Doing sports when you are pregnant? It is possible! More than possible, it is even essential! As we all know, pregnancy for a woman is not necessarily the easiest time to live both physically and mentally. But what better way to remedy this than through sport? You probably ask yourself questions like “Isn’t it dangerous for the baby?” or “Will I have enough physical resources to make it? And this is quite normal, every pregnant woman faces at one time or another doubts or fears about this pregnancy situation, whether she is more or less mentally prepared for the event. Through this article, the Spinbreak team will share with you the 3 guidelines to adopt in order to combine pregnancy and sport without apprehension!
I. Choose the right sport First of all, it is important not to do any sport in any way. A sport that is not adapted or of too high an intensity could be bad for the health of the mother-to-be. First of all, bad news for those who love sliding sports or combat sports, and all sports involving risks of falls or all kinds of impacts on the belly are obviously to be banned from the start! Other activities that should not be practiced during pregnancy are those that involve carrying heavy loads or so-called extreme activities such as diving or skydiving. So what activities are recommended?
Swimming is the most recommended sport for pregnant women. The idea is obviously not to beat a speed record, but swimming or simply walking in the water has important benefits on the morale of the pregnant woman who will come out relaxed and relieved. This practice is also recommended for its draining benefits and to relieve back pain. Walking, yoga, pilates, or gentle gymnastics are also practices that respect the body and are therefore healthy for a pregnant woman. Cycling (only indoors to avoid the risk of falling) is also a good way to get in shape because of its draining and euphoric effect.
II. Forget about the performance aspect For those who are used to intensive sports sessions and the most competitive among us, this is perhaps the most difficult point to accept… But life is like that and we can’t change it, being in the expectation of a happy event necessarily implies a good number of physiological changes and therefore a decrease in physical and sports capacities. During this period of pregnancy, your body is not at its maximum capacity, which is why it is important to also adapt the intensity of your sports activities. Never exceed the limits set by your body, never go to the point of being out of breath. An important point of reference is that you must always be able to talk during the whole session. Spinbreak offers a range of indoor cycling sessions of different intensities.
The lift cycling and endurance sessions are particularly well suited for expectant mothers. But whatever the session, it is up to you to gauge the intensity. The practice of sports during pregnancy is not based on achievement but essentially on well-being! Keeping in shape, relaxing, thinking about something other than the approaching baby, doing something good for your morale, that’s the idea! III. Think about yourself! In this particular period, that’s the most complicated, think about yourself from time to time! And not permanently to the future baby. As explained in the previous points, it is important to get used to the idea that practicing a sport activity during pregnancy, if it is well adapted to your current physical capacities and respectful of your body as a pregnant woman, will not be in any case harmful for the fetus.
We all know that deep feeling of well-being felt after a good sports session. So imagine what this feeling could be like when you are pregnant. Don’t you want to spend a beautiful and relaxing night in a deep sleep? Even better! Imagine your hot bath at the end the day! Wouldn’t it be even more pleasant than it already is after a good workout? So ladies, now that all this information is in your hands, don’t hesitate! Sandrine, our founder of Spinbreak, mother of two beautiful children, would be delighted to share her experience with you! Enjoy it!
Indoor cycling is one the best sports you can think of !
I swear, we don’t say this because we love our sport. Indoor cycling is extremely complete. It allows you to work on your muscles and your cardio at the same time without impacting your joints.
The benefits of coming at Spinbreak is that whenever you pass the door of the studio, you can stop thinking and just relax. Classes are great fun and the studio is luxurious, chic, calm and very clean. We will also supply you with water bottles and towels. You can manage your own schedule thanks to the app which will make you save a lot of time. Wheter it is summer or winter, it is easy to come, install yourself in the air conditionned room and enjoy your workout and the music.
That’s why for us, indoor cycling is the perfect sport. You only depend on you will !
However, when you start a new sport, there are a few things you need to know before getting started. So just for you, here is our top of the things you need to know before starting the Spinbreak adventure !
Picking your seat :
Newbies are going to run to the last row of the bikes, but this is not a great way to tackle indoor cycling. Sessions after sessions,you’ll start to have a favorite bike ! You should be reserving a bike in the first row, where you can see your instructor. This way, he can advise if you are not moving right and you can get more motivation from his pace.
2. Learning Spinbreak’s lingo :
Break it down, left right in 2, in 4, around the world, super slow… Damn what are those ?
Theses are the position’s names and trust us, after your first workout it will become your second native language !
3. Getting used to clipping and uncliping :
When you are cycling, clipping in helps you focus more on the pull, because your feet stay in place as you cycle. To clip the special cycling shoes we lend you at the studio, just clip one foot at a time, by putting the toes in a downward angle on the pedal, then pushing the foot until you hear the shoe is locked in.
4. Getting used to pull with your feet :
Most cyclists focus on pushing the pedal, but the real work is done when you are pulling up, because this is when you are building momentum and increase your RPM. Concentrate on the upstroke, for a more effective cycling session.
5. It’s all about yourself, just don’t forget to be happy !
The best thing about cycling classes is it’s all about yourself. As soon as the lights dim and the music turns on, you are alone with your bike. Focus on yourself and allow your mind to empty, as you follow the rhythm of the music. You can even close your eyes and pedal, listening to the instructor and the music.
Depending on your mood, you’ll have different objectives. Maybe you just want to relax from your busy day and let yourself go on the music, maybe you want to push your boundaries and increase your stamina, maybe you want to sweat through a decision you have to take… Everytime you come to Spinbreak you’ll be able to choose why you’re pedaling and why you’re giving it all during the sessionn !
Most people think that sports and performance are about your physical condition but in fact it is mostly about being in the right mindset.
During the physical preparation to train for a competition or to reach a personal goal, most athletes will go through a lot of stress- which they will feel it both in their bodies and their minds.
It feels like a real pressure and they will go through many different mindsets while they try to stay motivated and focused on their objectives. Staying strong at this point is the key to success- no matter how unattainable your objectives will sometimes feel, pushing through this barrier will make your success stronger, greater and sweeter.
You should not underestimate the power and conviction of your mind. When we face an obstacle, most people will automatically tend towards thinking: « this is too hard for me » or « I can’t do it » This is just a mindset. We can trace it back to early childhood when we are told by the world around us that « No, you can’t do that”, or « No, it’s too hard » etc… We learn to limit our coping mechanisms. Only very few people grow up with a positive reinforcement, like “Yes! Go ahead and try it”, or ‘You’ve got this, I know you can do it”.
This is the core of Spinbreak: “You have definitely got this!”
Of course, during your first class, you will probably think « This is really hard, I’m not used to this » but with the cheering of the instructors, the group, and the motivating playlists, you surpass yourself and finish your first class. What happens next? You are intrigued because you pushed passed your comfort zone, and it felt GOOD!
You are, rightly, proud of yourself. But can you get this feeling again? You try it a second time, and since you know what to expect, you enjoy yourself so much more- and your coach can help to push your limits a little bit more. A third time is followed by many more and you quickly want this feeling as an integral part of your week.
Spinbreak is not just about the endorphins or the fun and relaxed physical fitness, it is also about the positivity and motivations the coaches give you that help you push passed your comfort zone. Whatever your objectives are (better fitness, more toned body, a way to release your stress/energy, training for a sports competition…) your coaches will help you get there!
As we say to every person before they try a class for the first time… you really have to experience it to understand it. And trust us, you will never look back again!
What exactly is “bulk” ? Basically, it’s adding a lot of muscle mass to your body. Bulking up is something that needs to be trained for – you must have the goal of major muscle growth in mind.
It’s a form of exercise that anyone can do, since indoor cycling is a low-impact activity that allows you to determine your own intensity level. That’s the pro.
Proper indoor cycling, just like any other form of cardio (we know, we know, even though sometimes pushing that resistance feels more like anaerobic strength training than cardio!), uses your slow twitch muscle fibers, which are designed for long stretches of endurance that can accommodate short bursts of high intensity without completely fatiguing. Slow twitch muscles can’t increases in size like those fast twitch fibers can.
Spinning is not meant to be easy, and especially when your body is not used to it, your muscles can get temporarily inflammed as they try to figure out what the heck is going on and rush blood cells in to aid recovery. This slight inflammation can last for an hour or two, but will in fact go away
Just like any new activity, your body can take some time getting used to indoor cycling – and your muscles might get a little inflammed right after a good sweat. Be sure to gauge your intensity on how hard you are working, not how fast you are going. It’s not what it looks like that counts, it’s what it feels like. Verdict? The claim that indoor cycling makes your legs bulky is definitely a fit myth that needs to take a hike…or rather, ride.
Our low levels of testosterone make it pretty darn difficult to build bulging muscles, according to the American Council on Exericse.
If you ride 15 to 20 (or more) hours a week, you better believe you’ll have the legs to show for it.
The anabolic hormone regulates and stimulates protein synthesis, such as cycling, works your endurance muscle fibres – these become more resistant to fatigue with training, but don’t bulk up.
Cycling, alongside a healthy diet, will result in a lean physique for most people.
So if you’re worried about developing tree-trunk legs, here are some things you need to know…
Aerobic exercise, such as cycling, works your endurance muscle fibres – these become more resistant to fatigue with training, but don’t bulk up. You’d need to lift heavy weights on a regular basis to get a reaction from the muscles responsible for power.
Women have much lower levels of testosterone than men (around 15% less), and higher levels of body fat (around 10% more). The body fat is necessary for a healthy menstrual cycle and it’s just the way we are.
So yes, cycling will change the shape of your legs, but unless you’re doing a LOT of squats, and maintaining the same levels of fat (by eating A LOT), you’re not likely to get “bigger”.
Happy riders are a lot more attractive than anyone stuck indoors, dreaming of skinny legs and cucumber. So go ride your bike!
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