12 Best Fitness Sites for Accurate Health Advice

Are you into fitness? What exactly is this?

Fitness is a training system and lifestyle that promotes health, increases active life expectancy, and increases all human capabilities without exception. Fitness literally contributes to the physical, intellectual and spiritual prosperity of a person if used correctly and with an eye on medical recommendations.

Fitness incorporates the best of such training systems as bodybuilding, powerlifting, aerobics, martial arts and various sports. Below we will discuss in more detail what we are talking about.

When people ask me what fitness is and how it differs from bodybuilding, Pilates, yoga, CrossFit, I try to hold back a smile and usually ask a counter question: what do you think? The answers, of course, vary greatly.

Fitness is training, one will say (and he will be right in many respects). Fitness is a healthy lifestyle, the second (zodnik) will answer. Fitness is when girls wave their legs, says a third (and this jock is also right in some ways).

What is fitness?

Like any self-respecting specialist, I am not looking for simple formulations to designate my field of activity. And I don’t think I know everything! Moreover, this sphere is very large and diverse. And it affects the most important values ​​in the life of any person: health, life expectancy, physical attractiveness, physical performance, personal effectiveness, education, general culture, etc.

Therefore, my answer will be quite voluminous, professorial, if you like. After all, complex things cannot be explained in two words.

It is important to understand that fitness is not synonymous with fitness clubs. A fitness club is a place where you have the opportunity to use some types of fitness equipment.

Fitness is a big cultural and scientific phenomenon. You can't touch it with your hands! But you can and should use its power.

The concept of fitness is still too young to have ready answers to all questions. In fitness, even the terminology has not yet been established. Especially in Russian. And many fitness exercises have very unstable names. You literally have to come up with them on the fly in order to somehow explain them to a client or colleague.

Chemistry and physics now have answers to almost all questions. In fitness, everything is just beginning. Fitness is a science developing right before your eyes. Often going through ugly wild market phases.

The most popular types of fitness with an emphasis on muscle development

1 Calisthenics

The concept of calisthenics comes from the ancient Greek words kallos, which means “ beautiful.”

" and sthenos, meaning
strength
.

This methodology involves natural body movements that overcome the force of gravity. Calisthenics not only brings muscles to their natural level, but can also make them larger if you use various types of weights.

This methodology is based on movements such as push-ups, squats, pull-ups, crunches, etc. Workout, street workout, home workouts - anywhere where you use your body weight as a “simulator” is calisthenics.

Benefits of calisthenics

• Developing strength, balance and some flexibility
• Improved coordination of movements, increased body control
• Suitable for people of all skill levels
• You can do without sports equipment

2 Bodybuilding, gym

Initially, exercise machines were invented for medical purposes - to help people with disabilities and for rehabilitation after injuries. Going to the gym doesn't necessarily make you a "Schwarzenegger"—a person with an incredibly large amount of muscle. Usually people come to the gym to simply maintain their health - to lose extra pounds, strengthen muscles and ligaments.

The peculiarity of the fitness center is the following: you can choose from a large number of exercise machines for different purposes, be it cardio or strength development. Another feature is the presence of an instructor who will create a program to suit your needs, making classes safe and more effective.

Benefits of the gym

• Working with an instructor who is always ready to give advice
• Huge selection of exercise equipment for every taste
• Work atmosphere, motivation

3 CrossFit

CrossFit is a high-intensity timed circuit training that combines strength and aerobic exercise. The program primarily uses bodyweight movements, especially in the beginning. Sports equipment also found its use: weights, barbells, jump rope, etc. CrossFit incorporated a little bit of everything from different directions.

not recommended for people who are not in good physical shape to look towards CrossFit

. This is the same as flying into space for an unprepared person. Not everyone can handle strength training at a high pace. Law enforcement agencies, fire departments, military organizations, as well as fighters of various martial arts are trained using this methodology. If you are not going to become, for example, a special forces soldier, think several times whether this is what you need.

But after completing such training and getting in shape, your body will turn into a super machine capable of moving mountains. And the body will acquire a beautiful appearance.

Fitness is a system

Fitness is an interdisciplinary thing. Modern fitness is a system that incorporates the best and most interesting from many sports, physical education, medicine, physiology, dietetics, and psychology. Bodybuilding, Pilates, all types of aerobics, stretching, kettlebell lifting, weightlifting, sports games, martial arts, yoga, dance styles, sports medicine, rehabilitation - all this has enriched fitness with methods and forms of training the body and spirit. Various applied disciplines show themselves very well here: military science, professional sports, martial arts, meditative techniques, etc.

So what is fitness? This is a system assembled from various elements that are taken from well-known sports. These elements are constantly studied, sorted, classified and summarized. The result is very useful and powerful techniques.

But within the framework of fitness, new methods and forms that are not typical for most sports, new exercises and training systems are also developed (often spontaneously, literally on the street). Take the same crossfit, parkour or street workout.

Content

• 1 Characteristics of various modern fitness programs 1.1 Fitness training in the gym
• 1.2 Group cardio training
• 1.3 “Cyclic” aerobics
• 1.4 Strength training and aerobics
• 1.5 Programs with elements of oriental martial arts
• 1.6 Dance aerobics
• 1.7 Coordination training
• 1.8 Flexibility programs
• 1.9 Mind body programs
• 1.10 Combined types of aerobics
• 1.11 Regulated programs

Fitness is exercise

Exercises are the direct embodiment of fitness ideas. This is the kind of fitness that we can literally see and feel. We directly perform the exercises to get a response from the body. What this reaction will be depends on the exercises and the system in which they are built. If there is no system, the result of the exercises will be unpredictable.

What is fitness? Exercises.

There are a lot of fitness exercises, thousands. They can very roughly be divided into several large groups (my list is far from complete):

• strength exercises
• cardio exercises
• flexibility exercises
• speed exercises
• coordination exercises
• endurance exercises
• special exercises

I will tell you in more detail about each of these types of exercises gradually in publications on the site. But remember the main thing: all exercises are divided into groups conditionally. The same exercise can (with slight modification) be used for different purposes, sometimes opposite ones. And one exercise can develop many qualities at once.

The most useful exercises on simulators

Basic exercises for major muscle groups

Basic exercises for all muscle groups are recommended for both beginners and experienced athletes. Such training will allow you to learn how to correctly perform all types of strength exercises and will give a long-term effect that will not disappear due to a temporary cessation of training.

Neck

• Flexion and extension of the neck while lying on a bench.

Shoulder girdle

• Lifting dumbbells in front of you; standing bent over fly.
• Reduction of arms on the simulator.
• Pull the upper block in front of you.
• Push-ups from the floor.

Hands

• Flexion and extension of arms with dumbbells while lying down.
• Bending with the handle of the lower block.
• Extension of the arm with a dumbbell from behind the head.
• Reverse push-ups.

Breast

• Bench and raise dumbbells in a lying position.
• Bench press in a special machine for the upper chest.
• Knee push-ups.
• Handling on the simulator.

Back

• Rowing.
• Lumbar arches.
• Bent-over dumbbell rows.
• Wiring on loops in the block.

Stomach

• Raising the torso on a bench.
• Twisting on a fitball.
• Twisting the torso on the floor.
• Hanging knee raises.
• Lateral bends.

Buttocks

• Squats with dumbbells.
• Lifting the pelvis with one leg.
• Lifting the pelvis in a lying position.
• "Bridge".
• Swing your leg back to the side.
• Breeding legs on the simulator.

Hips and legs

• Leg bends lying, sitting, standing.
• Lumbar arches with a straight back.
• Reduction of legs while sitting.
• Calf raises – one or two legs while standing.
• Extension of the lower leg in a sitting position.

These are the basic basic exercises that you must master to start working with your body.

Scheduled workouts

Order and regularity are key points in the fitness method. All classes, training and rules must be organized and repeated regularly. Ideally - at the same time.

Long-term fitness planning is a very important and beneficial element of a healthy lifestyle. The plan must be individual, taking into account the characteristics of a person’s life, his professional activity, level of health and physical fitness. The plan must take into account all the strengths and weaknesses of a particular person. And the training system is built in such a way as to gradually improve weak points and improve the necessary parameters. This will inevitably lead to significant improvements in health.

Stretching

Stretching is a great way to improve your health and prolong your youth. This type of training is designed to develop flexibility, which affects the ability of the joints and surrounding muscles to move through their maximum range with ease and without pain.

Benefits of Stretching

• Muscles become more elastic, range of motion increases and joint degeneration is slowed down.
• The chance of injury becomes less.
• Relieves joint pain during movement
• Body tension is reduced, which increases stress resistance.
• Posture improves

Fitness is about control

Medical before you start training. This is a banal physical examination and simple medical tests.

Coaching – when you need to evaluate the initial data, understand the directions of human development. These are fitness tests for strength, endurance, flexibility, posture, etc., allowing the trainer to understand which areas of the body need to be given a certain amount of load, so as not to work blindly.

Intermediate – when you need to evaluate the effectiveness of actions and training. This means regularly conducting tests and testing competitions to ensure that progress is being made in the right direction. If intermediate tests show a lack of progress, you need to change the set of exercises or type of load. Or a way of life. See Fitness Test. What shape are you in? Cooper tests.

It’s absolutely impossible without control! In fitness, collaboration between a doctor and a trainer is common. And control gives the client a clear picture of the changes. I think it's obvious.

Cardio training

These popular fitness trends will help strengthen the cardiovascular system, increase endurance and effectively burn extra calories. Most often, classes are held in groups using rhythmic music.

Shaping

A rhythmic fitness direction that helps restore the body or create the desired shape. Group classes are popular with women and are often held in schools for teenage girls.

Aerobics

One of the popular trends that does not lose relevance. Intensive group classes will help restore muscle tone and vitality to the entire body. One of the first sports areas that came to Russia in the 90s from abroad.

Aquadynamics

Classes are held in a swimming pool, so they will be of interest to teenagers, pregnant women and people with spinal problems, as the water relieves stress from the back. Despite the apparent simplicity of the exercises, they will require effort and after the session you will feel that the muscles have been well worked.

Step aerobics

The peculiarity of this fitness direction is the steps. Various combinations of stepping exercises are used using special step platforms that simulate the ascent and descent of steps.

Proper nutrition

In fitness, great attention is paid to proper nutrition. There are a lot of nutrition systems and different diets. But decent and adequate nutrition systems like the Mediterranean diet and the paleo diet are gradually crystallizing. Based on them, smart nutritionists and trainers build nutrition systems for clients.

Within the framework of fitness, the most appropriate principles of nutrition have already been identified for various purposes: gaining muscle mass, losing weight, maintaining a normal weight. Professional trainers and sports nutritionists are proficient in them.

Proper nutrition. Basic principles.

A separate topic is sports nutrition. In fitness, it is customary to actively use various sports nutrition products: proteins, gainers, vitamins, amino acids, mild stimulants, energy restorers, beneficial metabolites (like creatine, ornithine).

How to choose sports nutrition and how to take it

The main benefits of fitness

• Fitness is an ideal means of correcting your figure and improving your well-being. The main thing is to set realistic goals for yourself and not deviate from the intended goal.
• By regularly doing fitness, you will achieve the desired shape and become confident, which will undoubtedly have a beneficial effect on all areas of your life.
• Physical training can be more than just part of a weight loss program. In these 30-40 minutes you can take a break from the everyday hustle and bustle, relieve the nervous tension that has accumulated during the day and just be alone with yourself.

Nowadays, it’s no secret that in order to maintain a harmonious mental state, a person must spend some time alone.

In this regard, the use of various meditative practices is also effective.

Fitness mistakes

An extremely important topic! Every professional should know common mistakes and be able to avoid them. I think a registry of common fitness mistakes should be created and shared. This will immediately solve a lot of problems associated with illiteracy in the field of fitness and sports training.

I discussed some of the errors in the articles:

Harmful exercises to health The most important mistakes in developing flexibility How to exercise correctly in the gym The stupidest misconceptions about a healthy lifestyle

Directions including choreographic elements

Effective exercises from the training program for dancers and ballet dancers have long been mixed with developments in the field of physical education, giving rise to fitness that is attractive to women. Here you can find echoes of street dance, Latin, classical school and even oriental dances.

Baylotherapy

A type of fitness that all lovers of Latin American dance will appreciate. Venezuelan fiery melodies will accompany dance and aerobic exercises. Impossible to resist, recommended for children.

Cardiostrip

These dance fitness classes are for ladies who want not only to lose weight and restore muscle tone, but also to develop grace and sexuality. In addition to movements characteristic of aerobics, the complex includes elements of strip plasticity.

Dance aerobics

Numerous types of fitness for women based on rhythmic movements, music and spectacular combinations. Various styles can be used here - from belledance to Latin American and even African dances.

Pole Dance

This view is imbued with eroticism and seduction. Exercises based on performing a complex with elements of acrobatics on a pole (pylon), which was previously perceived exclusively as an attribute of a show in men's clubs. Now not only women, but also men are improving in this direction.

Fitness is a healthy lifestyle

Fitness has its own very clear criteria for a healthy lifestyle:

• giving up bad habits (smoking, drugs, alcohol, stimulants)
• healthy diet that corresponds to energy consumption and climatic conditions
• adequate rest and sleep at night
• normal working conditions, rhythms of activity
• healthy relationships with others
• constant concern for one’s own development and education

Without these aspects, any training and exercise is completely meaningless. The often encountered work schedule “every two or three days” or a rotating work schedule - this almost completely excludes normal life and fitness activities, since it disrupts the normal physiological rhythms of the body.

Workouts at home

To exercise at home, you don’t need special programs; you just need to master the basic programs and exercises aimed at correcting weight and creating a beautiful figure. Flexibility exercises, running, walking, aerobics, and strength exercises are suitable for home fitness. Instead of lying in front of the TV for several hours, it is better to use this time profitably.

The advantages of home exercises are independence from gym opening hours and cost savings. Disadvantages - at home there are no such conditions and exercise equipment as are offered in the gym, but the main disadvantage is the lack of a trainer to control the process. And motivating yourself to increase your loads is very difficult.

Education and self-education

Fitness classes are very fertile ground for raising children and adults. Performing fairly complex exercises according to the rules and schedule is very disciplined, teaches you to calculate your strength and comply with the necessary requirements. It is not easy! But it is extremely effective.

After such a school, a person quickly adapts to any work and service. Isn’t this the key to successful activity, study, business?

Fitness can easily become a state-standard physical education system.

Fitness and age

There is currently no convincing evidence that exercise prolongs life. However, there is a lot of convincing evidence for prolonging the active period of life. When a person in old age keeps himself in good shape, he can do a lot outside of fitness. If you have an efficient body and a lot of useful habits, you can work a lot and bring real benefits until a very old age. Does anyone still dream of retiring quickly so they can lie on the stove all day long? I can hardly believe this!

What is fitness for older people? This is the physical basis for an active life until the last days.

Fitness in old age

Characteristics of various modern fitness programs[edit | edit code]

Author:
T.S.
Lisitskaya Russian State University of Physical Culture, Sports, Youth and Tourism, Russia Sports fashion: how the female form has changed over the last 100 years

Each fitness club offers a wide range of services in the form of various group aerobics and fitness programs, and personal training. Experts count about 200 different programs.

Fitness training in the gym[edit | edit code]

Main article:
Workouts for beginners in the gym

The most important department of fitness clubs is the gym, which includes an area for cardio equipment, strength training equipment, an area with free weights and an area for stretching exercises.

Most clubs use variable resistance weight machines. Machines allow you to isolate the working muscle from others, which is difficult to do during free weight training. Whether training on simulators allows you to increase strength capabilities more effectively, faster and to a greater extent than when working with free weights (barbell, dumbbells, etc.) has not yet been fully clarified. However, simulators have many undeniable advantages. They are safer and easier to use.

Group cardio training[edit | edit code]

Main article:
Cardio training

Areas that help improve the functioning of the cardiovascular and respiratory systems and fat burning include cardio training, classical step aerobics, dance aerobics, etc.

Classical (basic) aerobics began to develop in the 1880s. in USA. Leading fitness experts and Hollywood stars jointly developed and promoted programs that improve health, promote weight loss, and figure correction. Modern classical aerobics has its own choreographic “language” - various steps, jumps, leaps in place, moving forward, backward, to the side, organized in combinations of varying coordination complexity, performed without rest pauses (in a non-stop system), to musical accompaniment.

Step aerobics appeared in the 1990s. Its peculiarity is the use of a special step platform, the production of which began to develop with the entry of this variety onto the “aerobic stage”. The platform allows you to perform various steps, jump on and through it in different directions, and use it to perform exercises for the abdominals, back, etc. The tiered structure of the platform allows you to adjust the height, and therefore physical activity, and simultaneously conduct classes with people of varying fitness levels, those. personalize the process.

Not a single fitness club can do without including aerobic dance programs, hip-hop and fink aerobics, Latin aerobics, tango, salsa, Afro aerobics, jazz aerobics, belly dancing, Indian dancing, etc. in the list of services offered. .

“Cyclic” aerobics[edit | edit code]

This can be called a whole group of aerobic programs, which mainly use not gymnastic or dance exercises, but cyclic types of physical activity, which are performed to music with various gymnastic “additives” (mainly movements of the arms and torso). They are an excellent means of training the heart and blood vessels.

The fantasies of trainers and fitness specialists are inexhaustible. The bicycle has already become an “aerobic exercise machine.” American cyclist Jonny Goldberg developed a training system called “spinning” or “cy-cling”. He created a lightweight bicycle that can be used indoors. About 45 minutes, and for those who are prepared - 90 minutes of continuous pedaling to music with various arm movements allows you to sweat a fair amount, lose weight, improve your condition and tone.

Currently, programs have been developed in the United States that use rowing machines and treadmills. “Cyclic aerobics” attracted the male contingent to aerobics.

Read more:

interval training.

Strength training and aerobics[edit | edit code]

Main article:
Strength fitness

One of the leading laws of fitness is adherence to the principle of a harmonious combination of exercises aimed at developing the cardiovascular system and strength.

Among the group programs offered by sports and health clubs, up to 40-50% are various strength training sessions. These are lessons for all muscles of the body, only for the upper part, abdominal and back muscles. To increase the effectiveness of such exercises, free weights are widely used:

• dumbbells of different weights;
• body bars - gymnastic sticks of various weights;
• special barbell - pump;
• medicine balls;
• weights.

To increase the load when performing strength exercises, various types of expanders are used, which are often used in combination with other fitness equipment.

The main thing is that strength training exercises retain the specificity of aerobics: they are carried out with virtually no rest breaks, accompanied by music, in compliance with the general format of the lesson (with a warm-up, the main part, a “cool-down”).

Read more:

Strength training and fitness programs for women.

Programs with elements of oriental martial arts[edit | edit code]

Main article:
Martial arts

Programs with elements of oriental martial arts

(martial art) is an excellent means of health training. Martial and recreational types of martial arts are not monotonous. Many people want to acquire self-defense skills and psychologically feel not only healthy, but also able to stand up for themselves in difficult life situations. Aerobics with elements of boxing and kickboxing, wushu, judo, tai chi, karate, etc. are very popular among young people.

In the last year, classes based on elements of Afro-Brazilian wrestling - capoeira - have been in particular demand. The name of this type of wrestling already suggests that it is not of eastern origin. According to the most common version, this martial art arose as a means of struggle of African slaves in Brazil for independence, and at an early stage it was a symbiosis of ritual dances, wrestling and musical rhythms of various cultures of the African continent. Capoeira today is not only a set of dance, martial and acrobatic movements performed to music, it is also an exciting game that requires concentration, composure, and a high level of coordination from its participants. Using all dimensions of space, the capoeirista makes plastic movements, and without a predetermined script. Elements of capoeira are just beginning to be used in aerobics and, due to their emotionality and danceability, are enjoying success.

Dance types of aerobics[edit | edit code]

Main article:
Dance aerobics

One of the most popular types of aerobics, especially for children and teenagers, is dance aerobics using modern dances, primarily hip-hop, funk, and house. For women, oriental belly dancing, Indian, Latin American dances, jazz gymnastics, etc. are often used. Lessons based on elements of classical dance (body ballet) do not go out of fashion. Due to the emotionality, intensity, and coordination complexity of the exercises, this direction is a universal means for developing physical qualities, cultivating grace, plasticity of movements, adjusting the figure, gait, etc.

Coordination training[edit | edit code]

Main article:
Development of coordination abilities

Recently, coordination training has emerged as an independent “block” of aerobics and fitness programs, including the development of the balance function, which is so necessary for people of all ages. These programs are especially popular among children and people over 40-50 years old. The fitness industry produces various equipment for coordination training:

• special rubber hemispheres (BOSU);

• mobile platforms (CORE);

• soft foam rollers;

• aerosteps;

• rubber modules, etc.

Various rubber, medicine balls have traditionally been used in basic gymnastics and physical therapy, and now they have come to fitness. In aerobics, programs with a special plastic ball with a diameter of 35 to 65 cm are especially popular. This introduces some playful aspect into classes, promotes thorough development of individual muscle groups, develops a good sense of balance, improves posture, and improves coordination of movements.

Flexibility programs[edit | edit code]

Main article:
Flexibility training

Mobility in joints, elasticity of muscles, ligaments and tendons determine our longevity, reflect the general condition of the body, and allow us to avoid such serious diseases as arthrosis, arthritis, etc.

In the schedule of group programs you will certainly find special lessons on flexibility (flex). Flexibility exercises are also an integral part of strength training, allowing you to avoid overstrain and muscle pain. They are also included in the warm-up part of other classes. An excellent way to improve flexibility is, of course, yoga.

“Reasonable body” programs[edit | edit code]

These programs belong to “soft” fitness; they have become very popular in the 21st century. Mind&Body programs are an excellent tool for relieving stress, improving not only physical but also mental health, removing mental “stresses,” and the ability to get rid of many diseases. These include yoga, Chinese Wushu gymnastics and its varieties, Europeanized programs of Pilates, Felden Kreis, Loban, Alexander, Calan Pinckney, etc., in which the principles of oriental health systems are widely used. A distinctive feature of all eastern systems is meditation and relaxation.

In yoga classes, attention is paid to the active inclusion of mental activity, concentration of attention on the work of muscles and the activity of internal organs. Currently, there has been a kind of adaptation of yoga to modern conditions and people's needs. Now the yoga system ceases to be a system for Hindus, it becomes understandable to all people with different skin colors, living conditions, religious beliefs, and national traditions.

Recently, “active yoga”

(power yoga). Asanas are strictly combined into connections (a kind of blocks) and are performed without rest breaks to the accompaniment of calm music.

The structure of the lesson follows traditional rules: warm-up, main part and final part, aimed at relaxation. Proper breathing is an important part of active yoga classes. This type of exercise is one of the main ones in the concept of aerobic programs for those over 50 years old.

The popular Chinese system of health training - wushu and its modifications tai chi and qigong (breathing exercises, "qi" means air, "gong" - work) has been integrated into fitness. Just like the system of another eastern physical culture - yoga - it is a philosophy, a whole system of ancient commandments. This is the science of life in unity with nature. According to the famous Chinese philosopher Lao Tzu, illness is the result of incontinence, in other words, a person crosses the threshold of illness when he puts too much on himself, beyond all measure.

Another great sage of Ancient China, Confucius, created the famous doctrine of the golden mean. Confucius wrote: “When feelings are manifested in the soul and reach their normal limit, the state in which the soul finds itself can be called harmony. Balance is the great root, the basis from which all human actions flow, and harmony is the path along which all should follow. Let balance and harmony reach the level of perfection, and happiness reign everywhere - both in heaven and on earth, and everything will develop and prosper.”

In all the teachings of Chinese philosophers, close attention is paid to constant work on yourself: control over what you say and what language you express, over your actions, muscles, breathing, and individual parts of the body. Currently, psychiatrists have proven the possibility of improving the health and mental balance of an individual by restoring the ability to fully communicate with oneself—autocommunication.

A feature of Eastern healing systems is the use of imaginative thinking and visualization. Many exercises have appropriate names that allow you to create one or another image while performing the movement. The image was usually canonized by a guru (spiritual father, specialist).

Soft fitness includes one of the latest and most fashionable trends in aerobics - the Pilates program. This method is often called the “method of stars”; it is used by such celebrities as Cindy Crawford, Claudia Schiffer, Julia Roberts, etc. The main goal is, on the one hand, to strengthen the muscular system, and on the other hand, to improve flexibility; make your stomach flat, improve posture, relieve stress.

Combined types of aerobics[edit | edit code]

Increasingly, in practice, we come across an integrated approach to creating aerobics programs, which in the USA is called Versa-training.

(versa training).

The most common options are: basic form

(basic class format) - 20 minutes of aerobic training, 20 minutes of strength training, 20 minutes of stretching.

Step aerobics is popular in combination with exercises with dumbbells, barbells, and rubber shock absorbers.

Among the “new products” it is worth noting the NIA program

(NIA), which combined elements of Eastern and Western culture of movements: jazz dance, Duncan dance, tai chi, taekwondo, aikido, yoga. The Yogalates program, which combines elements of yoga and Pilates exercises, is very popular.

Regulated programs[edit | edit code]

More and more often we come across a whole “package” of author’s programs, in which exercises, methods of conducting them, even musical accompaniment are clearly regulated. Such programs, for example, include the Les Mills

(Les Mills), developed by Australian specialists in the field of physical education and sports - the Mills family and named after his father, the founder of the first club working according to this system - Les Mills.

Fitness and modern technology

In our time of gadgets and mobile applications, it is simply a sin not to use technology in order to improve the quality of life and activity. And fitness classes in particular.

There are many useful applications and services that allow you to collect training statistics (heart rate, load, duration and frequency of training, etc.). However, the accuracy of such applications and gadgets leaves much to be desired. Hopefully this will all get much better soon.

Many applications offer ready-made training programs. But according to my observations, they are still far from ideal. Most often, applications are created by people who are very far from methodological developments in fitness. Therefore, the technical part of the application may be ideal. But fitness there, frankly speaking, is of a very low grade. The key to success here is the collaboration between app creators and real experts.

Personally, I still prefer to measure my heart rate manually. This is always more accurate than measurements using even the smartest watches and heart rate monitors. And I keep a training diary in a notepad or in a file, and not on the smartphone screen. It's just more convenient for me personally.