Group fitness training: choosing your direction

Healthy weight loss is a fairly long process, the goal of which is not only to fight extra pounds, but also to tone muscles and skin.

A set of measures helps to achieve this goal: diet correction (reducing the amount of carbohydrates, increasing the protein and fiber content), regular training (there are various fitness areas aimed at burning fat), massage and hydrotherapy (necessary for the prevention of stretch marks, sagging - undesirable consequences of the fight against overweight).

Modern sports clubs offer many training options. Some types of exercise help to make the body elastic, tighten and build muscles, while the goal of others is to actively burn fat. Read on to learn about the most effective types of fitness for weight loss.

Have you decided to buy a membership to a fitness club, but don’t know where to start?

Most beginners experience a feeling of uncertainty when choosing sports activities. To make your first visit to a fitness club successful, you need to determine your goals and choose the right direction. The ideal option for beginners is group training. To start, you can choose yoga, Mobility or dynamic functional training, such as BOSU. They are suitable for both men and women. Today, the JoyFit® fitness club network offers more than 80 group areas. Instructors conduct functional, health and other types of training. Beginners and fitness enthusiasts will appreciate this variety. When choosing, focus on those areas that are close to you. If you like to dance, choose classes with musical accompaniment, and if your goal is to quickly get your body in order, choose group strength training.

Benefits of Group Fitness

— a wide selection of areas makes it possible to attend different classes, try new directions — the JoyFit® fitness club network uses only professional, safe and modern equipment — you do not need to create a special program and remember it. In group classes, effective results are achieved by the program chosen by the trainer - the programs are universal. They are suitable for men and women - the level of physical fitness of Guests can be completely different: from minimal to professional athlete - you receive powerful motivation and a charge of positivity. You have a coach and like-minded people who will help you overcome various situations on the path to a beautiful and healthy body - in group classes it’s easy to get into the program and training regimen. This will allow you to achieve results faster - the trainer controls the correctness of the exercises. This will avoid mistakes and injuries. You can always turn to him for advice - it's fun and variety. Coaches not only share their positivity and mood. They supplement the programs with new elements and update the exercises. You won't be bored

Main criteria

For changes to begin in the body, it is not enough to decide which fitness routine is most effective for losing weight. It is important that during training different muscle groups are worked, the sequence, intensity and frequency of exercises change. If your muscles get used to it and you continue to stick to your usual exercise plan, the weight loss process will slow down.

Muscles must be constantly under stress, and in addition you need to monitor your diet, the amount of water you drink per day and your sleep patterns. Remember that losing weight is a multifaceted process, and only an integrated approach guarantees a positive result.

Who attends group training?

The idea that group fitness is a woman's business has been outdated for about 13 years. Nowadays, groups with benefits for the body and health are supplemented by men. It is worth noting that most women are psychologically comfortable studying in a group. They make choices in favor of emotions, mood and company. The main bonuses they receive from exercise are a minus on the scale and a plus to their overall health. Skin, appearance and well-being improve

For example, new mothers go to group fitness classes to relax. They prefer yoga in hammocks, Pilates or dance styles. Expectant mothers attend fitness because of its accessibility. If there are no contraindications from a doctor, then women can lead a full life. For example, relax in classical yoga. Strength training is more popular among men. They never get bored here: healthy competition, struggle for results, outburst of emotions. Usually, beginner athletes who are just getting used to a new hobby come to the groups. Men choose dynamic activities such as CYCLE, boxing or TRX

How to lose weight?

1. During the first 3 days we reduce the volume of the stomach. We eat 5-6 times a day, a portion is a saucer, a spoon is a teaspoon.

2. Follow step 1 + add 2-2.5 liters of liquid per day to this. That's +2 more days.

3. We carry out point 1 + point 2, in addition to all this, we sort out our diet. We refuse junk food. We are looking for replacements for harmful products. Reduce the amount of sweet, fatty, floury foods. We prepare dishes by steaming, stewing, boiling or baking in the oven. (This is at least another + 7 days)

4. We complete all the previous points and add sports to them. In general, you should devote at least an hour to sports per day (you can half an hour in the morning, half an hour in the evening, or distribute this hour in some other way). Another + 7 days.

Total 19 days. Afterwards you will feel lightness and self-confidence, and you will be able to choose the right nutrition for yourself.

Types of group classes

In group classes at JoyFit®, the team spirit and connection with the instructor motivate you to progress. Such training is good because it becomes a common cause. In fitness, all directions lead to a beautiful body and health, but each in its own way. You can choose programs for weight loss or for gaining muscle mass. There are also those that combine aerobic elements, breathing exercises and strength training. This allows you to quickly achieve the desired result and maintain health. JoyFit® fitness clubs offer a variety of options for all abilities and goals. Let's take a tour:

Elliptical trainers

Evo Fitness Elion

Evo Fitness Elion Photo: Evo Fitness Elion

This machine is designed specifically for home workouts. The main focus of the classes is to work on problem areas in the hips and legs. However, the abdominal muscles also work when “skiing” and endurance increases.

The exercise machine is designed in such a way as to eliminate possible overload of the joints - even people with significant excess weight can work on it without fear of “finishing off” their knees.

The design of the frame ensures the optimal position of the arms, legs and core muscles when walking, which makes it possible for people of any height to exercise on the simulator. Body movements when walking are soft, smooth, natural. The exercise machine is equipped with high soft handles, which makes training even more comfortable.

Main characteristics

Advantages and disadvantages

Well built, smooth and silent stride, good pitch, reasonable price, reliable mechanics, compact

Designed for average user weight, squeaking may occur with prolonged use

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Expert's choice

Best Elliptical Trainers

Sport Elite SE-304

Sport Elite SE-304 Photo: Sport Elite

Compact elliptical trainer suitable for home use. With its help, you can significantly increase your endurance, pump up your buttocks and abs, and make your legs more prominent.

The simulator is equipped with a magnetic system for changing the load level - 8 levels are available to the user.

The simulator provides a scanning mode for computer operation. It can determine the pulse, shows the distance the athlete has covered, walking time, speed, and calories burned. Designed for a maximum user weight of up to 100 kg.

Main characteristics

Advantages and disadvantages

Budget option, easy assembly, compact, operates quietly and smoothly, has a stand for a phone or tablet, comfortable stride length

Under a person weighing more than 80 kg it will stagger, sometimes it may start to creak, the computer may show inaccurate data

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Hasttings Wega SX500

Hasttings Wega SX500 Photo: Hasttings Wega

An elliptical cardio machine that is suitable for home and will cope with the task of bringing your body to the desired parameters. The exercise machine has a stylish design, made of high-quality material that can withstand significant loads.

The simulator has the smoothest possible movement, which is achieved by the presence of a flywheel with optimal weight and size. The ellipsoid is equipped with a computer that will show the user data about the state of his pulse, distance traveled, speed and difficulty level. Hasttings Wega provides the user with a comfortable natural step, its trajectory corresponds to natural human movements.

Main characteristics

Advantages and disadvantages

Even people with a lot of weight can exercise, it’s convenient to move - there are transport rollers, many training programs

High price, sometimes there may be errors in heart rate and distance readings, over time it begins to knock during operation

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Strength training is aimed at quick results, the priority is progress, increasing the load

Super PRESS is a comprehensive training aimed at working specific muscles. From the name it is clear that the goal is a beautiful torso relief. Do not forget about individual physiological characteristics. The long-awaited cubes appear during regular visits to Super PRESS Super POPA - one of the most popular areas with a self-explanatory name. The concentration of the program is aimed at working the muscles of the buttocks and legs. Body Up - in combination with classical stretching, as a result of this strength training, the muscles of the upper body are worked Pump - a high-intensity type of fitness that uses mini-barbells. Effectively affects the whole body. Low Body subcutaneous fat burning is carried out using special sports equipment. Improves the strength of the legs and buttocks, helps to lose weight, increase endurance, strengthen the cardiovascular system Step/Low Body - high-intensity training. Instructors and the group use additional equipment, step platforms. Allows you to work the muscles of the legs, abdomen, strengthen your lower back Core + Stretch - the program is aimed at strengthening the abs, back, general stretching and relaxation Body Up - effective for working the upper body: back, arms, chest and abdominals Fire Pump | LOW is a high-intensity set of exercises with mini-barbells. An excellent option for those who want to lose weight. By exercising regularly, you will thoroughly work out your lower body Fire Pump | ALL - mixed high-intensity strength training to work the entire body. During the lesson, sports equipment is used - mini-barbells and additional Total Body - a powerful workout of all muscle groups. Gives quick results. Body volume will decrease in a short time

Exercises with equipment

Thrusters

This exercise was clearly invented in the underworld. First, you front squat, and then, without stopping, do a push press. You can't move slowly: you'll lose speed and momentum, and you'll need an extra squat to push the barbell up. Therefore, thrusters are performed very intensively and expend a lot of energy.

Thrusters work well on the hips and buttocks, shoulders and back. The abdominal muscles are also involved in the work.

Choose a weight that allows you to perform 10 thrusters without stopping, or better yet, include them in interval training, and you will wish you were born.

Double wave rope

The Metabolic Cost of Rope Training study by Charles J. Fountaine of the University of Minnesota Duluth found that a 10-minute double-rope workout burned 111.5 calories—about twice as much as running. Participants in the experiment performed a vertical wave with both hands for 15 seconds and then rested for 45 seconds. And so 10 times.

During this exercise, the latissimus dorsi and anterior deltoids are well loaded, while the rear deltoids and trapezius act as synergists. Thus, the exercise not only helps burn calories, but also works the entire upper body well. The quadriceps and glutes are also involved, while the abs and back extensors stabilize the core.

This video shows rope exercises, including the double wave.

Try repeating Fountain's experiment and doing 10 sets of 15 seconds. If it’s hard, reduce the operating time to 10 seconds. You can also create an interval workout from the different rope exercises shown in the video.

Medicine ball throws against a wall

Throwing a ball against a wall is similar to thrusters. First you go into a squat, then you straighten up, but instead of doing a push press, you throw the ball at the wall. This exercise works the quadriceps and buttocks, shoulders, back, trapezius, and core muscles.

Throwing the ball needs to be done with high intensity, and the load can be scaled by increasing the weight of the ball and adjusting the height to which you throw it.

Do 2-3 sets of 20-25 reps or include throws in your interval training. For example, throw a ball for 30 seconds and do burpees for the rest of the minute, and so on until you count 100 throws.

Kettlebell Snatch

In January 2010, the American Council on Exercise ACE released the results of a study, Exclusive ACE research examines the fitness benefits of kettlebells, showing how many calories you can burn with the kettlebell snatch.

Subjects performed six jerks in 15 seconds and then rested for 15 seconds. And so on for 20 minutes. Participants burned 13.6 kcal per minute aerobically, and 6.6 kcal anaerobically. It turns out 20.2 kcal per minute and 404 kcal in 20 minutes!

In addition to burning more calories, the kettlebell snatch is good for toning your back and legs, strengthening your wrists, and strengthening your grip. The exercise develops endurance and speed, and trains coordination of movements.

To burn more calories, choose five kettlebell exercises and perform three circuits of 15 reps of each, with 30-second breaks between exercises.

Dance styles are fiery and active workouts accompanied by music.

Strip Plastic is a set of physical exercises that develops plasticity and body awareness. Zumba is for lovers of fiery Latin rhythms. By getting in stunning shape, you are charged with positive emotions. Dance MIX burns maximum calories. This is a combination of fitness dance for beauty and general health. Contains elements of strength, aerobic and interval training. Cardio Dance is a dynamic aerobic exercise that combines popular dance styles and cardio.

The effectiveness of group training

According to research, exercising outdoors or at home does not have the same super effect as group training. By studying on your own, you risk taking the path of trial and error. Alone with yourself, you do not get the necessary motivation and emotional return. In a group of like-minded people, under the dynamic pace set by the instructor, time will fly by quickly. The trainer will correct your mistakes in the exercises, the exercises will bring joy and results. At the same time, you can make friends in the fitness center. With JoyFit® it's easy to get a beautiful and healthy body!

You can find your classes in the schedule