Group fitness classes are not only more accessible, but also motivate to achieve the most effective results. The modern fitness industry offers many popular programs. And, to choose the best option, you need to have an idea of their main varieties.

Group workouts: what are they and for whom?

Group exercises in a fitness club are basic programs and techniques designed for collective use. They are aimed at recovery, weight loss and correction of the figure. The indisputable advantages of such trainings – relevance and usefulness for people of different levels of training, motivating atmosphere and a charge of positive emotions.

Classes in the group disciplines, forms the desire to keep up with the others and constantly improve their results. Training is supervised by a trainer, who helps you get into a regime, supervises the correctness of exercises and makes recommendations about nutrition. Low-intensity workloads are replaced by dynamic ones, gradually bringing participants to a higher level of difficulty. Teamwork contributes to accelerated adaptation even in the absence of basic skills.

In addition, a modern training system, regardless of the direction of group programs, helps to expand the circle of interests and make new friends.

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Interest in long and rather boring cardio-training is gradually fading. Monotonous exercises for weight loss and keeping in shape are replacing the relatively new direction in fitness – high-interval training.

The system of training according to the Tabata protocol, created by Japanese Dr. Izumi Tabata, has passed a number of scientific tests. As a result, it was found that interval training has a stronger effect on aerobic and anaerobic performance of the body. A special set of exercises, the purpose of which is to do as many certain movements as possible in a minimum amount of time, helps burn fat and strengthen muscles. Such results were obtained by specialists from the National Institute of Fitness and Sports in Tokyo directly under the guidance of the author of the Tabata training method.

History of the emergence of the Tabata method workout
Izumi Tabata, PhD and physiologist, began developing a new training system to improve endurance in athletes in 1996. The experiment lasted six weeks. Two groups of athletes took part in it: one trained for 1 hour 5 days a week, and the other trained 4 times a week, but only for 4 minutes.

It was time to compare the results of this experiment. Athletes from the first group showed an improvement in aerobic performance, which suggests a positive effect on the heart and blood vessels. But the volume and strength of muscle tissue remained unchanged. There was no muscle gain. The level of endurance also remained at the original level.

And the participants of the second group demonstrated improvement in both aerobic and anaerobic indices. But the athletes exercised less often and spent less time on it. And the results were several times better than those of the athletes in the other group.

Tabata training rules.
The results of an experiment conducted by Izumi Tabata in 1996 amazed even the most devoted fans of cardio training. It turned out that high-interval training can effectively burn fat and develop the body’s overall endurance. But there is no need to exercise for an hour or more – only 4 minutes are enough.

The tabath round has the following structure:

20 seconds of intense training;
10 seconds of rest.
The duration of a Tabatha workout is 4 minutes. It includes 8 rounds. The exercises are allowed to alternate at your discretion. The interval between rounds can be 1-2 minutes. Then the total duration of the exercise will be 12-16 minutes.

The main rule of effective tabata fitness training is to train to your maximum effort. Even if you perform the exercises of the last round – it is impossible to slow down and spare your strength. Otherwise the workout will be considered ineffective.

It is more convenient to use special timers to observe time intervals, so as not to miss the time of the end of a short rest period. Such programs can be downloaded and installed on any device. In order to maintain a high efficiency of exercise, it is important to choose the right sports clothing, which is made of high-quality fabrics and does not constrain movements.

What exercises can be performed
The tabata protocol includes different exercises. Choose the ones that suit your level of fitness.

The main of the exercises are:

sprints;
arm and leg kicks;
lunges;
push-ups;
jumps;
squats;
rowing on an exercise machine;
kettlebell swings;
deadlift;
swimming.
It is advisable to choose exercises that involve several muscle groups at once. You can exercise in small groups or alone, including the use of instructional videos. Before training, it is recommended to get acquainted in detail with what tabata is, with the peculiarities of using this technique in fitness and its role in the general recovery of the body.

Warming up as a prevention of accidental injuries
A little experience in sports pushes people to rash actions. Some overestimate the possibilities of their body, ignore the anatomy of muscles, ligaments and the whole musculoskeletal system, but try to achieve their goals in a short time. A common mistake is not to warm up. If you start intensive training from rest, you cannot avoid injuries.

Be sure to warm up before each session. Jumping rope, running on the spot or on a treadmill will do. Be sure to “warm up” the joints with circular movements, bending, and smooth rotation of the limbs. You must devote at least 7-10 minutes to the warm-up.

How is tabata different from cardio training?
Cardio training takes place with the active participation of oxygen. Such loads are called aerobic. High-intensity tabata training forces the body to suffer from oxygen deficiency and puts it into anaerobic mode, which takes a lot of energy and immediately switches to burning fat.

It is impossible to train for a long time in this mode. But only 8 rounds of tabata is enough to achieve the desired result. As a result, you get not only active fat burning, but also strengthening and muscle gain, effective training of the heart and blood vessels. Tabata workouts have a positive effect on endurance, as they force the body to work out of its last strength and teach it to adapt to similar stressors in the future.

Who is suitable for tabata training?
High-interval training is suitable for trained people who are regularly engaged in sports, do not have serious problems with the heart, joints.

Tabata solves the following problems and helps to achieve specific goals:

intensive fat burning in a short period of time;
increase overall endurance;
strengthening the heart muscle;
Acceleration of metabolic and hormonal processes in the body;
the ability to get in good physical shape, spending 10-15 minutes a day on the exercises;
noticeable increase in strength performance;
acceleration of muscle tissue growth, opportunity to pass to a more complicated level of trainings in power sports.
The method requires concentration and a certain physical preparation. Make sure in advance that there are no direct medical contraindications to intensive loads.

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Next, it is advised to consider exercise depending on your goals, such as:

to support the heart, blood vessels and respiratory system will help swimming, treadmill running, exercise bicycle, bodyflex and oriental techniques;
to lose weight and achieve a general strengthening of the body can be done on programs with jumps and multidirectional steps;
to form beautiful athletic reliefs and lose weight, you can choose aerobic, strength and mixed training complexes;
to remove the abdomen will help cardio exercise combined Pilates, as well as bodyflex;
achieve weight loss of the lower extremities can be achieved with interval training alternately with cardio or body-ballet.
The choice of direction also depends on age:

Girls and women 18-30 years will suit options of varying difficulty, because at this age you can cope with almost any load. To achieve effective results, it is recommended to alternate types of classes: stretching, statics and cycling.
Women in the age of 30-40 will benefit from strength training with equipment, water aerobics and yoga. These classes can be combined with exercises on machines.
After 40 recommend, in particular, stretching fitness, cycling and oriental practices. But depending on the condition of the body options are possible (dance classes, fitball).
In the postpartum period, low-impact workouts and dance programs should be considered, and strength and aerobic exercises should be started only after 2 months of regular activity.
Men can choose any physical exercise, alternating between cardio and strength complexes. However, for more advanced athletes, split-training is recommended, when specific days are allocated to the workout of specific muscle groups.
And, of course, personal preferences and moods should be taken into account. For example, some people like monotonous, measured exercises, some will like active “explosive” workouts, and some will want to relax while doing oriental sets of exercises. When choosing, you should pay attention even to the music.

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Why do we need strength training?
With each passing day opens more and more fitness centers that offer a variety of strength training programs. But why are they needed, what result can be achieved? The fact is that exercises with weights strengthen the cardiovascular system, increase muscle mass, help lose weight or, conversely, gain weight.

During the load significantly accelerates blood flow, stimulating the metabolic processes in the body that can continue after exercise. By combining strength fitness with aerobic exercises it is possible to change metabolic processes and reduce weight.

Types and Directions of Strength Training
Sports centers offer different types of strength training. Fitness exercises can take place either in a group or individually, under the supervision of a trainer.

Individual training
The effectiveness of individual training depends largely on the pace of the training process. Incorrect amplitude and body positioning can lead to serious injuries. Therefore, beginners and sportsmen, who are not confident in the correctness of performed exercises, should do the exercises under the guidance and control of an experienced instructor.

There are several effective methods of personal fitness training:

Split – emphasis on individual muscle groups;
Interval Training – Anaerobic and aerobic loads are alternated during one class;
Full Body – work out of the main muscle groups in one session.
Group training
The duration of group strength training is 40-50 minutes. This type of training is suitable for those who need more motivation and team spirit. The instructor sets the desired pace of the training process and monitors how properly the exercises are performed.

Depending on the task at hand, group fitness classes come in the following directions:

Flex + ABD – stretching exercises, strengthening the abdominal muscles.
Lower Body – a special complex, aimed at strengthening the muscles of the lower body (abdomen, hips, legs).
Mix Training – a circular workout with loads at a fast pace. Engages the basic muscle groups, develops endurance.
Power Ball – exercises with a ball. All muscle groups are worked out. Suitable for beginners or for rehabilitation after injury.
Interval Training is a combination of different loads during exercises. Allows you to tighten the muscles, accelerate the process of burning fat.
Super Strong – exercises during which all muscle groups are involved. Total weight loss is achieved.
Duration and Frequency of Exercises
It is better to go for strength training 3 times a week. Daily classes will not accelerate the necessary result. During the load, there are micro-traumas of muscle fibers, therefore, the human body needs time to recover. Beginners should avoid heavy loads and alternate classes with days of rest. The duration of training does not exceed 45-55 minutes. This time is enough to start the process of burning calories and working through the muscle corset.

A new trend of our time is a healthy lifestyle. The new trend of our time is a healthy lifestyle. To improve overall health, increase stamina and perfect your body, you can use strength-training. These workouts are carried out with the use of various weighting equipment, allowing you to strengthen muscles and correct the figure. Working weight is selected depending on the physical fitness of the athlete and the training plan.

Why do we need strength training?
With each passing day opens more and more fitness centers that offer a variety of strength training programs. But why are they needed, what result can be achieved? The fact is that exercises with weights strengthen the cardiovascular system, increase muscle mass, help lose weight or, conversely, gain weight.

During the load significantly accelerates blood flow, stimulating the metabolic processes in the body that can continue after exercise. By combining strength fitness with aerobic exercises it is possible to change metabolic processes and reduce weight.

Types and Directions of Strength Training
Sports centers offer different types of strength training. Fitness exercises can take place either in a group or individually, under the supervision of a trainer.

Individual training
The effectiveness of individual training depends largely on the pace of the training process. Incorrect amplitude and body positioning can lead to serious injuries. Therefore, beginners and sportsmen, who are not confident in the correctness of performed exercises, should do the exercises under the guidance and control of an experienced instructor.

There are several effective methods of personal fitness training:

Split – emphasis on individual muscle groups;
Interval Training – Anaerobic and aerobic loads are alternated during one class;
Full Body – work out of the main muscle groups in one session.
Group training
The duration of group strength training is 40-50 minutes. This type of training is suitable for those who need more motivation and team spirit. The instructor sets the desired pace of the training process and monitors how properly the exercises are performed.

Depending on the task at hand, group fitness classes come in the following directions:

Flex + ABD – stretching exercises, strengthening the abdominal muscles.
Lower Body – a special complex, aimed at strengthening the muscles of the lower body (abdomen, hips, legs).
Mix Training – a circular workout with loads at a fast pace. Engages the basic muscle groups, develops endurance.
Power Ball – exercises with a ball. All muscle groups are worked out. Suitable for beginners or for rehabilitation after injury.
Interval Training is a combination of different loads during exercises. Allows you to tighten the muscles, accelerate the process of burning fat.
Super Strong – exercises during which all muscle groups are involved. Total weight loss is achieved.
Duration and Frequency of Exercises
It is better to go for strength training 3 times a week. Daily classes will not accelerate the necessary result. During the load, there are micro-traumas of muscle fibers, therefore, the human body needs time to recover. Beginners should avoid heavy loads and alternate classes with days of rest. The duration of training does not exceed 45-55 minutes. This time is enough to start the process of burning calories and working through the muscle corset.

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