In the last few years, the fitness field has started to develop massively, the interest in a healthy lifestyle and a nutritionally balanced diet is typical. On each corner, you will find fitness centers, gyms, or other sports facilities where you can go to work out. You can choose from a wide range of different group lessons. If you are choosing an exercise, it is essential that you know how to become familiar with this rich offer. And I definitely chose it!
Group exercises have several major benefits. It is relatively easy to make a group lesson, for example, a weekly routine. Usually, you buy a permit and leave certain hours, whether the motivation for you is the money spent or the exercise itself. Because the lessons work on a regular basis and take place at a specific time, they will force you to come and practice. As a counterpoint, I would mention home exercise or run, for which we reserve time ourselves, which on the one hand is an advantage in certain flexibility, on the other hand, such planning very often betrays us and we do not have time to run. Another advantage is definitely the fun and collectivity that accompany the lesson. You are not alone in this, you go to the lecturer who is interesting and entertaining with something, you can take your friends or find new ones for the exercise. In addition, the instructor is your trainer, correcting mistakes and explaining the correct execution of exercises.
Most lessons last 60 minutes, and according to the American Cardiology Association, each should include the following sections :
.Warming up - at least a five-minute warm-up, during which we warm the body and prepare for further performances.
.Stretching and joint mobilization - a short dynamic stretching of the main muscle groups to prevent injuries or tension and ringing of the joints, a few minutes will suffice.
.The exercise itself - the main part of the lesson, during which we should move as much as possible in the aerobic belt.
.Calming and final stretching - the end of the lesson is ideally accompanied by a ten-minute calming down of the body (cool down) and the final static stretching, which stretches the most stressed muscles.
The length of the individual parts depends on the instructor's discretion and the type of exercise, however, each of the mentioned parts should appear in the lesson.
What exactly is the dream form?
Let's first clarify what we are talking about and what it means to get in shape.
Sports form is most often defined as the current state of your ideal readiness to give maximum performance, which corresponds to the achieved level of your training. And it's not just fitness readiness. But also technical, psychological, or tactical. In the form, you can use your full potential with maximum use of performance capacity. Simply put, you can exercise without much effort (muni. CZ).
In the body, the form manifests itself as increased mobility of the body, so your body reacts and switches quickly, the art of working with energy consumption and as the ability to process a fast and high-quality recovery process. It is a certain adaptation of our organism to the requirements of the performance.
The form is also in the head. It is about your overall readiness, mental well-being, healthy self-confidence and sometimes even combat readiness.
For me personally, the dream form represents three things:
1. I want to be in a form in which I will be able to make any demanding movement from the stain without much difficulty. It actually helps me anywhere. When I go jogging with someone I know, I'm surprised that I explain something all the time and I don't breathe at all. If we ever catch up with the team, I'll run first, hold the door for the others, and I'm not the only one inside to catch my breath. The point is that you are completely different with physics than most people around you. It will be easy for you to run, exercise, carry heavy things, travel, swim in the sea, or simply and simply breathe better.
2. Look good. What we talk about, we also go to exercise so that we feel good in our body and we like it. You can also be in shape at a glance. People will know it, but most of all you will know it yourself. Regular exercise completely changed my figure. I lost weight from light glare and strengthened all parts of the body that go. In the store, I no longer have to avoid smaller sizes and tight tricks. And after lunch, you don't have to unobtrusively loosen the tape under the table.
3. Feel fit. Probably the most important thing, but generally based on the previous two points. After a group workout, I always feel absolutely great. Collectively, we put ourselves in the body, we are all in it, and when I get out of the gym and I know I'm done today, it really feels priceless. You know you have done something for your health, body, and mind.
So get ready, watch out now! I present to you my 3 most popular group lessons that have changed me beyond recognition. And I will recommend a few more at the end of the article as a bonus.
1. TRX (hanging training)
In recent years, TRX has been one of the most popular fitness tools. Its advantage is the fast return on investment in TRX straps and also the fact that it is suitable for any level of advancement. They usually have straps in fitness centers, so you don't have to worry about that.
Honestly, I was rather skeptical about this exercise at first, because it bothered me how to complete a lesson in 60 minutes if you only have these straps? This fear was then replaced by another, even worse, if it didn't break with me.
TRX or Total-body Resistance Exercises consists of two strong straps, at the end of which there is a hand or foot handle. The length can be adjusted and adjusted to various exercises, the weight of the TRX is less than a kilogram. They train with their own body weight by changing one part of the body in the straps and the other part remaining on the ground. The TRX allows you to make three-dimensional movements and control the intensity of the exercise yourself with the angle of inclination against the closing of the straps.
With the help of TRX straps, you can try a really wide range of strength exercises for the whole body in the form of hanging techniques. These include individual movements, teaching instructions, and program principles, from which Hetrick's company Fitness Everywhere formed a unified system. Exercise TRX uses gravity and the movement itself evokes reactions to changes in body position and mechanical dominance. You work with balance and strength at the same time, which forms one dynamic form and thus maximizes physical activity.
The advantage is also the incredible number of exercises that can be performed within TRX. You can modify them with different body position settings to achieve any fitness or performance goal. Therefore, the choice of lecturer is also important. Some only know the basic positions, which will play over time, but the right teacher will find a lot with the combination. Therefore, ideally, recommend the recommendation of a really experienced lecturer.
Suspension training shifts the center of gravity, during which you activate the internal muscles, which are usually not overused and stressed. Physical strength develops due to functional movements and dynamic positions. In fact, you can't say that you can't cheat or make your workout easier during this exercise. At least I really can't. With classic strength training exercises, you have a fixed point on the ground, whether you are standing or lying down. Here you basically strengthen only in the starting position and you will feel the body in the first minutes of training.
TRX is great in that it exercises the whole body, offers unlimited variations of the exercise angle, so we don't have to exercise unilaterally and in isolation with a load only on certain parts of the body. It is a complex exercise combining health and performance. The intensity of exercise can be increased if you have a basic movement in your little finger. I achieved this after about a month of training. You can change the angle of the body to move the center of gravity away from the base point, increase the number of repetitions or sets, reduce the rest time between sets, and increase exercise speed.
TRX mainly activates the abdominal muscles, back, and torso, exercises flexibility, coordination, and balance. Suspension exercise thus represents quality functional training, which helps muscle endurance, stability of deep muscles and increases fitness thanks to the possibility of regulating load and speed.
After the lesson, I'm completely done. But happy. You really feel every muscle in your body, so I have most arms and shoulders. The next day back. And I know I can do more next time!
2. Jumping
A relatively new type of exercise is jumping (or trampolines), which began to be practiced in the USA. Jumping is one of the aerobic group exercises performed on a trampoline with handlebars or a handle, which serves as a support for possible loss of balance. It consists of individual elements forming a very simple choreography for relatively brisk music. The only thing that really bothers me is that the music is really fast and a lot of people are not enough to jump and practice in the music. I'm really a perfectionist, so this can turn me on, but nothing that can't be overlooked when you focus mainly on yourself.
I see the biggest advantage of jumping in being gentle on the joints, especially the knees. You fall on a soft surface, not on hard ground. On trampolines, they strengthen the muscles of the lower limbs, buttocks, back, and abdomen the most. As with the TRX, you engage the muscles in the center of the body and work on coordination and stability (jumping-fitness.com).
In addition to shaping the body, you also burn a lot of calories. Jumping is challenging for endurance, fitness, and proper breathing. If you follow the instructions and pace of the instructor, you will burn more intensely.
Jumping is the exercise during which I lost the most weight. In 2 months during the summer holidays 5 kilos. It's the whole cardio. But cardio that you will really enjoy. An energetic exercise full of good mood and don't forget, it should be an action to make you fall in love with it! Because trampolines cannot be invented with too complex choreography as with other aerobic activities (eg sports aerobics), the content and fun of the lesson depend a lot on the personality of the instructor.
Find someone to enjoy it with and who will really take the lesson. I was lucky and I still can't allow jumping!
3. Tabata
Tabata is an interval training based on clearly defined intervals that should be observed during training. In practice, you will encounter many forms, however, the original one is only one.
Tabata training is accompanied by 8 repetitions in an interval that includes 20 seconds of exercise and 10 seconds of rest. So it's eight thirty-second blocks in which you alternate training with very high intensity and short rest intervals. One Tabata counts for 4 minutes, and you can usually catch eight to ten of them per hour lesson, even with breaks between individual tables. Although it may seem like a small amount, thanks to the great demands and the right to issue a real maximum, you will be noticeably exhausted even in this short time.
Tabata is an exercise that I enjoy because of its regularity. You don't have to think about anything and you know in advance exactly what awaits you. Twenty seconds of popping and then ten pauses. You will distribute your strengths from the beginning and the whole lesson is predictable.
It is not specified what specific exercises should be performed at 20-second intervals, but the instructor should focus on complex exercises, not isolated movements that reach high intensity. A great helper is music made directly for tablet exercises. There are a large number of songs that are recorded for the purposes of this exercise, and in each, you will hear a direct countdown of seconds for the exercise and rest.
The advantage of Tabata is that it is possible to practice it practically anywhere, on any surface and condition, because you usually do not need any tools for it and you only use your own weight. It will be practiced by complete beginners and top athletes, depending on the appropriate choice of exercises. We always practiced Sabato outside in the park.
However, Tabata can also be practiced with aids, sometimes you will encounter training that uses overalls (smaller rubber balls), skipping ropes, kettlebells (iron ball with a handle) or the above-mentioned TRX straps.
What other exercises will get you in shape?
The three were my favorite. But we are all different and we enjoy something different, so it would be a good idea to mention at least a few other great groups, which you will definitely sweat:
Les Mills - an exercise that includes 8 different programs. They practice the same all over the world and new choreographies are sent every 3 months. Each workout has absolutely great rechargeable music and you will experience a wonderful atmosphere during them.
Circular training - very widespread and popular in the Czech Republic. During the lesson, you move around the locations, so the lesson usually runs away quickly. But the quality and fun of the lesson depend in many ways on the personality of the lecturer, so try until you find the ideal circle.
Bosu - exercise on a balance "half ball". During my ballet years, they forced us to do ballet breakthrough positions on them, but for normal exercise, it's perfect for firming and proper posture. You can practice standing barefoot, lying down, sitting, or just leaning on it with your hands or feet.
Fitbox - a fun way to the basics of self-defense. In this lesson, you will box, dig and learn a few basic punches in boxing.
And I could go on in dozens of paragraphs. There are a number of lessons you can take to get in shape. But it will be mainly about your approach. It is important to make such an exercise a routine that you will enjoy and look forward to. It doesn't make sense to force yourself into an exercise that doesn't make you happy. Firstly, you won't last long with it, and secondly, you have a choice of so many others. So boldly do it!
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