After reading the article, you can choose the best exercise option for developing not only the physical state of the body, but also the mental one. Are you planning to start doing fitness, but have not yet decided what kind of workouts you would like to associate your classes with? Then we bring to your attention the most popular fitness workouts in the gym. In general, each of the fitness centers has in its arsenal more than 200 different programs to improve the condition of the body shape.
As practice has shown, the overwhelming majority of sports centers use power trainers that have the ability to work with variable resistance. All the simulators they offer also have the ability to isolate a specific group (the so-called working muscles) in order to increase the effect of the workout.
But let's get closer to the topic of discussion.
Fitness Workout: Group Cardio
What is this type of training necessary for?
- They help to improve the activity and functioning of the human cardiovascular system.
- They help to improve and develop the respiratory system as a whole.
- Great for those who decide to lose those extra pounds. During exercise, when using cardio training, the process of burning both calories and excess fat increases significantly.
What is group type cardio in fitness?
- First of all, step aerobics. In this case, we are talking about the classic type.
- Then, all kinds of dance aerobics.
What exercises are there in basic aerobics?
- Steps of various types and types.
- Diverse jumps, which are performed according to the beat of the music.
- Horse racing. Here we mean their variety: jumps in place and with the movement of the body forward, as well as jumps, which allow you to move the body of your body, for example, to the left and to the right.
This is not the whole list of exercises. In this case, the basic ones are described, on which the rest are already being built. We draw your attention to the fact that all exercises, without exception, are performed to rhythmic musical compositions.
"Step" - translated from English - is a step. All exercises in step aerobics are based on the step. A distinctive feature from other types is that all exercises are performed using a special platform that resembles an ordinary step.
This platform stage allows the production of:
- Various kinds of steps. Often, they are performed with different amplitudes.
- Bounces of various heights. It is also possible to execute jumps across the platform and onto the platform.
All of these basic exercises listed will help strengthen your leg muscles. In literally a short period of time, they will become more toned and embossed. Your abs will also change. You will have to pump it up, performing simple exercises with cheerful, rhythmic music. But the main plus of step aerobics is that it allows you to strengthen your back muscles.
What are the advantages of using a dedicated platform?
- You have the ability to adjust the height.
- By changing the height, you get an irreplaceable opportunity to increase the amplitude of your exercises, and this will, in turn, lead to an increase in physical activity.
- Increasing physical activity will help you to reduce the number of training sessions, as you will achieve results faster.
When visiting group fitness workouts in the gym using an adjustable platform, you will notice that completely different physical fitness can be engaged, and height adjustment allows this to be achieved.
In addition to ordinary workouts, you can diversify the process of transforming your body by signing up for such dance types of aerobics as:
- Hip-hop;
- Fink aerobics;
- Latin aerobics, etc.
All of these areas are taught in any fitness center.
Fitness training: "Cyclic" aerobics
Gymnastic exercises are not used here. They also do not resort to the use of dance, but the emphasis is placed on the use of cyclic types of physical activity. All exercises are performed all the same with fast, rhythmic music, which is the main assistant in achieving the result.
There are also exceptions when cyclic exercises are combined with some gymnastic techniques. For example, the movements of the arms or the body. This helps to improve the functioning of the heart and blood vessels.
An unusual feature of this training system is the use of a bicycle that can be used indoors. The process goes like this: for 90 minutes a person pedals, which is remarkable, non-stop and accompanied by cheerful, rhythmic music. Muscles are toned, and weight begins to leave your body faster.
Strength fitness and aerobics
The main law of fitness is the principle of harmony. That is, all the exercises performed should be combined with each other without fail and should be aimed at developing and improving the work of the cardiovascular system and human strength.
Approximately 50% of the activities available are aimed at developing strength. All exercises are aimed at developing the muscles of the abdomen, back and upper body using the following equipment for training:
- Dumbbells. (Their weight varies).
- Barbell pump.
- Medical balls.
- Giri.
- Expanders. They are rarely used and often used to increase weight.
Without exception, all exercises are performed without interruption. Classes are always accompanied by cheerful, rhythmic music. At the beginning, a warm-up is always carried out to warm up the muscles, and at the end of the workout, a cool down.
Programs with elements of oriental martial arts
The peculiarity of this type of fitness training in the gym lies in the following nuances:
- Aerobics is performed, or rather exercises with the inclusion of elements of oriental martial arts.
- For example, aerobics with elements of boxing, karate or kickboxing.
- This type of training program allows you not only to improve the physical development of your body, but also to master the types of martial arts that can be useful for self-defense.
Flexibility programs
Exercises in this type of training are aimed at:
- Developing the mobility of your joints.
- Giving elasticity to the muscles.
- Improving the condition of tendons and muscles.
- Improving the work of our entire body.
The flexibility program allows you to avoid the following diseases:
- Atrit;
- Arthrosis;
- Diseases associated with the human musculoskeletal system.
Intelligent body program
This type of fitness training in the gym is attributed by professional trainers to the group of gentle fitness.
Exercises will help:
- Relieve stress, for example, after a hard day at work.
- Improve the physical development of your body.
- Stabilize the mental state.
- With the correct execution of all exercises, it is even possible to get rid of many diseases.
This complex includes yoga, which is so popular today, as well as Chinese gymnastics called "Wushu".
What is the distinguishing feature of this complex from those described above?
All exercises that have been specially designed to achieve relaxation and meditation.
Combined types of aerobics in fitness
Professional trainers begin to create complex workouts to achieve the best results. This approach has been called Versa-training in the United States of America.
Peculiarities:
- Just one lesson takes 1 hour.
- The first 20 minutes of your workout is devoted to aerobic exercise.
- The second 20 minutes for strength training.
- And the third, the final 20 minutes, are devoted to stretching.
This applies:
- Dumbbells.
- Barbells.
- Rubber shock absorbers.
Regulated programs
In this case, we are talking about the author's preparation of training programs. The trainer himself writes a system for the group, according to which he conducts all classes. Musical accompaniment, a new type of exercise and much more is developed in a new way for each group of trainees.
Other directions
It is customary to refer to other areas as those fitness centers in which trainings are carried out in a sports-game mode. In these gyms you can:
- Play basketball
- Football
- Squash
- Tennis
And many other popular group games.
This is done so that a person who wants to acquire a new body shape can achieve this at an accelerated pace. For example, when doing ordinary workouts, a person may not only get bored with this, but he may get tired of the variety, and the sports-game mode of conducting classes allows you to escape from problems and playfully achieve the desired result.
Rhythmic-plastic direction in fitness
As you have already noticed, the majority of fitness programs are based on exercises that include elements of gymnastics and rhythm. These exercises include breathing exercises, athletic, and sokolskaya.
Pilates
This type of fitness training in the gym was developed at the beginning of the last century. During this period of time, he managed to become a mega-popular way of giving the body a beautiful build. This technique is based on exercises adopted from conditional gymnastics.
The set of exercises is aimed at:
- Raising the general tone of the muscles.
- Balance development - training of the vestibular apparatus.
- Improving physique.
- Relaxation of body and soul.
All movements are light, harmonious and graceful.
Yoga
Everyone is familiar with this type of fitness training in the gym: both those who practice yoga and those who just read about it.
- The first thing yoga is aimed at is the development of the spiritual body of a person.
- And after that physical development follows. We draw your attention to the fact that the dignities are difficult to perform, but if you learn to perform all of them, then many will envy your physical fitness.
Aerobics
All exercises fully reflect the essence of aerobic training for body development. Aerobics is a great way to improve the performance of the whole body.
By "aerobic character" we mean exercises:
- Running of various types.
- Skis.
- A ride on the bicycle.
At the moment, aerobics is even included in physical development programs in kindergartens.
As you can see, there are really many types of training. You just need to choose what is perfect for you! Train, improve your body and good luck to you!
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