Tag Archives: pre natal

Pre and Post-Natal Classes at Eau Claire YMCA

Whether you’re expecting a little bundle of joy or your baby is already here, pre and post-natal classes offer an exciting way to stay in shape and interact with your child.

Pre-Natal Yoga classes will guide you through slow poses, breath work and relaxation techniques in a serene atmosphere to support your mind, body and spirit in creating a healthy pregnancy, delivery and post-partum recovery.

 

Post-Natal classes are a great opportunity to get out of the house with your baby and work out with other new moms and their babies in a class specifically designed for post-partum recovery. These classes offer a combination of cardiovascular and strengthening exercises that target major muscles groups and re-condition the core.

 

Pre-Natal Yoga 
Saturday | 9:00-10:15am
Barcode: 102097
M$102 NM$135

Post-Natal Fitness
Saturday | 10:00-11:45am
Barcode: 102098
M$102 NM$135

Pre&Postnatal


Pre-Natal & Post-Natal Fitness Classes at Saddletowne YMCA

Healthy Mom, Healthy Baby

Did you know that Saddletowne YMCA offers Pre & Post Natal fitness classes including a brand new Prenatal Yoga class?

Skip to the end of this article for Pre/Post-Natal course offerings or read on for program descriptions.

Pre-Natal Fitness classes are a great way to maintain fitness, core strength, mobility and proper posture throughout one’s pregnancy. Engaging in regular physical activity during pregnancy offers health benefits for both mom and baby. It helps to prevent or reduce some the uncomfortable side effects such as back pain, constipation, swelling and fatigue and reduces the risk of gestational diabetes.

Pre-Natal Yoga classes will guide you through slow poses, breath work and relaxation techniques in a serene atmosphere to support your mind, body and spirit in creating a healthy pregnancy, delivery and post-partum recovery.

Pre-Natal Aqua Fitness classes offer the added benefit of buoyancy and the feeling of weightlessness which can be a great relief during mid-late pregnancy. The water has a massaging effect on sore muscles and swollen joints and is a great way to work out without adding further strain on the body. It is not necessary to know how to swim or to put your face in the water when participating in Prenatal AquaFitness, however, women should feel comfortable in the deep water with assistance from a flotation support (noodle).

After baby arrives, Post-Natal classes are a great opportunity to get out of the house with your baby and work out with other new moms and their babies in a class specifically designed for post-partum recovery. These classes offer a combination of cardiovascular and strengthening exercises that target major muscles groups and re-condition the core.

Pregnancy and post-partum can be lonely and challenging times for many women. Attending a class that is specially designed for pre & post natal women provides the opportunity to meet other moms & moms-to-be, share experiences and improve one’s physical, social and emotional well-being.

Sign up for a class today!

Spring Session Pre & Post-Natal Classes:

Pre-Natal Fitness
Mondays | 6:00-6:45pm
Beginning March 31
Barcode: 92318
M$66 NM$99 (11 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Pre-Natal Yoga *NEW*
Mondays | 7:00-8:00pm
Beginning March 31
Barcode: 93132
M$99 NM$154 (11 classes x 60 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Pre-Natal Aqua Fitness
Wednesdays | 6:00-6:45pm
Beginning April 2
Barcode: 92319
M$66 NM$99 (11 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Post-Natal Fitness
Mondays | 12:00-1:00pm
Beginning March 31
Barcode: 88950
M$88 NM$132 (11 classes x 60 minutes)

Post-Natal Fitness
Thursdays | 10:30-11:30am
Beginning January 6
Barcode: 88951
M$96 NM$144 (12 classes x 60 minutes)

To register call 403-237-2393 or visit ymcacalgary.org for more information and full course listings.


Short & Sweet

It’s that time again, Short & Sweet Programming is being offered, set to begin next week!
This winter, Shawnessy YMCA is featuring 3 Short & Sweet (6 week) options for you to try out:

Aqua Boot Camp (ABC) – Mondays at 9:30am – ABC will challenge your senses, pushing you harder than in any other Aquatic Fitness class you’ve tried before!
Pre-Natal Yoga – Thursdays at 6:30pm – Calling all Moms-to-be!  Pre-Natal yoga will teach you relaxation techniques, breathing, and centering for the big day.  It will also focus on postures and positions that have proven to be helpful for you when bringing your bundle of joy into the world.
Stress Reduction & Meditation – Fridays at 11:00am – Let go of stresses that affect your daily life and find peace within.  This class is designed to allow you the time to learn how to truly relax and take time out of your day for yourself.

Short Sessions, Sweet Prices!


Pre-Natal & Post-Natal Fitness Classes at Saddletowne YMCA

Healthy Mom, Healthy Baby

Did you know that Saddletowne YMCA offers Pre & Post Natal fitness classes?
(Skip to the end of this article for Pre/Post-Natal course offerings)

Pre-Natal classes are a great way to maintain fitness, core strength, mobility and proper posture throughout one’s pregnancy. Engaging in regular physical activity during pregnancy offers health benefits for both mom and baby. It helps to prevent or reduce some the uncomfortable side effects such as back pain, constipation, swelling and fatigue and reduces the risk of gestational diabetes.

Pre-Natal Aqua Fitness classes offer the added benefit of buoyancy and the feeling of weightlessness which can be a great relief during mid-late pregnancy. The water has a massaging effect on sore muscles and swollen joints and is a great way to work out without adding further strain on the body. It is not necessary to know how to swim or to put your face in the water when participating in Prenatal AquaFitness, however, women should feel comfortable in the deep water with assistance from a flotation support (noodle).

After baby arrives, Post-Natal classes are a great opportunity to get out of the house with your baby and work out with other new moms and their babies in a class specifically designed for post-partum recovery. These classes offer a combination of cardiovascular and strengthening exercises that target major muscles groups and re-condition the core.

Pregnancy and post-partum can be lonely and challenging times for many women. Attending a class that is specially designed for pre & post natal women provides the opportunity to meet other moms & moms-to-be, share experiences and improve one’s physical, social and emotional well-being.

Sign up for a class today!

Winter Session Pre & Post-Natal Classes:

Pre-Natal Fitness
Mondays | 6:00-6:45pm
Beginning January 6
Barcode: 86317
M$60 NM$90 (10 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Pre-Natal Aqua Fitness
Wednesdays | 6:00-6:45pm
Beginning January 8
Barcode: 86318
M$66 NM$99 (11 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Post-Natal Fitness
Mondays | 12:00-1:00pm
Beginning January 6
Barcode: 91791
M$80 NM$120 (10 classes x 60 minutes)

Post-Natal Fitness
Thursdays | 10:30-11:30am
Beginning January 6
Barcode: 86320
M$88 NM$132 (11 classes x 60 minutes)

To register call 403-237-2393 or visit ymcacalgary.org for more information and full course listings.


Fall Programming Has Begun!

Fall session may have already begin today, but some of the most popular programs at Shawnessy YMCA still have space!

Post-Natal Fitness – Great for new moms to get back into a wellness routine (with your new favorite person in tow)
Tuesdays, 10:30-11:30am

Introduction To Yoga – A great start for learning basic yoga poses and the art of clearing your mind
Mondays, 5:00-6:15pm

Zumba – Latin dance at it’s finest, in a fun party style class! Dance your way to wellness!
Mondays, 10:30-11:30am & 6:15-7:15pm, Wednesdays 7:30-8:30pm, Saturdays 10:30-11:30am

Pre-Natal Yoga – Expecting? Teach your body to limber up in a comfortable and safe environment with other expectant moms
Thursdays 6:30-7:45pm

Boxer’s Workout – An amazing option for sport conditioning, teaching and honing different skills to all that come!
Wednesdays 5:15-6:45pm

For more information of these feature classes as well as other classes that are still open for registrations, please call 403-256-5533.   The YMCA offers rolling registration and accepts registrations throughout the session (unless a class fills up).


Is it Safe to Exercise during Pregnancy?

Many women and men wonder if it is safe for a woman to exercise during pregnancy. For many years women were advised to rest during pregnancy for fear that strenuous activity might harm the developing fetus. However, current research shows that in normal, uncomplicated pregnancies exercise during pregnancy is actually beneficial to both the mother and the developing fetus and that the risks of not exercising during pregnancy can actually outweigh the potential risks of engaging in physical activity. In other words, in most cases, it is worse not to exercise than to exercise!

Researchers from The Society of Obstetricians and Gynecologists of Canada and the Canadian Society of Exercise Physiologists conducted a MEDLINE search and review of English-language research articles published from 1996-2002 and stated that;

‘Recent investigations, focusing on both aerobic and strength-conditioning exercise regimens in pregnancy, have shown no increase in early pregnancy loss, late pregnancy complications, abnormal fetal growth, or adverse neonatal outcomes, suggesting that previous recommendations [of reduced activity during pregnancy] have been overly conservative.

Women and their care providers should consider the risks of not participating in exercise activities during pregnancy, including loss of muscular and cardiovascular fitness, excessive maternal weight gain, higher risk of gestational diabetes or pregnancy-induced hypertension, development of varicose veins and deep vein thrombosis, a higher incidence of physical complaints such as dyspnea or low back pain, and poor psychological adjustment to the physical changes of pregnancy.’ (Davies, Wolfe, Mottola, & MacKinnon, 2003).

In her article, State of the Evidence, Exercise in Pregnancy: a review of current evidence and guidelines (2011), Jenny Hassell cites the following benefits of exercise during pregnancy:

• Ameliorates common pregnancy complaints such as:
– backache, constipation, variscosities, back pain, insomnia and oedema
• Reduces risk of gestational diabetes and pre-eclampsia
• Enhanced mental well-being, improved body image and self esteem
• Reduces obesity, short and long term
• Reduces birth complications
• Shorter labour
• Faster postnatal recovery
• Reduces depression

Other benefits include retention or improvement of muscle tone and cardiovascular fitness, maintenance of normal spinal posture and creation of conditions for relaxation (Genti, Vasilios, Georgios 2009).

Of course, pregnancy is complex and not all pregnancies are straightforward. While most women will benefit from an exercise regime in pregnancy, there are some instances where exercise may be contraindicated. It is recommended that women seek medical advice and approval prior to commencing or continuing any exercise program during pregnancy, especially if they have experienced any abnormal symptoms or complications. When choosing an exercise program it is important to exercise good judgment and avoid activities that might present increased risk for falls, injuries or trauma to the abdominal area. For a full list of recommendations, cautions and contraindications please consult the list of resources at the end of this article or speak with your midwife, physician, or obstetrician.

Saddletowne YMCA offers the following Pre and Post-Natal Fitness classes with a certified Pre/Post-Natal Fitness Specialist. For Pre-Natal classes please bring a completed ParMed-X for Pregnancy form (filled out by you and your midwife/physician). This form can be downloaded at: http://www.csep.ca/cmfiles/publications/parq/parmed-xpreg.pdf

Pre-Natal Fitness
Mondays 5:15-6:15PM

April 1-June 17
M$88 NM$132 (11 classes)
Barcode: 83485

Pre-Natal Aqua Fit
Wednesdays 6:00-7:00PM
April 3-June 19
M$96 NM$144
Barcode: 83620

Post-Natal – Mom & Baby Fitness (babies 1-12 months are welcome)
Thursdays 10:30-11:30AM

April 4-June 20
M$96 NM$144
Barcode: 83478

To register, call 403-237-2393 or visit Member Services. Registration is on-going.

REFERENCES:

Canadian Society for Exercise Physiology (CSEP) 2002. PARmed-X for PREGNANCY. http://www.csep.ca/CMFiles/publications/parq/parmed-xpreg.pdf [Accessed 22 March, 2013].

Davies, G.A.L.; Wolfe, L.A.; Mottola, M.F.; and MacKinnon, C. (2003). Joint SOGC/CSEP Clinical Practice Guideline: Exercise in pregnancy and the postpartum period. Canadian Journal of Applied Physiology 28(3): 329-341. © 2003 Canadian Society for Exercise Physiology.

Genti, M., Vasilios, S. Georgios, M. (2009). Aerobics and Pregnancy. Studies in Physical Culture and Tourism. 16(4): 355-359.

Hassall, J. (2011). State of the Evidence, Exercise in Pregnancy: A review of current evidence and guidelines. Essentially MIDIRS 42(2:1): 39-42.


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