What is it all about - fitness? How it is organized, how it works as it does not get lost and find yourself. I made a detailed map for those who are looking for himself in fitness and fitness on their own.
Ask your fitness expert Natalia A clear here.
Fashionable now foreign word fitness has entered our everyday life a little more than 20 years ago. During this time, we adapted it together with his foreign sense - public culture of keeping yourself in good physical shape. Fitness was an excellent combination of sports, health and leisure, and for all without exception - this is the basic principle and the key to success of fitness, like any other global ideology.
On the expansion of representations about aesthetic and spiritual harmony in society fitness and wellness industry meets new technologies and trends. If 20 years ago we were content with television aerobics and shaping, and then sweated in gyms, but now a huge range of wellness and fitness technologies simply amazing! Now the industry a lot of foreign techniques and adapted our local, very talented ideas. In addition, each club is entitled in principle - and many clubs that are right - to implement their own ideas. In order for all this diversity was a mutual understanding, a variety of fitness conventions, which are presented to the old and the new fitness technology. In such a convention could get anyone. I recommend to attend these events to anyone interested in fitness, wellness, healthy living, etc. etc.
To help you understand the wide range of possible programs in the fitness club and choose something for themselves, describe the structure of any fitness club with all the currently existing programs, with their advantages and disadvantages, indications and contraindications.
Details for each area of the program and a lot of information, so I will treat them separately in detail later. Today, I introduce you to, so to speak, "Menu" fitness club .
In the presence of possible options geography fitness club may include: a gym, a room or area of cardiovascular machines, Halls of group and individual sessions, halls oriental and \ or martial arts, boxing hall, room or zone cycling, gym gymnastics pilates room dedicated simulator Kinesis, pool, space for team sports, facilities for children's activities, golf lessons outdoors.
Something of the above is necessarily present in your club. If there is none of the above, then you are not logged in fitness club … AT wellness studio It may be one or several small rooms for individual lessons or small groups. Incidentally, these studios are becoming more popular.
If your club, you did not go on the sauna room or group lessons, and have no idea what else is there in your club, you think you might be interested to go on a tour of your club. Broadens the mind, you will not regret! As soon as you thought life in general or fitness life boring and monotonous, opens up to a whole new and interesting that life certainly is, just about that you still do not know ...
In almost any organization fitness club There are certain laws. Thus, the main division among all Fitness program - A division between the group and individual training. Group and individual classes can be any of the programs. Groups can be two people or more. Private lessons with a private coach suggests the solution to your problems forces of one or more trainers.
Now, take a closer look geography fitness club .
Let's look at group study room . This is best done with the help of the schedule of these sessions. The schedule usually means to a suitable level of training or that activity. Be sure to pay attention to it, otherwise you selected lesson you can not afford or useless. You can see the terms: high or nizkoudarnaya training . There is a view of the frequency of heart beats per minute while exercising. Nizkoudarnye classes are suitable for entry-level training. Often one title is difficult to determine what it looks like a lesson. Ask this question from a teacher. In the hall of group sessions are:
Dance lessons
The fitness club dance class are slightly different than in the dance school. The task of the dance school to teach you to dance, while the fitness focuses on traffic safety.
In dance lessons is important not only to the intensity level of a class, but the level of training in specific dance styles. For example, if you've been doing ballet, this does not mean that you just easily give unlearning advanced group engaged in "bundles" movements in belly dancing lessons ( Belly dance - belly dance ). In addition, each coach can put his special understanding of dance or manner of teaching a lesson to find out to whom it is intended and how the.
- Oriental dance \ belly \ Indian dance \ Eastern plastic, etc. (movement and "bundles" movements eastern plastics)
- Jazz (contemporary classical choreography, the possibilities are endless variations in the names of the lesson)
- Modern dance \ street dance (possible variation from hip-hop and break up plastic body in the style of Britney Spears and Michael Jackson, it depends on the imagination and the level of the teacher and their clients)
- Ballet \ body-ballet \ choreography (the name of the lesson may be different, but as the basis of the lesson is classical ballet, and the teacher is likely to professional dancer, you can count on the orthodox approach in the teaching of classical ballet choreography for amateur enthusiasts of different levels of training )
- Folk dance (you can learn from the Russian dance to the Argentine tango or the African shamanistic dances, depending on the level of the teacher and their clients)
- Striptease \ plastic body \ Shestova strip (developed plastic body and movement in the art of dance striptease, but without undressing in the classroom)
- Ballroom dancing (Latin American and European, much depends on the style of the teacher, most of these lessons are held in the form of fitness that do not require special footwear and having a partner)
- Nia \ Improvisation (the abbreviation stands for "neuromuscular interaction". Iimprovizatsiya, whose main task - it's relaxed and friendly relations between body and soul)
- Capoeira (Afro-Brazilian martial art, with the aim of fighting not executable in the form of dance with elements of acrobatic plastics).
Classical aerobics
Aerobic class puts its main goal - the development of endurance and fat burning by using a long (at least 40 minutes) perform movements and exercises with a certain level of intensity, which is determined individually by Pulse. So aerobic lesson the most important thing to your heart rate was within limits, the so-called, your individual aerobic heart rate zone, only in this working heart rate zone you reach the main goal of aerobic lesson. Hence the conclusion - check with the coach before the lesson, correspond to your particular lesson or not.
In theory, to achieve the main objectives aerobic workout (development of endurance and fat burning) in general, no matter what you do for it - dancing or waving his arms and legs, or you fight or play ball. What is important is to maintain the load at the correct level of intensity, which is defined by Pulse. (As it is defined, you can read in my post titled "Answers to key questions about the training.") On the basis of such a provision of sports medicine theory, Fitness trainers constantly coming up with new types of aerobic classes only, so you will not be bored, that you are not just waving your hands or feet, and would do it with pleasure!
Thus, there was an infinite number of names of aerobic classes, in which you can, for example,
• dance, then this dance aerobics (dance aerobics, etc.)
• master the martial arts (bodycombat, thaibo, fitbox, etc.)
• in the aerobic mode, yoga, pilates and tai chi (bodybalance etc.).
Power aerobic lessons
Have a goal - the development of strength endurance, ie the ability of muscles to produce work for a long time on the edge of endurance and strength. It is used special equipment to complicate your work in the classroom, such as: rubber shock absorbers, body bars (weighted rubber sticks of various weights), light dumbbells, barbells from 2 to 16 kg, etc.
In practice schedule you can specify which part of the body to a greater extent is working on a particular lesson:
Upper body \ lower body (respectively for the top or bottom of the body).
Bodypump \ pump it up (lesson integrates the work of all large muscle groups of the body).
ABL \ ABT (Work for the leg muscles, abdominals, buttocks).
ABS (abdominal muscles to work).
Power aerobic lessons with special equipment :
- Functional training
The basic principle - adaptation to stress, which determine the appearance of functional strength, flexibility, stability, balance and coordination. It is a way to increase the coordination, muscular strength and endurance - and, ultimately, build a body better suited for everyday life and sports activities. A lesson can be applied to the whole range of available club sports equipment.
- Step aerobics
Is performed using a special platform - the steppe. The height of steps is typically 15-30 cm. There are about 200 ways to lift the platform and toe with her. There are contraindications.
- Bosu
Bosu balance trainer - a plastic platform with a rubber dome, a hemisphere, a height of about 30 cm. Bosu can be used from both sides: the dome up or down. Bos classes are very similar to step aerobics. Just under your feet you do not have a solid surface, and swaying elastic hemisphere. Training on the bosu help, in addition to aerobic exercise, to strengthen the vestibular apparatus, coordination.
There are contraindications.
- Core
A bit like a bosu Simulator core-board . This swinging, spinning in all directions horizontal platform. To keep her balance must balance. Going on a balancing board designed to exercise all muscle groups, in addition to the general advantages of aerobic training, they improve coordination. There are contraindications.
- Slide \ slide
Occupies wear special shoes, stand on a special smooth path length of 183 cm and a width of 61 cm and start to slide over it, doing the exercises that resemble the motion of the skier, skater or skaters. There are contraindications.
- Resist - and -More \ resist a ball
Mild exercise, using special inflatable balls (a diameter of 30 cm to 1 m.). They perform a variety of exercises, mainly on stretching and strengthening the muscles.
- Spinning or saykl
A dynamic group training on a stationary bike or treadmill. Those wishing to lose weight, strengthen muscles of the legs, arms, buttocks and abdomen 45- minute ride without a break for invigorating music takes a lot of positive emotions.
- Stretch \ stretch \ stretch
The elements are present in every stretch of group training at the beginning of training and certainly at the end of it. Stretching can be isolated in a separate exercise, which you after some warming up to deal exclusively with stretching all the muscles of the body.
- Body & mind \ body clever
The program is designed not so much to burn fat, but on finding peace of mind, confidence and flexibility. Training included in the range of MIND & BODY, - this is a real psychoanalysis in the gym.
It is not stretching, not meditation, not auditory training not NLP.
This modern technology to eliminate muscle imbalances by the Thai massage, various techniques of breathing and relaxation exercises.
Wellness Training
Medical and fitness training based on the principles of functional training and physical therapy.
Pilates
Due to the method Pilates strengthens the abdominals, back, improve posture, coordination, increases flexibility, joint mobility. In addition, the exercises involve deep abdominal muscles and muscles-stabilizers, which are almost worked out in the classroom and the power of classical aerobics. Develops the pelvic floor muscles, you can practice fitness during and after pregnancy.
Girokinezis
All the movements are performed in a circle or spiral, accompanied by traction. This work removes compression joints and produces lymph drainage. Much attention is paid to the thoracic spine. For people hunched - a lifeline.
Flexible strength
Volume comprehensive training program for the development of an integrated task force and flexibility of the whole body workout for neyroiyshechnoy system.
Stabilization training
Injury prevention and recovery functions of the spine and joints. Generates the ability and skill of stabilization, strengthens the muscles, stabilizers, in order to transfer the skills learned in the sports, health, labor and home activities.
Kinesis
Kinesis - in Greek means movement. Training takes place using a special simulator, which consists of four different modules enables multiplanar movement with constant resistance. Kinesis - conceptually new solution. Motor connection reproduced in any plane with any angle, all muscle groups involved. In other words, kinesis expands the boundaries that have been set out in the gym.
Kalari
This ancient Indian martial art got its second wind today, merged with relaxing exercises. Breathing exercises, stretching, yoga postures. Kalari does not require much effort: The load is felt even in those muscles that do not move. Thanks to numerous stretching figure becomes slimmer. Also in the session there is a burst of energy.
Oriental practices and martial arts
Karate, Tai Chi, Tai Po, vinchun, Aikido, Capoeira, Aikido and many other amazing practices can be found in the schedule of classes. Each of them has a centuries-old tradition, and is a martial art and philosophy and breathing exercises, and aerobic and stretching and relaxation training. For those who are interested in new perspectives of its features.
I think that some of the above me, you're probably familiar with. I hope you have found and something new for yourself in this list of group classes in fitness. The next time we go on a trip to the gym, swimming pool, cardio trainers in children's fitness. See you! Love yourself!
Ask your fitness expert Natalia A clear here.
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