Modern fitness clubs offer a wide variety of group activities. After all, not everyone has enough willpower to work out on their own in the gym. And classes in a group are fun and give an excellent effect. All that remains is to choose.
Group classes in fitness clubs are conducted under the guidance of a trainer. There are several general directions: aerobic classes, strength, mixed format, dance, Body & Mind, water. In order to choose the right type of activity, first of all, you need to consult with your doctor about possible contraindications, then just try to attend different lessons and see what you like best. Something may not work out right away, but you should not be ashamed of it, because everyone once started. Please note that many lessons have several levels for both beginners and advanced learners. Lesson titles may vary from fitness club to fitness club.
Aerobics. 1. Classical aerobics, sometimes also called Low. Combinations of steps with elements of choreography are performed without the use of additional equipment.
2. Step. This is aerobics on a step platform. The lesson is very dynamic, using different kinds of steps, each with its own name. When working with a step platform, it is important to observe the execution technique: the knees should be slightly bent all the time, otherwise the load on the knee joint increases. If this is your first time attending step aerobics, then visit the basic lesson first, where the basic steps are practiced. At advanced levels (step 2, 3), movements are performed at a fast pace using complex choreography, so that a beginner can get injured. But tap is one of the most exciting activities.
3. Cycle. It is carried out in a classroom equipped with special exercise bicycles, on which the position of the handlebars, saddle and resistance levels are set. A session usually lasts 45 minutes, during which cadence, resistance, and body position vary. There are several levels of cycle for different degrees of fitness: basic, C2, C3, interval. The main indicator is the heart rate, which is measured several times during the lesson.
4. Tai-bo. A very dynamic and challenging lesson, elements of Muay Thai are used. It trains endurance and coordination well.
Strength training. 1. Body sculpt. This lesson is aimed at the harmonious development of muscle mass and the burning of excess fat. Exercises are performed for all muscle groups, using various equipment: body bars and dumbbells of light weight, rubber shock absorbers. The lesson takes place at a fairly fast pace, without pauses between exercises. For beginners, it is better to take equipment of the minimum weight and carefully monitor the execution technique shown by the trainer.
2. Upper body and Lower Body. Classes for the development and strengthening of the muscles of the upper shoulder girdle and lower body, respectively. The same equipment is used as in exercises for all muscle groups.
3. Pump. Aimed at working out all muscle groups and creating a beautiful relief. Exercises are performed at a slow pace, using a lot of weight. The correct technique is especially important here.
4. FT - functional training. All exercises are performed mainly with their own weight, equipment is used to a lesser extent or not at all. This is one of the most effective activities.
Combined directions. Step & Sculpt, or interval class. There is an alternation of strength exercises and performing combinations on the step. The pulse remains high throughout the session. Recommended for those who want to quickly lose weight.
Dance directions. This is aerobics with elements of different dance styles: latin, oriental dance, strip dance, hip-hop. The most important thing is not so much to repeat all the steps exactly, but to get aerobic exercise, learn to control your body and enjoy the movement.
Body & Mind. Classes aimed not only at improving the body, but also at harmonizing the internal state. This is yoga, Pilates, fitball. These lessons are recommended for people with diseases of the spine and joints, as well as for expectant mothers.
The key to success is regularity; it is better to go to classes in a fitness club at least 3-4 times a week. A large number of different directions will make your workouts varied and fun. Exercise and be healthy!
