Is cycling really healthy during pregnancy? "It's actually one of the recommended sports," confirms Dr Maja Heinrigs, a specialist in gynaecology and obstetrics in Munich. "Exercise is good for the mother, strengthens her muscles and improves her cardio-pulmonary reserves, i.e. her heart, circulation and breathing. The risk of gestational diabetes decreases."
However, if you have never been on a racing bike before, you should not try clipless pedals and thin tyres during pregnancy of all times. After all, the risk of injury is higher for expectant mothers because tendons and ligaments become looser during pregnancy.
However, even experienced cyclists should listen carefully to how long it feels right for them on a narrow saddle and in a racing bike position. Many women switch to more comfortable bikes after just a few weeks - e-bikes are also an alternative.
The right sporting load
Regardless of the bike, expectant mothers should avoid high-intensity training. "Pregnancy alone increases the heart and respiratory rate," explains gynaecologist Heinrigs. "Add to this the physical exertion and the oxygen requirement increases even further." Some experts recommend that your heart rate should not exceed 140 beats per minute. However, because the optimum heart rate is very individual, doctor Heinrigs advises the "talk test": "If you can still talk during exercise, you are training in the right range as a pregnant woman." This allows you to check whether you are running in the aerobic range and not incurring an oxygen debt.
However, the most important thing when travelling with a child is to listen to your body. "What feels good is good," says the specialist Heinrigs. This is especially true for competitive athletes, who sometimes find it difficult to cut back. However, there is nothing to be said against exercising for an hour a day with a controlled heart rate.
Sport is good for pregnant women
Studies show that sport is good for (healthy) pregnant women and their babies: women who exercise during labour need less medication, there are fewer complications and their babies are fitter and lighter. And just three hours of exercise a week reduces the risk of "perinatal depression", which affects up to 20 per cent of women during and after pregnancy.
However, Heinrig's gynaecologist can allay the fear that sport could trigger premature labour or even a premature birth: "This concern is unfounded. However, uterine contractions can occur if you overdo it during training." Those affected should take it easy and take magnesium. "Persistent contractions should be clarified by a gynaecologist," says Heinrigs. "The same applies to bleeding, amniotic fluid loss, sudden headaches and dizziness, nausea and chest pain."
You can find the full article and many more topics in our Women's Special 2021, which you can download exclusively below for €3.99 or in the TOUR app (available for iOS and Android).
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