Peloton Prenatal Modifications

Spinning is a great low impact exercise you can most likely do throughout pregnancy. To make your ride more comfortable and safe, take these two modifications:

1. Raise up your handle bars so you are not hunched over and knees are banging into your belly.

2. Reduce maximum intensity effort to around a 7 on an RPE (rate of perceived effort) scale of 1 to 10, 1 being at rest and a 10 being an all out effort. You want to be able to maintain a conversation even at max effort. For me this is around 160-170 BPM. If you are a beginner, this will be too high! If you’re used to high intensity workouts, this should be an ok zone but every body and pregnancy are different. Usually during cardio workouts, my HR hovers between 140 and 160. For strength which I do more often, it’s usually lower which is why I prefer them most days.

BONUS: practice belly breathing, engaging TVA, and lifting pelvic floor during your ride!

You don’t have to be out of breath to get in a beneficial workout! Remember to listen to your body.