48% of people who do martial arts are women, meaning there’s a huge amount of people who want to continue their training if they become pregnant, but need to know how to safely do so. You shouldn’t start martial arts training during your pregnancy, however if you’re already involved in martial arts training it easily becomes a dedication and can be difficult to give up. You should not feel bad or shamed for wishing to continue to train. Pregnancy can reduce what you should and shouldn’t do during your training, such as no contact and limited travelling, but it’s perfectly healthy to continue your training with some adaptations or switching to different types of training that offer health benefits throughout, including a smoother pregnancy and recovery.
Benefits of martial arts during pregnancy
Continuing to exercise during pregnancy can reduce discomfort throughout your pregnancy, make your birth easier and aid recovery afterwards, so it’s a good idea to stay active. However, martial arts can be a hands-on sport that physically pushes you, which should be avoided during pregnancy. As soon as you think you are pregnant, you should consult with your GP to get the go ahead for exercising, then inform your trainer so that they can alter your training to suit you. This way you avoid potential harm to yourself and your baby, but you can continue to partake in your passion to get the benefits throughout your pregnancy.
What you should avoid during your pregnancy
During your pregnancy it’s likely your trainer will advise no-contact martial arts to ensure your safety. You should avoid high-impact training, aiming to keep your heart rate under 140 beats per minute and not becoming breathless often. You must choose your training partners wisely. And you must be willing to speak up and sit out when you feel uncomfortable or prefer not training with certain partners.
During your first trimester and some of your second trimester you may feel well enough to do some running, but as your pregnancy progresses you should switch to jogging and then walking in the third trimester. Be sure to keep at least one foot on the ground at all times, so no jumping. All contact should be avoided, such as throws, take-downs, shock techniques, full-contact sparring and hardening training, which can all present possible danger to you and your baby. All of this helps to keep you safe and well, but in the event of injury and a need for medications, such as painkillers, you should be aware of what is safe to take while pregnant.
What you can do during your pregnancy
One of the most important things about continuing martial arts or any type of exercise in pregnancy is to stay well-hydrated. Dehydration can be worse than exhaustion, so it should be taken seriously. Healthy food supplements take with a doctors consultation can be continued throughout. This should not only help you but also your baby.
Kata training can be done, with a focus on movement, foot positioning and form to keep motor skills and techniques sharp. In your first trimester you should focus on non-contact sparring that is well controlled, similar to t’ai chi. Alternatively, you could look into fitness classes that cater for pregnant women or pregnancy-specific classes that will be well-adapted to what you should and shouldn’t do. This can be a good option later on in your pregnancy when you cannot easily travel as it can help maintain fitness levels ready for getting back to training after birth.
Ultimately, the level of exercise and type of martial arts you choose to do throughout your pregnancy will depend on your fitness levels beforehand and how your pregnancy affects you. Sickness and exhaustion are common symptoms, particularly early on, and can halt your training completely. You should listen to your body and do what you’re physically capable of, always putting your baby first.
Here’s a video from Eva Torres Gracie discussing her experience of training Jiujitsu during pregnancy. She goes over some great advice from her perspective, based on her comfort levels while specifically training BJJ. Even though the discussion focuses on BJJ practice it will also be relevant to other martial arts, and is particularly useful for husbands/ boyfriends or training partners who will be working with them.
