Maybe pregnancy and bicycle are related because it’s more examples that we know and best of the source are the best bike us a mission-
Pregnancy and bicycle- Will it be a good combination? Are the words true? The main points are in this article. We know a more of knowledge best bike us about the “pregnancy and bicycle”.
Pregnancy and Bicycle
You love to ride a bike, but the news of pregnancy has arrived with millions of questions and certainly one of them is: can I continue to ride my bike?
The dilemma: Will I be nine months without a pedal without a workout or a ride? It seems so unfair to have to give up something that should be so healthy! Pregnancy and Bicycle need to must be good mirrors to cycling tours-
The good news is that you do not have to give up your favorite sport, and it can benefit immensely if you continue pedaling during pregnancy. Not all pregnant women will be able to pedal until the end of pregnancy, but most likely they will be able to pedal for a long time.
As is the case with most exercises during pregnancy, cycling should be done in moderation. If your overall health is good and you are not suffering from high blood pressure, diabetes or other complications considered being high risk, then there will not be too many restrictions to stay away from your bike.
Cycling while pregnant is a wonderful way to keep fit and stay within the proper weight. Talk to your doctor to make sure there are no problems to consider and pay attention to the signs of your body related to the possible hype. Obviously, there are several issues of the pregnancy and bicycle that need to be taken into account.
First, keep in mind that your body is completely altered. It is more than necessary to be cautious and it is imperative to have the doctor release for practice.
During pregnancy, you need to have an additional 300 calories on average every day. With cycling, even at a short distance, you will need at least 500 calories.
Cycling is a low-impact aerobic exercise, but you will need to redouble your care, because as of the fourth month of gestation, your center of gravity will begin to change, causing balance problems. Therefore, from the start, avoid curving paths and when pedaling in groups avoid getting too close to other cyclists. Be careful not to fall! But if this happens, consult your doctor immediately.
If you have never cycled, it is not recommended to start right during pregnancy, as cycling requires a lot of balance, a factor that is lacking in pregnant women, especially during the most advanced gestation period.
To continue pedaling during pregnancy, be cautious and intelligent. Give preference to paved floors with little irregularity. Prefer flat terrain without steep climbs or descents. Their practice must prevail the constant spin, the aerobic work, and not strength or dexterity.
Stay hydrated always, even when spinning, because your body demands a lot more water during the gestation period. Hydration is important to keep the oxytocin level balanced because if it becomes high, it can cause contractions.
Another recommendation is to use the heart rate monitor during the pedal. If your pulse rate exceeds 140 beats per minute, stop pedaling immediately. Also stop the pedal if you start to feel a lot of breath, as this is a sign of tiredness. Do not work below respiratory capacity.
The handlebar and saddle height should be repositioned to avoid pressure or greater weight on the pelvis and also on the back. Look for comfortable clothing appropriate to your new silhouette. Watch your feet, which usually get swollen: wear comfortable sneakers or sneakers.
An interesting option is to use a recumbent bike that greatly reduces pressure on the pelvis. But if you do not feel safe walking around, there is also the option of best bike us using the bike on the fixed roller or the practice of indoor cycling.
Indoor cycling training for pregnant women
Indoor cycling is an intense cardiovascular workout. With some adaptations for pregnant women, this practice will help you a lot during the gestation period.
In indoor cycling, your heart and breathing rates increase, oxygenating your entire body. The American Council on Exercise and the American Congress of Obstetricians and Gynecologists (ACOG) recommend 30 minutes of daily cardiovascular exercise. For those who have never practiced exercises, they recommend starting with 5 or 10 minutes and gradually increasing the time.
Weight gain during pregnancy demands from your heart more work. Indoor cycling is beneficial because it is a non-incidence exercise, relieving the feeling of heaviness during training. Exercise at a moderate intensity. The right measure is to be able to pedal and talk at the same time without being panty or tired.
During pregnancy, the body temperature is slightly elevated. As you exercise, the temperature will increase. Indoor unmanned cycling rooms can create discomfort, so choose a bike as close to the fan as possible. In addition, hydrate yourself, drink water throughout the exercise period. The water helps cool your body and keep your muscles hydrated. If you start to get superheated to pregnancy and bicycle, slow down the pedal.
In addition to improving your cardiovascular system, indoor cycling can help reduce the risk of gestational diabetes and high blood pressure. According to “Sports Medicine”, practicing cycling on average five hours a week at a moderate pace may reduce the risk of complications during the gestation period.
See the Doctor
The first step is to have the medical release for practice and, if possible, for your physician to set up a training program tailored to your need and conditioning.
Interview with Jacqueline Maura
Did you pedal while pregnant? Until what month?
Jacqueline: I pedaled until the last day of my gestation! This photo was taken in my last week of gestation. We adjusted the best bike us to the end, raising the handlebars to be more comfortable with the belly and we took more pressure from the tires.
Did you have medical assistance?
Jacqueline: I was accompanied both in Brazil (beginning of my gestation, up to the third month) and in Canada (the other six months).
What kind of pedal did he practice?
Jacqueline: We cut the intensity, pedal in intensity Z1 and Z2 below the anaerobic threshold.
What were the benefits?
Jacqueline: I felt really good about being able to continue playing sports. It was very good, both for me and for the baby. There are several surveys that prove the benefits of a physically active pregnancy. The day I did not ride, I felt bloated, with no mood and with less energy, I also felt sicker during the first few months when I did not ride.
What recommendations do you give to pregnant cyclists? Caffeine for performance improvement – What is it?
Jacqueline: If all is well with your pregnancy and the doctor releases, pay attention to your nutrition and lots of hydration during the pedal. Choose terrain where you feel comfortable (if you do not feel safe on trails, make more roads). And above all, be aware of the signs that your body may be giving and get all your doubts with your doctor!
I was fortunate to have a doctor in Canada who worked with many athletes and then had experience and cleared all my doubts. I felt that every time I started pedaling in the first 10 minutes, I felt very breathless, even with my heart rate still low. Then I would stabilize and return to normal breathing. My doctor said that this is normal; it is an adaptation of the body aiming to provide the maximum oxygen to the fetus, which by the way is well protected inside. It was interesting that even he controlled the intensity of training. Even if I wanted to, I could not get past my zone of intensity
Jacqueline Maura, the super athlete pregnant!
To test all these theories we researched, we interviewed Scott’s athlete, Jacqueline Maura. Jacqueline is a high-performance athlete and told us that her gestation period was a lot easier than she imagined. “Of course for an athlete of income, thinking about pregnancy is something that worries because our body is our tool for work and I had several doubts, as if I could get pregnant even with a percentage of body fat so low, if I could continue to practice sport, if it could return to the same level of performance after pregnancy, among others, “says Jaqueline.
She states that sports and pregnancy are fully compatible and that with proper medical follow-up there is no compromise in the health of the baby or the mother.
From 9 months of age, the baby can already accompany the mommy cyclist in their activities, using own strollers for this purpose.
Pedaling with your baby
The strollers are sold in department stores, department stores, and specialty bike shops. We find that nowhere are parents guided in regard to being good bike drivers to be able to drive their bikes equipped with strollers and their children. It is imperative to be aware of the importance of having good dexterity, balance, and control of the bicycle, as a fall can cause serious physical and emotional trauma to the child and the drivers.
The manuals on the seats carry the safety instructions, but if you do not have good dexterity and control of the bike, it is better to train first and make sure you are fit for the “adventure.”
The chairs are not certified by In metro, as the body does not yet have a pre-set standard for this type of product. Therefore, look for products that follow the production recommendations according to ISO 9001 standards, including weight test and also products that follow international standards foreseen in EN-14344.
Concerning the minimum and maximum age for the child to be transported in the bicycle seat, there is a rule related to the child’s weight and approximate age. From nine months to a year, when the child is already set to sit alone, it was stipulated as being the minimum age. As for the maximum age, the weight supported varies among the available brands. There are seats for children from 15 kg to 25 kg, which corresponds to a child of approximately five years.
The strollers can be fixed to the front of the bike, to transport smaller children, being in sight of the driver, while the rear is suitable for older children, needing a luggage rack for their installation.
Note that the seat is not suitable for every bicycle. For this, when you buy the chair, take the bicycle together to be able to analyze if the fit is correct of the pregnancy and bicycle. Do not make adaptations; remember that the safety of your child is a priority.
Like the bicycle, the wheelchair must be in perfect conditions of use to be able to be used. It is essential to observe the following instructions for use and conservation:
- Store in a cool place away from direct sunlight to prevent burns from exposure to temperature.
- Clean with mild soap and water and do not use chemicals. Shock must be avoided to increase product durability.
- When transporting the bicycle in the car on supports, remove the seat. Vibrations can cause damage, give up or release connections with the bike, which can lead to an accident or loss of parts.
- When not in use, it is recommended to remove the wheelchairs.
- At the slightest sign of fatigue of any part of the wheelchairs, we recommend the suspension of the use and the consultation to a specialist or to the manufacturer.
- The installation of the stroller reduces the maneuverability of the bicycle. We recommend that drivers check if their bikes work properly with the mounted saddles and if there is any difficulty in getting around with their use.
Benefits of using the strollers
The highchair is a way to get the child very early on the bike.
It is a way to generate a cyclist naturally, who in the future may have the bicycle as the main instrument of transport or be a driver more aware of the best bike us the social importance of the bicycle.
More than a product or accessory, the chair is an effective instrument in the perfect harmony between parents, children and the bicycle.
The strollers became more popular after several celebrities were photographed by paparazzi. In a way, this offers an endorsement of use approval. Another strong point in the popularization of product use is the choice of some prefectures and institutions for the use of the strollers as a form of accident prevention.
In Igrejinha- RS, for example, a workers’ union provided wheelchairs to its members as a means of preventing transportation accidents, after finding that many of the workers used bicycles to transport their children to nurseries and schools before working hours and sometimes there were accidents, precisely because of the lack of strollers. In addition, it was a way to encourage the use of bicycles.