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Recreation for All

PRENATAL AND POSTNATAL TRAINING - VALCARTIER

entraînement postnatal et prénatal valcartier

Prenatal Training - Free

Group training led by a recreation instructor. Pregnancy fitness class. The course ensures the safety of the mother and baby and aims to maintain good physical condition during pregnancy to facilitate childbirth and the return to training in the postnatal period. The course is adapted to all stages of pregnancy (different physical conditions, presence of pain, different goals, number of weeks of pregnancy). The classes will also be accompanied by short educational vignettes to explain the next steps awaiting the mother and the importance of perineal rehabilitation in the post-partum period.

  • Rate and Schedule
    NAME  CODE   DATE  SCHEDULE Cost
    Prenatal PHY2425081302PP Sept. 16 to Nov. 4 Tuesday
    5:30pm to 6:30pm
    Friday
    8am to 9am         		 Free*

    *Free for all.
    A PSP card is not required for this course.
    It is possible to be added to a specific course in the schedule
     
  • For Who?
    For pregnant moms (all stages of pregnancy welcome).
     
  • Course Objectives
    • Strengthening the pelvic floor and trunk stabilizing muscles 
    •  Improved muscular strength and endurance for the tasks of daily life as a mother
  • Level
    • Low to moderate
    • Intensity adapted to the individual

Postnatal Level 1

A return-to-training program for postnatal moms designed to strengthen the pelvic floor and stabilizing muscles damaged during pregnancy and childbirth, as well as those of the upper body that plays an important role in a new mother's physical capacity and activities of daily living. This program will gradually increase in intensity over the course of the session, to prepare moms for the postnatal level 2 courses and prevent short- and long-term complications. The course is available after 2 weeks of post-vaginal delivery or 4 weeks post-Caesarean section, and intensity will be adapted to each mother's level.

  • Rate and Schedule

    Dates: November 18 to Decembre 13 and January 6 to 31, 2025

    Name  CODE  Schedule  *PSP   *NPSP Military
    Postnatal
    level 1    		 PHY2425081302PP Monday and Wednesday
    1:15pm to 2:15pm    		 165$ 215$ Free
    Postnatal
    level 2    		 PHY2425081302PP Monday and Wednesday
    10:30am t0 11:30am    		 165$ 215$ Free
    Postnatal
    level 3    		 PHY2425081302PP Tuesday and Thursday
    10:30am to 11:30am    		  165$  215$ Free

     
  • For who?
    For moms who are 2 weeks post-vaginal delivery or 4 weeks post-caesarean and want to resume postnatal training in a safe environment.
  • Course objectives
    • Strengthening of pelvic floor and trunk stabilizing muscles
    • Improved muscular strength and endurance for the tasks of daily life as a mother 

     
  • Level
    • Low to Moderate (Adapted to each mother's postnatal level)
    • Gradual increase in intensity and difficulty over the course of the session
    * It is strongly recommended to have consulted a perineal rehabilitation physiotherapist.
     

Postnatal Level 2

Continuation of Level I postnatal course. Training focused on strengthening the abdominal muscles (deep, stabilizing and superficial muscles). In addition, the course offers a gradual return to cardiovascular and muscular fitness through adapted exercises. Duration: 8-weeks

  • Rate and Schedule

    Dates: November 18 to Decembre 13 and January 6 to 31, 2025

    Name  CODE   DATE  Schedule  *PSP   *NPSP Military
    Postnatal
    level 1    		 PHY2425081302PP Sept. 16 to Nov. 4 Monday and Wednesday 1:15pm to 2:15pm 165$ 215$ Free
    Postnatal
    level 2    		 PHY2425081302PP Sept. 16 to Nov. 4 Monday and Wednesday 10:30am to 11:30am 165$ 215$ Free
    Postnatal
    level 3    		 PHY2425081302PP Sept. 16 to Nov. 4 Tuesday and Thursday 10:30am to 11:30am 165$ 215$ Free

     
  • For who?
    For mothers who have taken the Level I prenatal course or who have had perineal physiotherapy.
  • Courses objectives
    • Strengthening of abdominal muscles (deep, stabilizing and superficial muscles)
    • Improves muscular strength and endurance and cardiovascular fitness
  • Level
    • Moderate (adapted to each mother's postnatal level)
    • A gradual increase in intensity and difficulty over the course of the session

Aqua Postnatal and Parent-tot 1

For moms who want to get back into training postnatally, or who want to challenge themselves in a safe environment.

  • Rate and Schedule
    Dates; November 18 to December 13 and January 6 to 31, 2025
    NAME  CODE  SCHEDULE  *PSP   *NPSP Military
    PSP    		 Military 
    NPSP
    Aqua Postnatal  PHY2425081302PP Monday to Friday Sept. 16 to Nov.4 $145 $205 $79** $105**
     
    *You will be contacted to set-up your schedule
    **    Military member pay only for swimming lessons
  • For who?
    Training for postnatal mothers to strengthen the pelvic floor and stabilizing muscles, which were damaged during pregnancy and childbirth, as well as those of the upper body that play an important role in a new mother's physical capacity and activities of daily living. 
    Duration: 45 minutes
     
    Following mom's training session, parent-child class 1 will introduce children to the basics of swimming. Through structured interaction in the water between parent and child, we emphasize the importance of play in developing positive attitudes and techniques towards water. We offer Lifesaving Society Aqua Bon tips to keep your child safe in all water environments. Certified instructors lead the learning experience and answer your questions.
    Duration: 30 minutes
  • Course objectives
    • Strengthening of pelvic floor and trunk stabilizing muscles
    • Improved muscular strength and endurance for the tasks of daily life as a mother

Aqua Prenatal - Free

Collective training in the pool adapted to pregnant women. The course ensures the safety of both mother and baby,and aims to maintain physical fitness during pregnancy to facilitate childbirth and the return to training in the postnatal period. The course is adapted to all stages of pregnancy (different physical condition, presence of pain, different goals, number of weeks of pregnancy). Water training helps reduce pressure on the baby in the womb Duration: 8-weeks

  • Rate and Schedule
    AME  CODE   DATE  Military
    Aqua Prenatal PHY2425081302PP Back in our Winter session Free*

    *You will be contatected to set-up pour schedule
    *Free for all. A PSP card is not required for this course.
    **You must register to take the course.

     
  • For Who?
    For pregnant mothers in all trimesters.
     
  • Course Objectives
    • Strengthening pelvic floor muscles and trunk stabilizers.
    • Improved strength and stamina needed for childbirth and the tasks of daily life as a mother.
  • Level
    • Low to moderate intensity.
    • Intensity adapted to the individual

Schedule

Schedule Pre postnatal

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