Effective types of fitness for women.

At first, new areas of fitness are treated with some irony. After some time they get used to them. And, finally, they win universal love and recognition.

Review of new directions of fitness

Sports doctors say that even for avid fitness enthusiasts who constantly monitor their shape, it is useful to change sets of exercises from time to time. So, if a person has been engaged exclusively in classical aerobics for several years, let him try to sign up for ballroom dancing, Pilates, or something more extraordinary.

In Italy, for example, aerobics in heels - “stiletto” has already been approved and tested. Previously, the Italians so called a sharp knife, but today they call this word thin ladies' heels.

The aquadynamics practiced in New Zealand is also interesting. This is a cross between synchronized swimming and water aerobics, a kind of dancing on the water. The speed of performing movements here is much higher than in ordinary water aerobics, but dancers do not need to be able to swim: the depth of the pool for aquadynamics should be no more than 130 centimeters.

Russian fitness clubs are now actively developing Stroller Fitness - aerobics for young mothers. They come to the gym with their "sports equipment" - wheelchairs. You can come to Stroller Fitness with children from three months to a year, and trainers say that the technique not only helps mom lose weight, but also has a positive effect on the development of the child.

A New Direction in Fitness: Body Ballet

For the majority, classical ballet is available only in one single form - in the form of a spectacle. And body ballet is just for those who watched Spartacus and Swan Lake dozens of times and secretly dreamed of being like Maya Plisetskaya. This is a kind of dance choreography, a kind of fitness to classical music. Body ballet is based on adapted choreography, all movements in it are ballet, but much lighter. Of course, you will have to learn the six basic dance positions, but the instructor will not torture you with many hours of sitting on the twine. The figure in the process of such classes changes noticeably: body ballet "lengthens" the muscles, and the body becomes more graceful.

New direction in fitness: Zumba

Today it is one of the most fashionable fitness trends in America and Europe. The founder of Zumba, Alberta Perez, worked as a choreographer for many Western stars, so elements of this direction can be seen, for example, in the videos of Shakira, Nicole Scherzinger and Jennifer Lopez.

The lessons are based on the choreography of African tribes, and drum rhythm serves as an accompaniment to such classes. Zumba borrowed movements from salsa, samba, flamenco, tango, latin and rock and roll. Training is structured in such a way as to work out all muscle groups, and repeated repetition of movements with a certain breathing allows you to simultaneously lose weight and train the cardiovascular and respiratory systems.

Each workout consists of four blocks: first, a warm-up to prepare the body for the load and avoid sprains and injuries, then the trainer shows new movements, after which he will help to combine them into one dance, and at the end - a mandatory stretch to relax the muscles.

By the way, not only girls, but also men are invited to such training: Zumba develops dexterity and a sense of rhythm.

A new direction in fitness: Men Workout.

Men Workout style workouts are intense strength training exclusively for men with elements of step aerobics and tai-bo (martial arts). The lesson includes strength exercises aimed at developing the muscles of the back, chest, shoulder girdle, abs, hips and buttocks. In training, various types of weights are used: bodybars (6-8 kg), iron bars (12-80 kg), dumbbells (3-20 kg).

Depending on the success, the loads gradually increase, but the number of approaches and repetitions here from the very beginning is significantly greater than in the gym. Cardio training allows you to strengthen the cardiovascular and respiratory systems. Such classes are recommended for all men, regardless of age and level of training.

A New Direction in Fitness: Yogalates

Those who cannot decide what they prefer - the philosophy of yoga or the rationality of Pilates - are waiting for yogalates training. This direction is based on the formula "Pilates + yoga". From yoga, the technique borrowed breathing exercises and some asanas, and Pilates enriched the new direction with exercises aimed at stretching and strengthening muscles.

Yogalates classes develop endurance, strengthen back muscles, make the body more flexible and toned. Due to intensive breathing, blood and lymph circulation in the body improves. After such classes, working capacity and resistance to stress increase, a surge of strength is felt. Due to the positive effect on the psyche, yogalates is sometimes called "fitness for the soul."

This direction is suitable for both women and men, but such training is especially useful for those who suffer from poor posture and arthritis.

Do you want to lose weight or improve your figure, but do not know which sport to choose? A great option for women is to go in for fitness. What is fitness? This is one of the most popular areas in sports, the essence of which is to perform exercises aimed at improving health and maintaining physical fitness. There are many trends in fitness for women: Pilates and step aerobics, aqua aerobics and belly dance, pole dance, stretching and more. This allows you to choose a set of exercises that are most appropriate for age, gender and physical form.

Types of fitness

1 Pole dance, pole dance or pole dance is one of the directions of modern dance with elements of stretching and power loads. It is difficult for a beginner to complete them, but do not despair. After a couple of sessions, the body will begin to obey and it will become much easier to perform the exercises.

2 Step aerobics - a set of exercises that are performed using a special platform. If you exercise regularly, it will noticeably tighten the hips, buttocks and lower legs. Classes will help the joints become mobile, the ligaments elastic, and the skin toned and elastic.

3 Water aerobics is a unique sport in which exercises are performed to music while being in chest-deep water. It is not necessary to be able to swim to practice it, and people of any age, gender and weight can attend classes.

4 Belly dance or belly dance in a modern interpretation is one of the types of dance technique, the prototype of which was oriental dances. Classes are held to the music and allow you to develop the muscles of the arms and legs, abdomen and thighs, buttocks, sides and other parts of the body.

5 CrossFit is one of the subtypes of fitness, the inventor and ideological inspirer of which was the gymnast and businessman Greg Glassman. The purpose of the classes is to improve overall physical development, increase endurance, reaction speed and general tone. According to Greg Glassman, these qualities are needed not only for an athlete, they will help an ordinary person survive in an extreme situation. The essence of crossfit is to perform constantly changing certain movements, and in a mode of high speed and maximum impact.

6 Pilates will give the figure harmony, remove the sagging tummy and significantly improve posture. This is a universal sport that everyone can practice, regardless of gender, age, weight and physical fitness. Classes harmonize the state of mind and body, will be an excellent prevention of osteoporosis and osteochondrosis, sciatica and arthritis.

7 Fitness yoga is a great alternative to classic fitness, suitable for those who cannot stand the rhythm and intensity of active training. The fitness/yoga hybrid is ideal for those who love yoga but can't do asanas. In the classroom, in addition to physical training, much attention is paid to breathing exercises and meditation.

8 Fitbox is a complex of aerobic-strength exercises, which is characterized by short approaches of medium intensity. In fact, these are classes in which you will alternate strength exercises with aerobic work with a punching bag. Exercise helps increase strength and endurance, burn fat faster, tighten muscles and improve your overall figure.

9 Stretching or stretching - exercises, the essence of which is the maximum stretching of muscles, tendons and ligaments. Classes are effective and will not cause difficulties, they will help develop flexibility and increase elasticity. Stretching exercises will help to avoid back problems and improve the condition of the spine. With their help, you can correct incorrect posture and prevent age-related changes in bone and cartilage tissue.

Pros and cons of training

Fitness Benefits:

• They help to quickly lose weight and burn fat, converting it into muscle tissue.
• Active training improves blood circulation and blood supply to the organs and systems of the body, helps the excretory system work more efficiently.
• The skin acquires elasticity and a healthy glow, the body is rejuvenated, and the figure becomes slim and toned.
• It improves overall well-being, improves immunity and alleviates the course of a number of chronic diseases.

To learn all areas of fitness, you first need to understand what it is. The concept of Fitness comes from the English verb "to fit", which means to be in good shape. In a broader sense, this can be understood as the general physical fitness of the human body.

Physical fitness consists of the following elements:

• preparedness of the cardiovascular system;
• flexibility;
• muscle endurance;
• force;
• power;
• development of a sense of balance;
• good coordination of movements;
• reaction;
• rapidity;
• the ratio of muscle to fat tissue in the body.

Fitness, as part of a healthy lifestyle, can be divided into several types. Today, each of these types has become a separate sports direction. In total, there are about 20 areas of fitness.

Aqua aerobics

Water aerobics (also called "Hydroaerobics" or "Aquafitness") is a type of aerobics and a type of fitness that involves performing physical exercises in water accompanied by music. Water aerobics combines loads on all major human muscle groups. This is due to the high efficiency of training. Water has a higher density than air and therefore it provides a natural resistance to the movements of the human body in any direction. This contributes to a natural increase in the load on the muscles.

When doing water aerobics, there are several notable advantages and distinctive features. For example, the water temperature is several degrees cooler than the human body. Thus, the body expends additional calories to warm the body. In addition, water reduces the gravitational load of the body. This reduces the load on the spine (for example, with a bad back or in the elderly) or the stomach (in obese or pregnant women). Also, when doing water aerobics, the likelihood of injury is reduced to zero.

The main advantages of water aerobics:

• obesity prevention;
• posture correction;
• weight loss;
• cellulite prevention;
• prevention of varicose veins;
• strengthening the vessels of the heart;
• improvement in blood pressure;
• the ability to exercise safely during pregnancy.

Water aerobics classes are held both in shallow water and in deep water. In the deep-sea version, special belts are used that support the body and prevent drowning. In shallow water, a person stands on his feet. From this it follows that aqua fitness does not oblige anyone to be able to swim and is available to an extremely wide range of people who want to train.

Bosu

Bosu is a relatively new subspecies of fitness. It got its name from the A BOSU Balance Trainer (or BOSU ball - "Bosu ball"), which resembles a half rubber ball (hemisphere). Used on both sides: hemisphere up or down. All exercises in barefoot are performed on an unstable surface, which is very effective. Bosu is a bit like step aerobics. In particular, in such classes many similar exercises are used. The advantage of barefoot over step aerobics is the lack of complex choreography. This is due to the fact that performing a particular movement, there is a need to maintain balance.

The gymnastic platform consists of a plastic base with a diameter of about 60 centimeters and a rubber dome. The degree of rigidity of the dome can be adjusted by changing the volume of air pumped into it. Relatively soft hemisphere with a spring effect acts as a shock absorber, reducing the shock load on the joints. In addition, in a number of exercises it is necessary to ensure the balancing of the body, thereby increasing the load.

Key benefits of Bobo training:

• development of strength and agility;
• improved coordination of movements;
• strengthening the vestibular apparatus;
• posture improvement;
• weight loss.

The use of the bosu platform can take place as a step. Thus, standard exercises on the legs and buttocks are performed. In addition, the barefoot platform can be used in other types of fitness - for example, during Pilates classes.

Zumba

Zumba aerobics is a set of dance movements based on basic steps. Zumba is an aerobic dance workout designed to improve your figure and improve your mood. This direction of fitness is based on energetic movements that are performed to the rhythms of incendiary music.

Energetic and positive Zumba is suitable for everyone, regardless of age, sports training and build. Thanks to training, you can get incredible pleasure from rhythmic movements, communicate, relax and just have fun with excellent musical accompaniment. And all this while effectively burning calories. Unfortunately, such a wonderful training system as Zumba has its contraindications. You can read more about this.

Callanetics

Callanetics is one of the commercial areas of fitness. Callanetics exercises are based on yoga asanas and static loads alternating with muscle stretching. Callanetics is a set of gymnastic exercises developed by the American Callan Pinckney. This is a franchise company, which is yoga recycled for the American consumer. The peak of the popularity of callanetics came in the 1970s of the XX century, and in the late 80s it came to naught. Its current popularity is a consequence of the death of the author in the spring of 2012 (at the age of 73) and the opportunity to earn money without obtaining a license.

The technique was developed in the distant 60s. Callan Pinckney came up with it when she had health problems, namely with her back. The specialists insisted on the operation, but she, full of hope, began to come up with various exercises that would alleviate this pain. And she succeeded, back pain disappeared. And now thousands of women can also restore their health and correct their figure.

crossfit

CrossFit is a set of fitness exercises developed over 20 years ago by former gymnast Greg Glassman, who opened his first CrossFit gym in California in 2001. Registered as a trademark by CrossFit, Inc. Initially, crossfit was used for the physical training of firefighters, but soon gained popularity among the people. CrossFit is divided into "physical" (for most people) and "competitive" (for elite athletes, professional athletes). One of the hallmark exercises of CrossFit is the overturning of heavy car tires.

CrossFit workouts include elements from high intensity interval training, weightlifting, track and field, plyometrics, powerlifting, gymnastics, kettlebell lifting and other sports and physical activities. “Our specialty is not to specialize,” says Greg Glassman. CrossFit is practiced by members of more than ten thousand specialized gyms ("Boxes"), half of which are located in the United States.

Pump aerobics

Strength training using a mini-barbell. Pump aerobics is a mixture of bodybuilding and regular aerobics. All exercises are performed at a high pace to the music. Dance elements in pump aerobics are excluded; instead, various bench presses, tilts, and squats are used. In pump aerobics, all muscle groups are worked out.

Pump aerobics are strength exercises, the purpose of which is to work out the main muscle groups. Pump aerobics is not suitable for everyone, given the intensity and great physical activity, this type of training is available only to trained people. Pump is not suitable for beginners in fitness, people suffering from varicose veins and people with problems of the musculoskeletal system and spine.

Pilates

One of the most famous systems of physical exercises today. Pilates was developed by Joseph Pilates and is named after him. Classes are a complex of smooth movements aimed at improving the flexibility of the body, strengthening individual muscles and the body as a whole.

In the process of Pilates, not only large superficial muscles work, but also small deep ones, which require a special approach and specific training. In addition to a purely health-improving direction and a means of weight loss (see "?"), Pilates is a restorative remedy after various injuries, in particular, spinal injuries.

Pilates has the following benefits:

nordic walking

The concept of "Nordic walking" comes from the English. Nordic Walking, literally - Walking with sticks, is a type of physical activity that uses a specific training technique and walking technique with the help of specially designed sticks. In the late 1990s, it became popular all over the world. There are also names "Nordic walking", "Finnish walking", "Nordic walking".

But walking with sticks appeared much earlier. Shepherds, pilgrims - they always used sticks as an aid on difficult terrain. In health care institutions, sticks have also long been used in physiotherapy exercises. It is believed that in 1940, professional skiers from Finland, who wanted to keep fit outside the ski season, guessed to train without skis. But using running with ski poles.

Benefits of Nordic Walking:

• maintaining the tone of the muscles of the upper and lower parts of the body;
• training about 90% of all muscles of the body;
• burning up to 45% more calories than normal walking;
• reducing pressure on the knees and spine;
• improving the functioning of the heart and lungs;
• corrects posture and solves problems of the neck and shoulders;
• improves balance and coordination.

Nordic walking is an effective activity for athletes who need constant training in the cardiovascular system and endurance. It returns to a full life of people with problems of the musculoskeletal system.

Step aerobics

Step aerobics is a type of fitness aerobics using a special step platform. It allows you to perform basic movements, coupled with steps and jumps on and over it in various directions. Step aerobics is great for preventing and treating osteoporosis and arthritis, as well as strengthening leg muscles and recovering from knee injuries.

The direction of step aerobics arose in 1989 thanks to Jean Miller. She, having injured her knee, on the advice of an orthopedic doctor, took up strengthening the muscles of her legs, stepping on a box from under milk bottles and leaving it, as a result of which she developed the first set of Step aerobics exercises.

Step aerobics is designed primarily to combat excess weight and stress. Regular exercise promotes sound sleep and improves the figure, giving it a more slender and regular shape.

Other fitness areas:

Stretching

(from the English "stretching" - stretching) is one of the areas of fitness, which is a set of exercises that help stretch the muscles and ligaments of the body. This leads to increased elasticity and relieves tension from the muscle groups being worked out.

Belly dance

Belly dance is also a Western name for a dance technique common in the Middle East. In our country, it is no longer used as an art form, but as a way of training to maintain tone. The exercise works out the press, burns excess fat from the abdomen and thighs.

Pole dance

Pole exercises as a mixture of erotic dance and gymnastics elements. , like Belly Dance, is more common as a sports direction aimed at strengthening all muscle groups. Half-dance championships are held.

Fitball aerobics

Strength and stretching exercises. They are performed using a large inflatable ball - fitball. This type of fitness strengthens muscles, develops coordination and flexibility, and improves posture.

slide aerobics

A set of athletic exercises using a special slide board. Most of the exercises are similar to the movements of a skater and are aimed at developing the muscles of the lower body. In addition, slide aerobics contributes to the development of general endurance, a sense of balance and coordination. Slide aerobics is the best type of fitness for women who want to get rid of extra pounds in the hips.

fitness yoga

Integration and healthy lifestyle from a modern point of view. The lessons come down mainly to the correct execution of postures and general body training.

Fitbox

This type of fitness combines aerobics and Thai boxing. To rhythmic music and maintaining a high pace, the athlete strikes the punching bag. This involves both arms and legs.

Fitness roller skating

Vigorous inline skating burns more calories than running (374 calories running versus 425 calories skating in 30 minutes). The load on the joints and spine is several times less when rollerblading.

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Fitness can be safely called one of the most popular areas in sports, which the fair sex prefers to engage in. This is due to the fact that fitness training for women allows you to get rid of extra pounds and gain the desired figure in a short time and without overload for the body. The main feature of fitness is that it makes it possible to make the figure feminine and with well-developed, but not too prominent muscles. If you prefer power superiority and you have a desire to make yourself a relief body, then it is better to give preference to bodybuilding or weightlifting.

Today, there are quite a lot of types of fitness and it is very difficult for beginners to decide on the direction, so it is worthwhile to understand in more detail what varieties of this sports discipline exist today and what are their features.

Types of fitness for women - what to choose?

In fitness today there are more than a dozen areas, each of which differs from each other in the load on the body and the style of performance. Let's look at what trends are most popular among women today:

• yoga is great for those who prefer measured and calm workouts. Classes involve the performance of certain asanas (poses), in which it is necessary to linger for a while. Due to the wide variety of poses, they can be selected for each individually. This is very convenient, especially for overweight girls who find it difficult to perform certain exercises. For many, yoga is now a pleasant hobby, because it allows you to relax to the music in a cozy atmosphere, and after training there is practically no pain in the muscles and fatigue;
• Pilates is another area of ​​fitness that has a certain similarity with yoga, but began to develop not so long ago. The exercise is measured, in the process of training you will need to feel each working muscle group. What is the benefit of fitness for women in the style of Pilates? This direction is useful for absolutely everyone, not only women who want to lose weight, but also pregnant women, as well as those who cannot engage in more intense sports due to the physical characteristics of the body, are engaged in it. Pilates develops flexibility, increases the elasticity of joints, strengthens muscles and puts the whole body in order;
• a rather unusual direction of fitness - bodyflex. This style appeared thanks to the research of scientists who found that the burning of body fat is possible only with sufficient oxygen saturation of the blood. The number of bodyflex exercises is limited. They are not aimed at loading the body as much as possible, but at enriching the blood with oxygen and the correct observance of all breathing techniques. This direction has its advantages and disadvantages. Bodyflex will be the best choice for those girls who really have a lot of body fat and excess weight. But for already fit beauties who want to make their forms more attractive, the body flex will be useless;
• one of the most relevant, along with yoga, areas is aerobics. The peak of its popularity was at the beginning of the 2000s, but even now this style of training is no less in demand. The essence of aerobics is to perform certain exercises vigorously and to the music for 40 minutes, which give a significant load on the body. Today there are several types of aerobics: dance, step and power. Each of these currents performs a specific function, but all of them perfectly strengthen the walls of blood vessels, improve heart function and perfectly fight skin sagging. Clothing for fitness in this direction should be loose, stretchy, breathable and should pass moisture well, since you have to sweat a lot during aerobic activities;
• CrossFit is one of the best trends in fitness. Due to the rather large loads in the process of training, crossfit allows you to quickly get rid of the hated body fat. The style includes many exercises that need to be performed cyclically - this is the only way to achieve excellent results.

It is necessary to select a certain direction of fitness, based on the characteristics of your body. Take into account not only your own desire, but also physical capabilities.

Fitness nutrition for women - what and when to eat

No fitness session will be effective if you do not eat right. Healthy eating is one of the keys to successful weight loss. The diet must be based on the goals that you have set for yourself, whether it is drying, gaining muscle mass or just burning fat. Before, before and after training, meals should be different, but they have one thing in common - natural and high-quality products should be included in the diet. Now let's take a closer look at what and when to eat:

• before training (4 hours before training) you need to eat protein foods rich in amino acids. Eliminate fat. You can eat chicken breast stewed with rice, scrambled eggs or lean beef patties;
• before training (at least 2 hours before), it is recommended to eat if you need to gain muscle mass. The body in this case needs carbohydrates: apple, pear or banana;
• During the training, it is forbidden to eat - only drink. You can drink water or natural juice;
• 2 hours after class, it is recommended to take liquid carbohydrates (natural juices) and replenish protein reserves.

After training, the body should not receive caffeine, as it interferes with the absorption of protein. Vitamins for sports are recommended to use if there is a lack of them in the body. Before use, be sure to consult a specialist.

Fitness programs for women - what elements are required

Although different styles of training serve different purposes, they share common core elements:

• warm-up, which should last at least 2 minutes. Helps to disperse blood throughout the body and prepare the joints for stress;
• cardio elements - improve the condition of the heart and blood vessels (running, jumping rope);
• power elements - give a load on the muscles and allow you to burn body fat;
• Cooling down or stretching is a must in any training program, as it allows you to improve the results of training and make your body more elastic and mobile.

If you are interested in detailed programs from professional trainers, then you should definitely get a book on fitness for women, where you will find tips and advice from real pros.

Strength fitness for women - features of the program

Strength training allows women to get rid of extra kilos and make their body beautiful, and muscles well traced. But to achieve such a result, strength training is not always enough. The key to success will be the skillful arrangement of strength and cardio elements. If you do strength training 2-3 times a week, then you need to devote the same amount of time to cardio.

Regarding exercise. For effective and fast weight loss, sophistication is completely optional - 8-10 basic exercises are enough, which will involve all the muscle groups of your body. You can do both with free weights and on simulators. The main set of exercises includes the following: pull-ups, bench press with dumbbells, exercises for the press, push-ups, deadlift, classic squat. On average, a workout takes about 40 minutes.

Now another question: what weight of dumbbells should a woman choose for fitness? If you decide to work with weights and your own body weight is not enough for you, then at first it is recommended to use dumbbells weighing no more than 1.5 kg each. After your muscles are more developed and stop responding to such loads, you can safely increase the weight of the inventory.

Do not forget to take time to recover the body after training, otherwise overtraining of the body may occur.

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Group workouts are classes in fitness clubs that are held in groups under the guidance of an instructor. Group training can be of a completely different sports direction: from simple Pilates to shock crossfit.

Decided to attend group training and can't decide which direction to choose? Or just lost in the fitness club schedule, which contains a lot of unfamiliar names? We offer you a unique, very detailed selection types of group training with description and photo.

General information about the types of group training

Group workouts most often have approximately the same names, even in different fitness clubs. At the same time, programs are often named in English, so it is not always possible to immediately understand the types of classes. It is conditionally possible to divide all types of group training into several directions :

• Aerobic training
• Power training
• Mixed workouts (cardio + strength)
• dance workout
• Low impact workouts

What is important to remember?

Very often, the same type of group training in different fitness clubs has completely different content and load. So be sure to visit trial lesson when choosing group training. Even if you are familiar with the program (read the description or practiced before) , it is better to see the lesson with your own eyes.

For example, in some fitness clubs in the program Interval training an affordable load is offered that is suitable for most involved, while in other fitness clubs such workouts are designed only for advanced ones. Better in advance specify the level of difficulty each program to choose the optimal load for yourself. For some types of group training, several levels of difficulty are offered, for example, Step I, Step II, Step III. This means the first, second and third level of difficulty.

1. Be sure to read the description and check the load level for a specific type of group training before planning a schedule. A lot depends on the instructor of the lesson, even one type of program can differ significantly from different trainers.

2. It doesn't really matter what order the programs go in during the day: strength training first or cardio training first. Look at your personal comfort and convenience: it is advisable to start with a program that is easier for you, and complete the training day with an intense load. But the order will not affect the results.

3. Stretching and yoga are best placed as the final program of the day (if possible). But articular gymnastics can be attended by the first lesson.

4. Be sure to wear sneakers in all group workouts, except for low-impact programs that involve bare feet. Wear comfortable clothes made from natural materials that do not restrict movement.

5. Always take water with you to your workout, try to drink small sips every 10-15 minutes. Be sure to drink a glass of water 20 minutes before your workout and two glasses of water after your workout to rehydrate.

6. If you feel a sharp weakness, dizziness, tingling in the heart, then stop and restore breathing. Use or to keep your heart rate under control during exercise so you don't overload your heart.

7. Try to balance your group training program so that it includes a variety, not the same type of load, even if you prefer only certain types of fitness.

8. If you have contraindications for health or chronic diseases, be sure to consult a doctor and consult a trainer about exercise.

9. To achieve results it is necessary to attend group trainings regularly, at least 2 times a week for 1-2 hours. Do not expect quick progress, in 2-3 sessions your figure is unlikely to change. You need to train 3-4 weeks to see the first result.

Aerobic group training

Aerobic group training is primarily designed to burn calories, develop the cardiovascular system and increase endurance. Through these activities, you will be able to lose weight and get rid of excess fat. On average, these cardio workouts burn 400-500 calories per hour and are great for weight loss of all fitness levels.

Also, aerobic training is shown to those who do strength exercises in the gym and are looking for additional programs for cardio load. remember, that exercise cardiovascular is a must even if you don't like cardio workouts. A weak heart muscle with increasing power loads can very quickly begin to falter.

Aerobic (Aerobics)

Aerobics is a complex of dynamic movements that are performed to rhythmic music. Aerobics can be called a kind sports dance. The program includes several basic movements that are combined into bundles. At first, you will probably find it difficult to reproduce all the movements to the beat of the music, but over time you will master the program.

Group aerobics workouts come in several levels, depending on the complexity of the combinations and energy consumption. Rest in this type of training is minimal, the whole lesson takes place at a continuous pace. Usually aerobics takes place without the use of additional equipment.

Step / Step-aerobic (Step aerobics)

Step aerobics is one of the most popular fitness direction, which is found in the schedule of most sports clubs. It is a group workout, which is based on stepping onto a special platform (step).

Kickboxing (Kickboxing) or Box (Boxing)

Top fitness clubs also include group workouts such as kickboxing and boxing. Kickboxing involves striking techniques with both hands and feet, therefore it gives the same load to the upper and lower body. Boxing involves punching techniques, so b about The upper body gets more stress.

At the same time, both types of training increase the overall endurance of the body, burn fat, improve physical fitness, strengthen the muscle corset, develop agility, strength and quick reaction. These activities are also great for relieving stress and releasing negativity. Recently, the direction is gaining popularity MMA(mixed martial arts), which combines many techniques, schools and styles of martial arts.

Tae-bo (tai-bo)

Tai-bo is a mixture of punching and aerobics, designed specifically to help you get in perfect shape with martial arts elements. This is the perfect aerobic workout for those who doesn't like jumping or walking on the steppe. This program organically combines cardio load and working out the muscles of the arms, abdomen, buttocks and thighs.

Typically, the program is divided into several segments, during which you will consistently strengthen the muscles of the upper and lower body against the backdrop of a high heart rate and burning calories. Don't confuse tai bo and muay thai (Muay Thai). Thai boxing is an Asian martial art. Tai-bo is a form of aerobics and martial arts-based fitness that was developed by trainer Billy Blanks.

Aquafitness (Water aerobics)

Aqua aerobics is sparing a type of cardio training that is suitable for everyone involved, including pregnant girls, the elderly, people with diseases of the cardiovascular system and the musculoskeletal system. Group water aerobics trainings are held in the water to rhythmic music.

It has been proven that exercising in water is even more effective than on land, since the aquatic environment enhances the effect of muscle work by overcoming additional resistance. Water also provides the effect hydromassage which improves skin tone and eliminates cellulite. Water aerobics does not allow you to burn as many calories as traditional aerobics, so for weight loss it is advisable to combine the program with other group workouts.

Cycling/Spinning (Sykling/Spinning)

Cycling is another very popular type of group training, which is a class on special exercise bikes(siklah). Training takes place in interval mode, the load varies due to the speed of pedaling, resistance and position of the body.

Kangoo Jump (Kangoo Jumps)

Kangoo jumps are one of the latest trends in the fitness world that have become very popular in an instant. The main feature of this program are special "jumping boots", which are equipped with a unique springy system. Such fitness is not only very effective for losing weight and strengthening muscles, but also safe for the joints and back, because these springy boots were specially designed for rehabilitation after injuries.

The developers of the program promise high calorie burning and a fun workout. There are 2 types of training: Kangoo Power (interval training) and Kangoo Dance (aerobics). There are also options for children's group training Kangoo Jumps.

Power training

In these types of group workouts, your main goal will be to develop strength, improve the musculoskeletal system, strengthen muscles and get rid of from problem areas on arms, abdomen and legs. Strength programs are carried out as with weights (dumbbells, barbell, bodybar) as well as the weight of your own body. In such training, the execution technique is very important, so be sure to follow all the recommendations of the instructor.

It is important to note that you should not worry about muscle growth and increase in volume from strength exercises in groups. As a rule, they offer light weight exercises that will tone your muscles, but will not increase muscle mass. To a greater extent, group strength training is designed to burn fat and form a beautiful toned body, so feel free to include them in your fitness plan if you want to lose weight.

Body Sculpt / Super Sculpt

Almost every fitness club has strength training for all muscle groups, and it is usually called Body Sculpt. The program includes weight training (usually with dumbbells) and bodyweight exercises (push-ups, planks) which will help you strengthen your muscles and get a toned body. Most often, you will perform classic strength exercises with light weights, sequentially working out various muscle groups of the upper and lower body.

lower body and upper body

These are strength training for the upper body (Upper body) and for the lower body (Lower Body). These group workouts are for those who want to work hard over individual muscle groups. In the Upper Body, you will strengthen the muscles of the arms, shoulders, chest, back, and abs by performing dumbbell presses, deadlifts, pull-ups, push-ups, planks.

The Lower Body program involves working on the muscles of the legs and buttocks, mainly lunges, squats, leg swings standing and lying on the floor. Often strength exercises are diluted with cardio exercises for additional calorie burning.

Abs/Core

If you want to focus on working on tightened belly, then pay attention to the group training Abs (Abdominals), which will help you work out the waist area and strengthen the muscles of the press, back and lower back. Most often, the lesson takes place completely on the floor, you are waiting for various options for twisting, planks, hyperextensions. Sometimes ab workouts are combined with stretching. In this case, the schedule indicates, for example, Abs + Flex.

ABL, Bums+Abs

Group workouts are often offered in fitness clubs. for the most problematic female areas. They are called ABL ( Abdominal,buttocks,Legs: abs, buttocks, legs) or Bums+Abs (buttocks and abs). The programs include working out exercises that will help you get beautiful hips and buttocks and tighten your abdominal muscles. Such training is very popular, since it is in these areas that the main body fat in women accumulates. ABL programs can be done with your own body weight or with additional weights.

Body Pump / Pump/ Hot Iron / Iron Fit / Barbell

Mixed group training (cardio and strength training)

Mixed group training combines cardio for cardiovascular development and strength training for muscle tone. These programs are ideal for comprehensive body improvement, high-quality weight loss and gaining excellent physical shape in a short time.

However, this type of training usually involves a high pace and quick change of exercises, so beginners may be hard at first maintain a given speed without loss in execution technique. If you are not confident in your abilities, then it is better to give preference to a more gentle load.

Circuit Training (Circular training)

In this type of group training, you will find some exercises, which you will repeat in a circular manner, working through all muscle groups. For example, squats, plank, running in place, push-ups, twists, jumps - this is one circle. You perform each exercise for a certain time (or a certain number of times), sequentially moving from one to another. After completing the whole circle, you will have a short rest and repeat the circle again. The set of exercises is determined by the instructor and the level of complexity of the program in your gym.

FT/Functional Training (Functional Training)

TRX (Loop Workout)

And here's another one modern trend in group workouts. TRX seems to be a simple and uncomplicated inventory, which consists of two suspended loops. However, these loops really work wonders, forcing your muscles to work several times more efficiently.

Interval / HIIT (Interval training or HIIT)

If you want to burn fat fast and at the same time improve the quality of the body, then interval training will definitely suit you. Classes are held according to the principle of alternating high-intensity and low-intensity intervals, a certain amount of time is allocated for each interval.

CrossFit (Crossfit)

is a fashionable and very popular sports direction, which quickly became a real breakthrough in the field of intensive fitness. CrossFit workouts are designed for advanced athletes without health problems (especially with joints and spine). The program is a mixture of intense strength, aerobic, functional exercises that are performed at speed: steeplechase, jumping, push-ups, pull-ups, rope climbing, weight lifting and more. CrossFit is not just a weight loss program, it is a workout to improve physical fitness in a short time.

Dance group training

The undoubted advantage of dance classes is that with their help you will not only lose weight, but also get a charge of vivacity and positive. In addition, dance-based programs help to discover plasticity and grace which is useful in everyday life. True, it is worth noting that group training in the gym is more adapted for losing weight than for developing your dancing abilities.

As a rule, dance group training offers an affordable medium-intensity load. As for the complexity of the choreography, it depends on the specific instructor, but most often they focus on the average student. We offer for description only a few areas of dance group training, which are more common than others.

Zumba (Zumba)

Belly Dance (Belly dance)

Which of us did not admire belly dancing and did not try to plastically move the body to oriental rhythms? However, Belly Dance not only develops grace, softness and fluidity, but also helps tighten the stomach, waist, buttocks and hips. Belly Dance classes teach basic basic techniques that activate all major muscle groups and improve joint mobility. Belly dancing is also very useful for those who lead a sedentary lifestyle, since hip movements increase blood circulation in the pelvic organs.

Strip Dance/Pole Dance (Strip dance, pylon dance)

Strip dance or half dance is also called pole acrobatics. To be successful in this type of fitness, you will need endurance, good stretching, strong muscles (especially the upper body) and a good general physical condition. Thanks to the exercises on the pole, you will not only improve the quality of the body, but also be able to develop flexibility, coordination and agility. In addition to this, the pole dance helps to develop plasticity and grace, like any dance training. By the way, strip dancing for beginners may not include pole exercises, but will only prepare you for more complex techniques.

Body Ballet (Body Ballet)

Dance Mix, as the name suggests, is a mixture of different dance genres: hip-hop, jazz-funk, house, breakdance, r'n'b, free style. Such group workouts not only burn calories, but also teach you how to move to a different musical rhythm and style. Modern music, diverse choreography, energy in every movement - Dance Mix will give you cheerfulness, relieve tension and fatigue.

Also among the dance workouts are found: latina, salsa, hip-hop, ballroom dancing, breakdancing . Don't be afraid to join various dance group workouts if you enjoy this type of fitness. After all, your goal is not in that to quickly and accurately learn all the steps. Your goal is to get aerobic exercise, burn calories, learn to control your body and get a positive charge of emotions.

Low impact group workouts

These group workouts are ideal for those who avoids shock and intense loads. These programs are performed barefoot, do not have a negative impact on the joints, so they are suitable for a wide range of practitioners.

But even if you are absolutely healthy and have no contraindications, be sure to pay attention to this type of program. Many of them are prevention various diseases that can be caused by a sedentary lifestyle or, conversely, excessive exercise.

Pilates (Pilates)

The main target area of ​​Pilates is the muscular corset: back, stomach, buttocks, so if this is your problem area, then Pilates is definitely recommended for you. In addition, Pilates helps to strengthen the postural muscles that support the spine, which means you will improve your posture and get rid of back problems.

Callanetic (Callanetics)

Callanetics was invented back in the 60s, but its popularity peaked in the last decade. Some confuse Callanetics and Pilates, but they are different in principle. Callanetics is based on static exercises, your muscles receive a load due to stretching and isometric tension. You will work not only the main muscle groups, but also deep muscles that are not involved during normal training.

Fitball (Workout with a fitball)

Stretching / Flex (Stretching, stretching)

Group stretching training is a quiet activity dedicated to stretching all muscle groups. The program consists of static positions which will allow you to lengthen your muscles and deepen your stretch. The lesson should be accompanied by deep breathing for a soft, painless stretching of the muscles and ligaments. If your body is not flexible enough, you can use a strap, towel, yoga blocks to make the exercises easier. Try to avoid external pressure on the stretched muscles, this can lead to injury.

Joint gymnastics will be absolutely useful for all ages, for both men and women. With age, we lose the mobility of our joints, so if you do not pay attention to this, you may encounter problems such as arthritis, arthrosis, osteochondrosis. Joint gymnastics includes various dynamic exercises to improve the mobility of the articular apparatus. As a rule, these are rotational movements and swings of the limbs.

There are many different directions in yoga: hatha yoga, power yoga, kundalini yoga, vinyasa yoga, yin yoga. The most common direction in group classes is hatha yoga. If you do not understand the intricacies, then you can opt for it. Also, yoga is most often divided into levels of difficulty, so if you are just starting out, then choose the entry level, even if you have succeeded in other types of fitness.

Since a sedentary lifestyle is one of the main causes of spinal problems, then group workouts for a healthy back are becoming more and more in demand. Typically, they include back stretching exercises to reduce pain and muscle strengthening exercises for the prevention of problems with the spine. However, if you have any chronic back problems, then it is better to consult a doctor before exercising so as not to harm yourself even more.

Bodyflex (Bodiflex - breathing exercises)

Bodyflex is a breathing exercise that will help you improve your health and reduce body volume, especially in the abdomen. Bodyflex is great for women after childbirth, which are contraindicated in shock loads. Bodyflex is also suitable for the elderly and people who are recovering from injuries. During group bodyflex training, carefully listen to all the recommendations of the trainers, since the final result directly depends on the correct breathing technique.

Tips for choosing workouts in individual cases:

• men: Cycling, CrossFit, Pump/Hot Iron, Interval Training, Functional Training.

• Which group workouts to choose To old people: Pilates, Callanetic, Joint gymnastics, Healthy back, Fitball workout, some dance workouts.

• Which group workouts to choose after childbirth: It is better to start with dance and low-impact workouts to adapt to the loads. After 1-2 months after regular classes, you can move on to aerobic and strength training.

• remove the stomach: Give preference to cardio workouts, adding to them 1-2 times a week Abs / Core or Pilates. To reduce the abdomen with diastasis, try Bodyflex.

• Which group workouts to choose to lose weight in legs: Alternate between cardio or interval training and lower body weight training. Cycling and body ballet will also be effective.

Group training is a great way to lose weight, develop physical endurance, strengthen muscles, and eliminate health problems due to a sedentary lifestyle. In order to start exercising group fitness , you only need to decide on the direction, purchase sportswear and sign up for the gym.