What type of exercise machines should you use when pregnant? | Exercise.com Learn: Your Fitness Business Resource

What type of exercise machines should you use when pregnant?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Using machines is a great alternative to trying to go outside to get exercise, especially during colder months.
  • Walking on a treadmill is a good choice for a pregnant woman.
  • Pregnant women can keep up with their exercise and weight training routines, as long as they have been cleared to do so by their health care provider.

A pregnant woman who has a gym membership or who has been using an exercise machine at home can continue using it, as long as she discusses her plans with her doctor.

Using machines is a great alternative to trying to go outside to get exercise, especially during colder months.

Pregnant women can and should be physically active, as long as their doctor or midwife concurs.

A mother-to-be who is on bed rest should follow her medical advisor’s orders and stay put. If the woman is otherwise healthy and gets the green light to exercise, being physically active can help her feel better.

Additionally, regular exercise may also help a pregnant woman have an easier delivery. Women who are physically fit have an easier time getting through labor and tend to recover faster

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Can I Use a Treadmill When I Am Pregnant?

Walking on a treadmill is a good choice for a pregnant woman. All you need is a sturdy pair of walking shoes to get started. Before getting on the treadmill, it’s a good idea to do some basic stretches for a warm-up.

  • Start with a relatively slow speed on the treadmill if you aren’t used to using this piece of equipment. The handrails are there to help with balance, so don’t hesitate to use them if you feel you need them. If you haven’t used a particular model of treadmill before, take some time to study the console for a few minutes before starting to use it.
  •  Take note of where the red emergency button is to shut off the unit quickly if you start feeling faint or have trouble catching your breath while the unit is in use.
  •  Many treadmills have preprogrammed routines for users to follow. If you are an experienced treadmill user, you can use one of them to provide a more challenging workout. A newbie can get a good cardiovascular workout by simply walking on the treadmill. Listening to music while doing so can be relaxing, so consider adding some tunes to the workout as well.

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Can I Use an Elliptical Trainer During Pregnancy?

The elliptical trainer is considered safe to use during pregnancy. It provides a good cardiovascular workout without putting a lot of stress on the joints in the lower body. If you find that your legs are getting tired, you can adjust the resistance on the machine to make the workout a bit more comfortable for you.

If you are new to this type of machine, it can take a bit of practice to get the right rhythm going. Once you get the hang of it, you can decide how easy or hard you want to make the routine. Again, if you start to feel uncomfortable at all, slow down or stop the workout.

Can I Use a Stationary Bike When I’m Pregnant?

A stationary bike is another good choice for pregnant women who want to get or stay fit. You may find it more comfortable to use one that has back support and adjustable handlebars as you get into the later months of pregnancy. This model feels more like you are sitting in a chair, and you can decide whether you want to grasp the handles or not, depending on how easy it is for you to reach forward at that point.

You can choose a pre-programmed setting on the stationary bicycle if you wish, or simply set the timer on the bike so that you make sure you are pedaling for a certain amount of time. Start slowly and make sure that you have done some stretches to warm up before you start working toward getting your heart into your target zone.

Pregnant women can keep up with their exercise and weight training routines, as long as they have been cleared to do so by their health care provider. They can use exercise machines like the treadmill, elliptical trainer, or exercise bike during this time. These are all good choices that will provide a low-impact workout that is easy on the lower body as the pregnancy progresses.

The same rules apply to using exercise machines during pregnancy as at other times. If you feel dizzy or faint while using the machine, stop using it at once. You should get checked out by a doctor to make sure this symptom is not an indication of a more serious health issue before trying to exercise again.

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