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Specialized seminars

Pregnant and postnatal woman training

22-23rd of March, 2025
GymPlius, Priegliaus str.1, Vilnius.
  • Aeromix
€310 €290
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Pregnant and postnatal training

Preparing for motherhood changes not only your body, but also your mind! Your baby’s development depends on how well you feel, so exercising during pregnancy and the postnatal period will strengthen your body, improve placental circulation, help you avoid being overweight, back pain, leg cramps and varicose veins. Most women know that physical activity and a nutritious diet are important during pregnancy and the postnatal period. But many women get lost and don’t know what exercise to do without harming their baby, what breathing exercises to do while expecting or after giving birth, and what kind of a balanced diet will keep a woman healthy. Our task is to help women understand how to exercise correctly and safely in the gym or at home, to give them practical knowledge about a balanced diet for pregnancy and after childbirth, to help them choose the right breathing exercises, and to introduce them to the importance of the pelvic floor. Course “Pregnant and Postnatal Women Training” is a comprehensive overview touching on the most important aspects of this special period for women.

The course consists of 3 workshops. Course structure:

  1. Theoretical lecture “Nutrition of pregnant and postpartum women”, video lecture. The seminar is led by Barbora Jarašūnė, dietician.
  2. Practical seminar “Exercise for Pregnant Women” on 22nd of March. Workshop led by physiotherapist Ramunė Komžienė.
  3. Workshop “Postnatal Women’s Exercise”, 23rd of March. Workshop led by physiotherapist Ramunė Komžienė.

The seminar series is designed for group and personal trainers, physiotherapists, health professionals and advanced clients.

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One seminar – 8 academic hours.
22nd of March from 10.00 to 17.00
23rd of March from 10.00 to 17:00
Video lecture duration 2,5 academic hours
Lunch break: from 13.00 to 14.00
Registration of participants: 9.30-10.00

The seminar series consists of 3 seminars: a theoretical lecture on nutrition and two practical seminars. We recommend that you attend the whole course as the seminars are closely linked to each other, but there is also the possibility to choose separately, one practical seminar or a video lecture on nutrition.

1. Theoretical lecture “Nutrition in Pregnant and Postpartum Women”, video lecture. Duration of the video lecture: 2.5 academic hours. The seminar will be given by Barbora Jarašūnė, a dietician.

“Nutrition of women during pregnancy”

Pregnancy is a special time in a woman’s life and a real challenge for her body. The expectant mother’s body is reorganising itself to be able to grow a new human being, give birth to him/her and nourish him/her with her milk. We will look at these issues and situations:

How a pregnant woman’s body and metabolism change.
How the body changes as it becomes pregnant.
The specifics of prenatal nutrition: needs, recommended diet, foods to avoid, food safety.
Nutritional recommendations for pregnancy-specific conditions.
Pregnant woman who exercises.
Supplements during pregnancy

“Postnatal nutrition”

In today’s society, after giving birth, women are encouraged to “get back to their old body” as quickly as possible and to get rid of “unnecessary kilos”. Is this realistic? Are the increased body fat stores during pregnancy really “unnecessary”? We invite you to discuss women’s diet and body changes in the first six months after childbirth, with a focus on the breastfeeding period.

Nutritional recommendations for the early postnatal period.
Changes in a woman’s body after childbirth.
The importance of breastfeeding for women’s health.
Nutritional characteristics of breastfeeding women: needs, recommended diet, foods to avoid, food safety.
Sporting breastfeeding.
Supplements during breastfeeding.

2. PRACTICAL SEMINAR “Physical activity during pregnancy” 22nd of March

A regular fitness programme during pregnancy makes the body more resilient and helps it adapt better to physical changes. Exercises specially adapted for pregnant women increase endurance, strength and muscle tone. Proper and regular exercise helps to reduce swelling, fatigue and back pain, and has a positive effect on the heart, lungs and major muscle groups. During the seminar, you will learn about the physical characteristics of pregnant women, and receive guidance on how to choose the right exercise, what to look out for, and what exercises to recommend to expectant mothers. Practical exercises and exercises with various equipment will be provided. During the seminar, we will explain the influence of the pelvic floor on back pain and the importance of the pelvic floor for women’s health. We will learn breathing exercises according to the semesters.

Program:

Pregnancy. 1st, 2nd, 3rd trimesters. Physiological changes in the woman’s body.Pelvic floor muscles, their importance in pregnancy.
Interaction between the respiratory diaphragm and the pelvic floor.
Physical activity during pregnancy, Exercise plan, exercise selection, dosage.
Individual training/group training/water training. Exercises, tools.

3. PRACTICAL SEMINAR “Postpartum Women’s Exercise”, 23rd of March

We will review the changes in the postnatal period of a woman’s body, assess the condition of a woman after natural childbirth or caesarean section, in order to select the right exercises, tools, intensity of exercise, and to develop a plan for a programme of activities as a health-enhancing tool, taking into account the woman’s health potential and needs. The seminar “Postnatal period: changes in the woman’s body and corrective programmes” will include a number of practical exercises, giving the opportunity to go deeper into corrective programmes.

Program:

1. Physiological changes in the female body in the early and late postnatal period: condition after natural childbirth and caesarean section.
2. Physical activity in the postnatal period. Correction of diastasis of the rectus abdominis muscle, training of the pelvic floor muscles. Diagnostic tests, assessment.
3. The importance of the pelvic floor for women’s health after childbirth.
4. designing a physical activity programme, adapting exercises to the woman’s condition.
5. Discussion. questions.

 

Attention!!! For cash payments, please pay a deposit of EUR 50 in advance.

You can choose your advance payment on the payment page after registration. The remaining amount can be paid in cash on the day of the workshop.

Title Price till 14th of March Price from 15th of March
Course ”Pregnant and postnatal woman training”  290 Eur 310 Eur
Theoretical lecture 50 Eur
Practical seminar on 22nd of March 130 Eur
Practical seminar on 23rd of March 130 Eur

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