Training whilst pregnant

[sharonhawker]

Hi
I teach Wado Ryu karate and recently, one of my students who is a fouth kyu told me she was pregnant and wanted to continue training.
Having had three children myself and excercising throughout each pregnancy, I had a fair idea what was safe and what wasn't, but to err on the side of caution, I approached both my association and my governing body for further advice. I drew a complete blank and more disturbingly encountered complete disinterest. I then approached the sports council and the sports council for women who were also no help (although the women's council were at least interested in the question).
To cut a long story short, I did my own research, and produced a pamphlet on the subject. I would like to offer this information to any interested parties reading this, whether you are of child bearing age or instructing some one who is. I would be happy to send a copy to anyone that contacts me (shingitaiwadoryu@aol.co).
Yours in Martial Arts
Sharon Hawker

Life is not measured by the amount of breaths you take, but rather by the moments that take your breath away.

[Mandeigh Wells]

Hi there

my mate has reacently given birth to her first sprog and attempted to continue training through her pregnancy, despite numerous health problems, some related, some not. I know she was very interested in encouraging women to continue to exercise. She found that she was able to maintain her posture better and had less backache etc...

would you be willing to print some or all of your research in the forum?

Mandeigh

[sharonhawker]

Hi Mandeigh
I have cut and pasted the whole leaflet which I produced. I hope that you, and others, find it useful.
Sharon

Exercising
Safely
During
Pregnancy
For women who already
Participate in a sport or
exercise regime and wish
to continue whilst they
are pregnant

This leaflet was written by Sharon Hawker, Martial Arts
instructor specifically for one of her own students because
there was very limited information available for women
who wish to continue their chosen sport/art safely whilst
pregnant.

It may be reproduced in any form as long as it is given free of charge to women of childbearing age or fitness/sports/
martial arts instructors who may find it useful.

Whilst the contents were deemed correct at the time of printing you should ALWAYS consult your GP/Midwife as soon as you think you may be pregnant before continuing your training.

Sharon Hawker may be contacted at the following email
address: shingitaiwadoryu@aol.com

Introduction

As long as all is going well, it is not only safe to continue exercising throughout your pregnancy, doing so has many benefits . The healthier and fitter you are, the easier your pregnancy, delivery and recovery afterwards will be.

However, there are certain exercises that you should not do and others that you may need to do differently.

This leaflet outlines the changes you may have to make to your exercise schedule.

The first thing you should do is tell your instructor/coach that you are pregnant., and if they have no experience of teaching someone who is pregnant, you can show them this leaflet so you can adjust your training schedule accordingly.

You should also consult your GP
And take on board any further advice he/she may offer.


Aerobic Exercise should be limited to low impact only. This means that for example GENTLE jogging is fine as long as it causes no discomfort but star jumps etc. are definitely out.

As your pregnancy progresses, and jogging becomes uncomfortable, marching and later, walking instead will be safer options.

If you practice martial arts, any technique that requires both feet to leave the floor at the same time i.e. jumping kicks are to be avoided.

You should avoid forced passive stretches such as reaching for your toes whilst standing and all hamstring stretches. This is because the pregnancy hormones soften the joints, so overstretching and muscle injury is a greater risk. GENTLE stretching either standing with bent knees or sitting are fine.

You also need to protect your back and abdominal muscles by using good posture and by avoiding exercise

that will strain them. For instance, when doing sit-ups, you should place a cushion under one hip (pregnant women should not lie flat on their back for long periods) and keeping both feet on the floor with both knees bent, sit up until you can touch your knees with your fingertips. These should be done GENTLY and you should stop at the first sign of discomfort.

If your workout normally includes press ups, you can continue to do them if you do so on your knees with your body weight over your arms. You should stop if you experience any discomfort in the abdomen or in the knees. Do not do full press ups.

If you are doing leg raises, do not lift both legs off the floor at the same time. Keep one foot on the floor with your knee bent. Again place a cushion under one hip so you are not lying flat.

If you are a martial artist, obviously all contact or risk of contact should be avoided completely

IMPORTANT SAFETY POINTS

PREGNANT WOMEN SHOULD AVOID BEING BREATHLESS FOR LONG PERIODS. THIS IS BECAUSE YOU COULD BE DEPRIVING YOUR BABY OF OXYGEN. If you feel yourself becoming breathless slow down and breathe deeply in through your nose and out through your mouth slowly and deeply until you recover.
CHECK YOUR HEART RATE AT REGULAR INTERVALS AND ENSURE IT DOES NOT EXCEED 140 BEATS PER MINUTE. . IF YOUR HEART IS RACING SO IS YOUR BABY’S!
DRINK PLENTY OF WATER. Remember that even in the beginning, your body is working overtime to sustain two people.
LISTEN TO YOUR BODY. If you are experiencing discomfort, your body is telling you something. Stop the exercise you are doing and tell your instructor immediately. Pregnancy is not the time to test your endurance limit!

Pelvic Floor Exercises

These exercises are crucial throughout pregnancy and beyond. You can do them at any time without anyone knowing. All you do is contract the muscles around the urethra, vagina and rectum as though you are trying to stop urinating. You should do them several times a day.

If you are not sure that you are doing them right, try to stop urinating whilst you are on the loo or do them whilst making love and ask your partner if they can feel the muscle contractions.


After the birth

Unless you have had a Caesarean , You can start gentle exercise including sit ups (starting with just 2 or 3 at a time and increasing gradually) within a couple of days.
Once you have been given the all clear at your six week check up and you are happy to leave your baby you can
slowly and gradually resume your normal exercise regime.

[De_Franza]

This is really great. You've done the world a great service, Sharon.

[Mandeigh Wells]

thanks Sharon...that is really helpful, do you mind if I print it out and send it on to a few folk?

Mandeigh

[sharonhawker]

Not at all. I hope it encourages someone to maintain their fitness during their pregnancy.
Sharon:)

[Posiview]

My parter found out that she was pregnant this week (Yippee - our firsts child!!) and I logged on to found out about pregnancy and martial arts; what did I find but an excellent post covering many of the issues I was intending to research!!

We'll be keeping a close eye on her training as she is working towards her black belt.

Can't wait to get the little one into the dogo!!

Many thanks Sharon.

[sharonhawker]

Congratulations Possiview and good luck to your wife in her training.
Sharon

[it2x1]

Thank you sharon and everyone else for this thread. I will share the infor with my wife. She is pregnant with our second child. During her first pregnancy, it was real easy for her to get to the pool for water aerobics. The benefits were enormous. However, her labor was extremely long because of the little guy's position and I wonder if all the bouncing had something to do with that. Water aerobics is not considered high impact, but there is indeed a lot of bouncing.

[Jeff Burger]

"She is pregnant with our second child"

Wow...some pal...his 2nd child and I 1st here about it on a martial art forum.

Good luck

Jeff

[it2x1]

I apologize, Jeff. I find myself doing that a lot around here.

[Wadoka]

Sharon, Are you on every BB on the net :D Ken

[Good advisor]

I've seen a pragnault lady to our kickboxing club she pair up with me so I think that training while pragnault is not a good Idea. But if it was done slowly it wouldn't be no harm I guess I never seen :karate: her since then.