too much. Use handrails for balance assistance. Keep heart rate in moderate zone. Ramp intensity up and down slowly. Take breaks whenever needed.
Can you overdo elliptical workouts while pregnant?
Yes, pushing too hard or long on the elliptical can be dangerous in pregnancy. Warning signs to stop immediately include bleeding, fluid leakage, contractions, chest pain, calf issues, rapid heart rate, or feeling faint.
Should elliptical workout duration decrease by trimester?
Often yes, especially in the third trimester as fatigue, expanding belly size, and bodily aches make continuing longer cardio sessions uncomfortable or unsafe. Listen to internal cues and discuss regimen adjustments with your OB-GYN.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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