Training whilst pregnant

[sharonhawker]

Hi,
If any instructors reading this have students that are or may become pregnant, please read my post int the women's section.
I would be very interested to hear whether any othe instructors have similar problems getting advice,
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.

[Jeff Burger]

I recomend they take some time off martial arts training.

They can still do fitness stuff...stretch, yoga type exercises...

Jeff

[sharonhawker]

Hi Jeff
Thanks for replying.
Do you really think they need to give up martial arts completely? Obviously, any contact work is out of the question, including bag work, but I would have thought that doing kata and line basics (obviously, no jumping kicks etc) would be fine.
Nine moths is a long time to take off when you are not ill or injured. Also, stuff like sit ups have to be adjusted (a pregnant woman should not lie flat on her back for long periods of time, but sit ups can be done slowly if a cushion is placed under one hip).
Also, pregnant women should not allow themselves to become breathless for long periods of time and their heart rate needs to be monitered. I thought if these and other precautions were taken, and the GP/midwife had no objection, it would be better for a pregnant student to continue to train (with adjustments) as long as all remains well.
I do know a woman who became pregnant at third dan, continued training, had her baby (now nearly two years old) and is taking her fourth dan in April.
Why do you think pregnant women should give up altogether? I am not arguing, I am genuinely interested in your (and other people's) opinion.
Regards
Sharon Hawker

[Jeff Burger]

She is still the judge of what to do with her time but I dont want to take the risk of injury in my school and insurance / associations give few guidelines (to save themselves too).

Safety is a relative issue and that can change throughout the pregnancy.
And being as Iam not an expert in the field Ill go with better to be a little bit paranoid than sorry.

At my school it would also be a good time to take up Tai Chi.

Jeff

[sharonhawker]

Hi,
I can see where you are coming from on the insurance thing but in the UK it is virtually unheard of for an instructor to be sued.
On the better safe than sorry thing I totally agree it is best to err on the side of caution but there is little difference between performing tai chi forms and GENTLE karate kata.
Just my opinion
Regards
Sharon

[De_Franza]

In the school at which I used to study there were several women who rained while pregnant. The instructor basically told them to go at about 80%-90% (instead of 110% like usual) and absolutely no contact, and at any point to stop if they felt they should, "Listen to your body" and the like. All of them trained thru about their 8th month, maybe 7th, and returned when their doctors said it was okay.

Let me stress that all of them got an OKAY from their Ob/Gyn's before training while pregnent, and had regular check ups to make sure it was safe to continue. In any unusual pregnancy, they wouldn't have continued training.

Being a man, I, of course, have no idea what I'm really talking about in this venue :D, but I've seen it done (training while pregnant).

Of course, no one should be pressured to train if they are pregnant.

[sharonhawker]

Hi Bill
I totally agree with all that you said. Please make sure that your pregnant students also know that they should not lie flat for long periods, that they must be careful when stretching (because pregnancy hormones soften the ligaments) and they should do no high impact aerobics. They should also monitor their heart rate.
Consulting their GP or midwife should be done first and then they should discuss it with their instructor who should be able to adjust their training accordingly.
If any women of child-bearing age or their instructors would like a copy of what I have put together on this subject, just email me and I would be happy to send it to them.
Sharon

[gmtkd]

I wish I had found this forum earlier. I felt like I had to figure out everything on my own when I became pregnant. My 1st baby is due in Mid May 2005.

I actually found teaching while pregnant much less complicated than I first thought it would be. I avoid jumping, but not completely, sometimes I do a little tiny jump just to explain things to the class better. Same thing with break-falling. I may do the falls ocassionally but kind of slowly to explain things to the students. I stretch just like I normally do, stretching as hard as one can is counterproductive even when not pregnant. I don't kick punching bags very hard, but I still kick them. When I do an exercise on my back, I make sure the next exercise is not on my back. Shoulder rolls (rolling break falls) make me wet my pants a little bit, I think I won't do any more of those.

The different stages of pregnancy are a bit surprising. For the first couple of months I was almost too tired to teach two classes in a row so I had a chair in the class so I could sit down when I wanted to. Now, at the beginning of my last trimester I am actually feeling more able to work hard than I was in the first couple of months.

This is my first post, I hope I am doing it right!

Marcy Shoberg

[stella fuentes]

im so thankful for this thread. one of our dojomates is on the family way and everyone just considers it their own. mwahahahahaha we have our first pregnancy in our dojo. and we are all excited and also concerned about it. :)

[JoeMiller]

I am replying to your comment and others. I belive that pregnant women should first consult thier prenatal specialist before begining or continueing any martial art. That point was raised and i totally agree. I believe if a pregnant woman's core art is developed to a point of competance, then she might want to consider some of the more esoteric arts. Kata can also be one of the most rewarding exercises for a pregnant woman because it continues to develop her art and has untold health benefits. Talk with your instructor and develop a plan that suits you. Always challange yourself but do not hurt yourself. Also remember that the compleat warrior is not only martially proficient, but tactically and technically proficient. Use your time off from the workouts to research your core system. Seek converstaions and literature. Become a well rounded warrior and learn more about the values and traditions or your art. Always strive to advance yourself and never give up.

[jwinch2]

Here is a position stand from the American College of Sports Medicine on training during pregnancy. Obviously some of this would be different for training in MA' due to the impact and possible falls. Hope it helps!

Jason



Current Comments are official statements by the American College of
Sports Medicine concerning topics of interest to the public at large.
AUGUST 2000
EXERCISE DURING PREGNANCY
from the
Exercise and physical fitness have dramatically gained in popularity over the past several years, and have
assumed important roles in the lives of many women. Physical activity and reproduction are normal parts of life,
and for normal healthy women, combining regular exercise and pregnancy appears to benefit both mother and
baby in many ways. Thus, a healthy woman with a normal pregnancy may either continue her regular exercise
regimen, or begin a new exercise program. The American College of Obstetrics and Gynecology (ACOG), as well
as the American Society for Obstetrics and Gynecology (ASOG), recommends that normally healthy pregnant
women may continue an already-established exercise regimen.
Pregnancy is a normal physiological state characterized by growth of both
mother and fetus. From conception onward, the fetus develops into a
baby, and the mother experiences both physical and psychological growth.
All mothers want the best possible health for themselves and their babies,
but some women and physicians are concerned that regular maternal
physical activity during pregnancy may cause miscarriage, premature
delivery, poor fetal growth, or musculoskeletal injury. For normal pregnancies,
these concerns have not been substantiated. Indeed, participation in
regular weight-bearing exercise has been shown to improve maternal
fitness, restrict weight gain without compromising fetal growth, and hasten
postpartum recovery. In addition, the psychological benefits of exercise are
undeniable, and should be nurtured by all who care for pregnant women.
During the first trimester, major physiological changes are taking place,
even though maternal body changes are few. During low-level exercise,
blood pressure and pulse responses are not dramatically different from
those in the non-pregnant woman, but fatigue may be noticed earlier
during exercise. As early pregnancy progresses, blood volume expands
and the uterus continues to enlarge. Weight gain is usually small but can
range from zero to ten pounds. During this time, the fetus is undergoing
its most important growth, including development of organs and limbs. For
this reason, a proper balance of nutrition, hydration, exercise and rest assume great importance.
It is important for the pregnant woman to avoid large increases in her body temperature during exercise.
Fortunately, adequate hydration, regular exercise, and pregnancy all improve a woman’s capacity to dissipate
heat. The individual effects of these on heat dissipation appear to complement one another when combined.
Thus, well hydrated, fit pregnant women regulate their core body temperatures more efficiently than sedentary
people, and undergo less temperature variation during exercise. Loose fitting clothing and a cool environment
are also important in protecting against heat stress. Other environmental conditions to consider are very high
and very low air pressure. Exposure to the decreased oxygen of high altitudes, as well as the high pressures
experienced during deep sea diving, should be avoided during pregnancy.

From the
The second and third trimesters are accompanied by dramatic changes in a woman’s body. Normal weight gain
ranges between 22 and 35 pounds and is centered around the abdomen and pelvis, which alters both posture and
the center of gravity. During this time, exercises requiring balance and agility may become more difficult due to the
change in the pregnant woman’s weight distribution. The use of properly adjusted exercise equipment, a smooth
floor surface, and/or aquatic exercises are extremely helpful.
The extra caloric demands of pregnancy are extremely variable; no fixed equation
accurately estimates the amount of increased caloric need. The best measure of
sufficient caloric intake is adequate weight gain. Small, frequent meals and regular
fluid intake throughout the day are most desirable in maintaining a steady flow of
nutrients while minimizing the discomfort of exercising on a full stomach, and
avoiding dehydration and low blood sugar. Pregnant, sedentary women commonly
require approximately 3000 calories per day during the second and third trimesters
to ensure adequate stores of nutrients. A physically active expectant mother would
therefore have a higher caloric need, in order to compensate for calories burned off
during strenuous exercise.
For pregnant women who wish to exercise during pregnancy, the American College
of Sports Medicine provides the following recommendations:
* Safety: As changes in weight distribution occur, balance and coordination may
be affected. Exercise programs should be modified if they pose a significant risk of
abdominal injury or fatigue as opposed to relaxation and an enhanced sense of
well being. Until more information is available, exercising in the supine or prone
positions should be avoided after the first trimester.
* Environment: Temperature regulation is highly dependent on hydration and
environmental conditions. Exercising pregnant women should ensure adequate
fluid intake before, during and after exercise, wear loose-fitting clothing, and avoid
high heat and humidity to protect against heat stress, especially during the first
trimester.
* Growth and Development: The pregnant woman should monitor her level of
exercise and adjust her dietary intake to ensure proper weight gain. If pregnancy is
not progressing normally or if vaginal bleeding, membrane rupture, persistent pain
or chronic fatigue are noted, exercise should be stopped until a medical evaluation has been completed. Also, if
regular contractions occur more than 30 minutes after exercise, medical evaluation should be sought. This may
signify pre-term labor.
* Mode: Weight-bearing and non-weight-bearing exercise are thought to be safe during pregnancy. Improved
maternal fitness is a well-known benefit of non-weight-bearing exercise such as swimming and cycling. Weightbearing
exercises are similarly beneficial as long as they are comfortable. Swimming and stationary cycling are
excellent non-weight-bearing exercises, and may be recommended. Walking, jogging and low-impact aerobics
programs are good choices when weight-bearing exercise is to be considered.

Heavy weightlifting, or similar activities that require straining, are to be discouraged.
Bicycle riding, especially during the second and third trimesters, should be
avoided because of changes in balance and the risk of falling. Exposure to the
extremes of air pressure, such as in SCUBA diving and high altitude exercise in
nonacclimatized women, should be avoided.
* Intensity: Pregnancy is probably not a time for serious competition. For
women who are continuing their regular exercise regimen during pregnancy,
exercise intensity should not exceed pre-pregnancy levels. The intensity of
exercise should be regulated by how hard a woman believes she is working.
Moderate to hard is quite safe for a woman who is accustomed to this level of
exercise.
* Exercise: A healthy woman with a normal pregnancy may either continue
her regular exercise regimen or begin a new exercise program during pregnancy.
For your particular exercise prescription and its duration, check with your
physician.
Written for the American College of Sports Medicine
By
Raul Artal, M.D., James F. Clapp, III, M.D., and Daniel V. Vigil,
M.D., FACSM
current
comment from the
Permission to reprint this American College of Sports Medicine "Current Comment" contingent upon the article being reprinted
in-total and without alteration, and with the printing of the following citation on each page or Web screen: "Reprinted with permission of the
American College of Sports Medicine, "Exercise During Pregnancy," August 2000, www.acsm.org.

[kmtsd]

In my home town there is a lady who is a marathon runner...you see her running everywhere... anyway she continued running through her 8th month of pregnancy...no problems
The key thing is that she continued an exercise program that she was already used to.
I wouldn't recommend starting an intensive exercise program while pregnant...if you are already training -and you're healthy it should be ok to continue training(and per the above statement it is actually good for you)
Of course, no contact...as for jumping check with your OB/GYN.-I would probably avoid jumping, but for some people it may be OK.
Make sure you are gaining the correct amount of weight for the baby (no more than 30 lbs and most of that during the third trimester).

Family Practice Doctor