Functional areas of a fitness club: what must be in a fitness club?

The fitness industry in Russia has been developing rapidly since the 2000s. The process continues now, even in conditions of instability in the country's economy. People are gradually beginning to view their body as an object of investment of effort. A physically developed body improves health, physiological and psychological processes; it is not only useful, but also fashionable. The fitness market is growing every year (growth in 2022 is 10.2%), as is the number of Russians who regularly train in sports clubs. The sphere of sports in terms of business has great potential, which needs to be developed now. In the given business plan for opening a fitness club, the reader will be able to understand in more detail how to open a sports center, what to take into account in the process, and will also study an approximate calculation of how the business will reach the break-even point.

1. How much money is needed to open a fitness club 2. Description of products and services 3. Analyze the market 4. Ways to open a fitness club 5. By franchise 6. Ready-made fitness club 7. How to open a fitness club and what is needed for this? 8. Documents 9. Premises 10. Personnel 11. Equipment 12. Advertising 13. Creating competitive advantages 14. Financial plan: profitability and payback 15. Risks and disadvantages of business

How much money do you need to open a fitness club?

Creating a fitness club from scratch will require large investments. An entrepreneur aiming to open such a facility must take into account a variety of factors. It is ideal for a person who has knowledge and training experience to do this, although in any case you will have to resort to the help of qualified trainers.

This business plan describes the project for opening a sports complex with a wide range of services. The implementation of this idea will require a minimum investment of more than 4 million rubles. (detailed calculations are given in the article below).

The size of the initial capital is influenced by the location of the object, its size, the range of services offered, as well as the amount of investment in marketing promotion.

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.

Description of products and services

At the first stage, the sports club will offer the following services:

• gym;
• strength training in the gym;
• aerobics and step aerobics;
• yoga;
• massage and solarium;
• sports bar.

With development, it is necessary to expand, for example, add an indoor swimming pool, create dance classes for different age groups, etc.

In addition to group classes, it is recommended to provide personal training.

With such a range of fitness services, the sports facility will be able to reach the largest number of clients and interest the population in visiting the new fitness center.

It is necessary to provide free Wi-Fi for visitors, install water coolers, etc.

It is necessary to draw up class schedules taking into account the work schedules of the population, organizing group training in their free time.

Fitness with equipment

In addition to hoops and dumbbells, there are other types of sports equipment that can help improve your performance. Types of special fitness have also been developed to relieve stress on the spine, thereby making classes accessible to people whose capabilities may be limited after illness.

Core First

Classes in this area are conducted in 3 stages: dynamic warm-up, then strength exercises to work individual muscle groups and relaxation with stretching. Foam tubes, larger balls and other various equipment are used.

Bosu

Modern trends in fitness use existing developments. Bosu is a trend originating from fitball. A special balancing platform is used for strength, aerobic and cardio training. If we consider the most popular types of fitness, this is one of the most popular.

Slide aerobics

The exercises are performed on a special platform-track, which allows you to imitate the sliding movements of skiers and roller skaters. Classes are conducted in special shoes.

Fitball

Fitness is popular for women, but training on large balls is recommended for children and male athletes for whom it is important to develop a sense of balance. This kind of fitness is often done in groups, but home exercises are also possible.

Analyzing the market

Fitness became a fashionable trend in Russia along with the increase in the level of material wealth of people in the 2000s.

Now this industry in our country continues to develop - the number of open clubs is growing. During the period 2014-2016. growth has slowed; this is due to a number of economic and political factors. Now there is a remission - more and more Russians are beginning to show interest in fitness again.

More than 50% of visitors are people aged 18-24 years, of which there are almost 2.5 times more women than men. Regular customers include people with average and slightly above average incomes.

The main competitors are large chains of fitness establishments and individual studios known in a particular locality.

The sports services industry has great prospects in the Russian Federation: now only 2.5% of the country's population are regular visitors to sports centers (in Moscow - 7%, in the USA - 17%).

Entrance and reception

The keynote of this area for an economy class club should be practicality. This area should be planned in such a way as to functionally divide the space. Clearly define the reception area, equipped with a reception desk, lockers for valuables or safe deposit boxes, and the waiting area.

For a premium segment club, the main thing in this area is convenience and comfort. Such clubs are establishments where people go who want not so much to correct their body, but to position their level of income.

A spacious seating and waiting area, decorated with stylish, comfortable furniture, should encourage clients to want to linger here.

A herbal bar or cafe can be located here - this is a necessary additional service for a premium segment club. The client should be able to drink freshly squeezed juice or a cup of tea and simply relax after training.

Ways to open a fitness club

This business plan describes a project to create a fitness center from scratch. However, it is necessary to briefly talk about other ways to open a sports establishment.

By franchise

This is the most convenient way to open a sports club. According to the agreement, all technologies and solutions needed to open a business are transferred to the franchisees.

Support from a company established in the market is provided at all stages of opening: in registration and accounting, in searching and preparing premises, in purchasing equipment, etc. A businessman gets the opportunity to conduct business under an already well-known brand.

However, for all these amenities you need to pay a one-time lump sum fee and make monthly payments - royalties - for a certain time.

Ready fitness club

You can proceed more simply and purchase a ready-made sports center. This option is often the most expensive and is suitable for entrepreneurs with large capital.

Club location

How to choose a fitness club by location? It is important to understand when and how you will exercise. If you have a standard work day, do you study before or after work?

If you prefer morning workouts, then it will be more convenient to choose a gym closer to home. This way you won't have to carry sportswear and shoes with you. On the weekend you will be closer to the hall. In winter, in snow and cold, you will quickly find warmth. And in general, it’s just convenient to study close to home.

If your workouts are in the evening, then you can choose a fitness room closer to work. This way, right after the end of the working day, you will get to training, without having time to think about the possibility of missing today’s class, because you are very tired. This option is suitable for people who feel sorry for themselves!

Clubs located near work have another advantage. You will be training while everyone is rushing home during the evening rush hour. After training, you can easily get home without traffic jams. Kill two birds with one stone!

Use the search for the nearest fitness club on our website: . Select your city, destination or even price range.

Basically, the best option would be to locate the club within a 20-minute distance from you, wherever you choose. Then the road there and back will not have time to tire you. It is also important to keep the range to 20 minutes due to the carbohydrate window.

The principles are simple:

1. We got home and closed the carbohydrate window.
2. You closed this window in the hall and within half an hour you are eating normal food at home.
3. We drank a protein shake immediately upon arriving home, which turns out to be just before 30 minutes after training. After another half an hour, you can eat solid food.

This approach will keep all processes in the body normal. Results will be visible with regularity.

How to open a fitness club and what is needed for this?

The calculations given in the business plan of the fitness club assume an investment of 4.225 million rubles. The amount depends on the location, the investment in its renovation and the quality of the sports equipment.

Table 1. Initial costs for a furniture manufacturing business.

Work and sales are expected in a city with a population of up to 1.5 million people. Additional expenses include costs for utility bills, promotion, preparation of premises, etc. The amount of tax deductions is not taken into account in the calculation.

Aquazone

The pool area, equipped with wave-absorbing paths, equipment for conducting water aerobics classes, and aqua exercise equipment for classes under the rehabilitation program - this is a sign of a premium-segment fitness club.

A children's room with a teacher is also an integral attribute of most premium clubs. Here parents can leave their child during the training period.

The choice of room area for specific zones depends on the focus of the fitness club - whether your club will provide the entire volume of services or some part. Also, when zoning, it is necessary to focus on the expected number of clients.

Journal “Construction & Operation of Sports Facilities” No. 04 (39)/2009.pdf

Documentation

Initially, you need to choose a form of activity and obtain all the necessary documentation.

You can open a fitness center in the form of an individual entrepreneur (individual), especially if at first it will be a small room. It's faster and cheaper. Next, you need to choose a taxation system - in this case, UTII is recommended.

When registering, OKVED codes are indicated. Basic:

• 93.04 “Physical and recreational activities.”
• 92.61 “Operation of sports facilities.”
• 92.62 “Other types of activities in the field of sports.”

Sports establishments provide different types of services, including massage, solarium, sports bar, etc. All directions must be indicated in the codes. For example, 93.02 “Hairdressing and beauty salon services” and/or 93.05 “Other personal services”.

It is necessary to obtain permits from Rospotrebnadzor, SES, and Fire Inspectorate. All required passports and contracts are provided to these authorities.

Water aerobics (water aerobics)

A very popular and effective form of this fitness option for weight loss is water aerobics. This is a set of physical exercises performed under water, most often in a public pool.

This type of aerobics is as safe as possible, since in water the risk of injury to the spine and joints is reduced. Therefore, this type of physical activity is often recommended for pregnant women and older people.

All classes are conducted at shallow depths - up to the waist, and therefore can be taken by people who cannot swim.

Room

The size of the selected premises depends on the capabilities of the entrepreneur himself and on the planned attendance. For example, let's take 250 sq. m. The premises, as well as the organization of processes in it, must comply with GOST R 57116-2016 “Fitness services. General requirements for fitness facilities." All necessary repairs are being made, bright lighting and attractive design.

The location of the sports club is of great importance. Generally speaking, there are two options: the object can be located in the central part of the city or on its outskirts, in a residential area.

The internal space will be divided into several zones:

• reception;
• internal staff area;
• room for equipment;
• gym (5-6 sq.m. per person);
• group lesson room (2-3 sq.m. per person);
• changing rooms and bathrooms.

Decide on the purpose of your training

If you come to the gym to maintain a healthy lifestyle and not waste time, then pay attention to the number of visitors. Go to the club at the time you plan to visit. You may have to queue for exercise equipment. Or there are too many people in group classes - this will disturb you.

Some come to the gym not to work out, but to get acquainted. And the more people, the more acquaintances. But if your goal is also to make a lot of acquaintances, go to the club at a popular time.

A large number of people will also create queues for the shower and for the hairdryer. And the feeling of the crowd will be with you all the time. Weigh the pros and cons.

Staff

In the fitness industry, qualified personnel are the key to success. Many people pay attention not to advertising and external conditions of a particular sports club, but to those with whom they will train.

Therefore, the issue of finding professional trainers needs to be given great attention. It is worth saying that hiring a good instructor can increase the studio’s turnover: often, along with the coach, his clients move to a new place.

Table 2. Sports center staff.

The total wage fund is 495 thousand rubles.

Cardio zone

Here, in both segments, a wide range of cardio equipment should be presented: AMT, treadmills, exercise bikes, elliptical trainers, steppers. The main difference is the equipment lines. The premium segment is equipped with the latest lines of exercise equipment from well-known brands, while economy class clubs use no less high-quality, time-tested models of equipment from the same manufacturers, but with fewer additional functions.

In the premium segment, it is recommended to equip the cardio zone with a cardio theater or plasma panels. For example, the ClubCom TV system allows users to select any program on the TV monitor or any music channel by connecting headphones to one of the receivers. A personal video system (PVS - personal viewing system), installed on a treadmill or elliptical trainer, allows you to listen to music or watch any movie.

Equipment

Agreements are concluded with sellers of equipment and equipment for the purchase, installation and maintenance of equipment.

Firstly, air conditioners and ventilation are installed in the room. The room itself should be quite cool - no more than 18°C, used air should be removed, and fresh air should always be supplied. The norm for air humidity is 45-55%.

Secondly, all the required sports equipment is purchased. You should choose it with a specialist: you need to install exercise equipment for different muscle groups, purchase step platforms, hanging equipment, boards, balls, weights, platforms, benches, treadmills, dumbbells, weights, etc.

The layout of equipment placement can be created based on an analysis of competitors, including foreign ones.

Thirdly, additional equipment is purchased: furniture for locker rooms, showers, office equipment, fire extinguishers, mirrors, benches, musical equipment, etc.

Fitness for duckweed

These types of activities are popular not only among the fair sex, but also among men. Increasing the elasticity of ligaments, strengthening joints, something that is necessary not only to do the splits. High-quality stretching helps to achieve success in dancing and martial arts. This type of activity is chosen to prevent the development of arthrosis and arthritis.

Calanetics

Popular fitness for women, which can be used by men and children. The direction is based on sets of static exercises taken from yoga and ballet techniques. Physical work is accompanied by correction of breathing, which makes the complex effective for maintaining figure and tone.

Bodyflech

The direction of modern fitness, which is based on sets of stretching exercises for various muscle groups in combination with proper breathing. This practice helps to effectively cope with muscle tension and normalize blood supply to internal organs.

Stretching

The main goal of the classes is to increase the elasticity of the ligaments and the flexibility of the spine. A properly selected program will allow you to perform the splits or stand on a bridge even in adulthood. Exercises can be carried out either independently or with the help of simulators.

Among modern fitness classes, new areas of a comprehensive nature are appearing, combining elements of strength training, cardio and aerobic exercise, stretching exercises, strengthening joints, the spine with the addition of breathing exercises. The new trend is versatility, the ability to cover all body systems. Many fitness areas are adapted not only for men's and women's groups, but also include activities for children: for example, fitball, shaping, dance styles, tai chi and tai bo. Attending classes for young athletes helps develop correct posture, compensates for the lack of movement during school and strengthens the body.

Investing in advertising is an important area of ​​work. The faster consumers of fitness services learn about a new sports club and its benefits, the faster the money will flow.

1. Website creation and online promotion of the center. Young people in the Russian Federation are more likely to engage in fitness: they spend a lot of time on social media. networks and the Internet in general. Therefore, you need to order contextual advertising, create and promote your group in networks, place ads in other groups, create an Instagram account, etc.

2. Outdoor advertising can be placed in places with a large flow of people and/or target audience.

3. Distributing leaflets in crowded places is a simple but effective way of advertising.

4. It is necessary to regularly hold events and promotions: give away free visits to the center and discounts on holidays, birthdays, etc. Pre-sale of club cards is one of the ways to promote and make a profit at the same time.

Advertising is an important tool for business development

At the first stage, to position your center, you will need to make a good sign, banners to place near the club, launch an advertising campaign on local television and radio (at least for 2-3 months), order a website, and hold the grand opening of the center. The total initial promotion costs will cost you approximately 400 thousand rubles.

After opening the center, you can use the following advertising methods:

• banner advertising;
• periodic advertising on radio or television, can be alternated;
• updating the website and maintaining social networks;
• contextual and targeted advertising on the Internet;
• distribution of flyers;
• working with the existing client base with the goal of motivating the purchase of subscriptions for the next time period.

The approximate monthly budget for advertising events will be about 50 thousand rubles.

Use creativity when promoting your fitness center, clients will appreciate it

We are actively promoting ourselves through the Internet, with the help of the knowledge we have acquired.
We opened pre-sales and made online registrations on the website. Registration provided the client with an invitation to the open house. You could say we created an artificial excitement. Club cards were sold at a discount only for one day - on the opening day. We refuse global promotions when one discount outweighs another. It is quite difficult to combat this phenomenon in the fitness services market, but we are trying to move away from it. Natalya Nevenchina https://consultingforfitness.ru/interview1/

Creating Competitive Advantages

In the Russian market, competition in the field of fitness, especially in large cities, is quite high. Therefore, it is recommended to thoroughly analyze the activities of your competitors, use their weaknesses, and offer something new and non-standard.

First you need to determine the prices for services, make sure that a person with an average income or even slightly below average can afford a subscription.

It is better to locate the center in a place that is convenient to reach both by public and private transport. For car owners, you need to make a fenced parking lot.

People perceive various promotions well; a loyalty program should be developed taking into account customer birthdays and official holidays.

It is recommended to serve different groups of visitors: children, women, older people, etc.

It is important to analyze and take into account the wishes and comments of visitors.

Smart body - developing flexibility and relaxation

The unusual direction of fitness, called the “smart body”, can hardly be called a pure version of cardio training, although in some classifications it is included there. The main postulate of this type of training is to sensitively listen to the sensations of your body.

Calm movements and static postures, accompanied by a certain rate of breathing, prevail here. Extra pounds disappear as a result of regular training, although this does not happen as quickly as in other types of fitness.

The main advantage is that in general the body becomes healthier, a person’s posture is aligned, the body becomes more flexible and resilient. With the help of this direction you can get rid of stress and nervous tension.

The “smart body” direction includes the following types of fitness classes:

• bodyflex;
• callanetics;
• fitness yoga;
• stretching;
• Pilates.

Such static exercises are perfect for residents of large and noisy cities, who vitally need to relax in silence at least several times a week. Many of the above types of static fitness harmoniously combine elements of aerobics and yoga.

Financial plan: profitability and payback

The amount of initial costs is 4.225 million rubles.

The amount of revenue is calculated from several items: group classes, continuous work of the gym (within the working day of the sports club) and personal training. The last item will not be taken into account in the calculation due to the complexity of the individual calculation.

1. There will be several aerobics and step aerobics groups per week (100 and 60 classes per month, respectively). The average size of 1 group is 15 people. Price: 200 rub. for 1 hour of aerobics, 250 rubles. 1 hour of step aerobics. Total – 525 thousand rubles.

2. The cost of a monthly gym membership is 2800 rubles. (or 150 rubles for 1 lesson without time limit). With 200 regular customers, revenue will be 560 thousand rubles.

3. On average, a client spends 200 rubles per visit to a solarium. With 100 clients per month (minimum), you can get 20 thousand rubles.

4. The price of 1 massage session will be 1 thousand rubles. With 70 clients per month (minimum), revenue will be 70 thousand rubles.

5. If, with an average daily attendance of a sports studio of 250 people, every third client makes a purchase in a sports bar for an average amount of 200 rubles, the bar will bring in 498 thousand rubles per month.

Total revenue – 1.673 million rubles.

The total monthly costs are 1.545 million rubles.

Net profit – 128 thousand rubles.

Under these conditions, all investments will pay off in 33 months, that is, in fact, in 2.75 years.

Table 3. Economic justification for the business idea.

Cost of classes

Many potential clients are interested in the price of visiting a fitness room, since this type of leisure should not seriously hit the wallet and constantly empty it.

Each visitor will be able to choose an option according to his taste and requirements, because prices vary from low to high.

Often, one visit costs about 250 rubles, and a monthly subscription ranges from 1,800 rubles and above.

Of course, before you start exercising and finally make your choice, you need to know exactly how much a gym membership costs and whether you can afford it.

Sport should not burden you and bring inconvenience, it should make it richer and fully meet all expectations.

Many gyms offer great value family memberships that are great for athletic families who want to live a healthy lifestyle.

Risks and disadvantages of business

Before investing, it is necessary to conduct a comprehensive SWOT analysis, that is, assess all the strengths, weaknesses, opportunities and threats. Here we will touch on the risks and disadvantages of opening a sports club.

1. A large number of competitors. The fitness market is saturated, each company is trying to retain and lure clients to itself. To win the competition, additional resources and time will be required.
2. Low level of attendance. The culture of fitness in Russia is being instilled slowly (the times of Soviet-era health-improving physical education are long forgotten). As mentioned above, the proportion of Russians who regularly visit sports institutions is very small. And this is directly related to point 1: there are many fitness companies, relatively few clients, and the competition for them is becoming even tougher.
3. Instability in the economy affects the situation in the industry. In fact, since 2012, real incomes of the population have continued to fall in Russia, that is, there is an economic crisis. In these conditions, opening a sports club threatens a long stage of promotion and reaching self-sufficiency - when people do not have enough money in the budget, sports issues fade into the background.

In these conditions, the project of creating a gym must be thoroughly calculated, taking into account existing and probable risks. Success can only be achieved by taking into account the real situation in the market and society.

According to experts, fitness centers pay for themselves in about 2-3 years. The calculation indicated in the business plan confirms this - subject to active advertising and promotion, it will be possible to reach zero in 33 months.

An entrepreneur doing business in fitness is advised not to stand still, to constantly develop, and add new services in his center. In this case, the sports establishment will continue to remain fashionable and attractive to visitors.

Power training

Varieties of fitness areas that actively involve exercises with machines, weights and weights will help increase physical strength and endurance. If until today you were frail, with a lack of muscle mass, then strength training will help correct the situation.

Tai-bo

Classes are conducted in an intensive mode using elements based on Thai boxing techniques. Imitation of blows, dodging, jumping - all at a high pace. Weighting agents may be used.

Kick aerobics

Combined modern trends in fitness are ready to combine effective techniques. As an example, this direction: tai bo, jump rope and strength exercises. Not only muscles are being pumped, the lungs and cardiovascular system are working hard.

Body Sculpt

Fitness suitable for women and effective for men. Work is carried out with a weight of no more than 6 kg, while muscle development remains at a high level. Included in modern types of fitness, aimed at accessibility to a wide range of people.

Cross-fit

This type of fitness is recommended for those who are physically resilient or who want to become one. This area of ​​fitness combines strength and static exercises. The training is carried out in an intensive mode with a constant change of activity.

Location

The right location for a fitness club is the lion's share of success. Most clients focus on clubs located near their home. That is, when choosing a location, analyze what kind of customer flow it can provide you. When choosing a premises, think about whether it is convenient for the client to get here, is there parking nearby, is your sign clearly visible? Please note the following points:

Development of the territory. Level of infrastructure development, transport links, population density. The location of competitors, and, most importantly, their advantages over your fitness club. If there are many advantages and they are obvious, it is better to keep the distance. Income of local residents – your potential clients. Are they willing to pay for your services and how much? Most often, all fitness clubs open in rented premises. In this case, it should be large enough, with designated space for changing rooms and shower rooms. Of course, the room must be connected to all communications. Semi-basements are also suitable, but only with high ceilings (minimum 3.5 meters) and good ventilation and lighting systems.

A separate category is renting premises in a shopping center. Most often, the halls in the centers are in good condition, traffic is high, and the general infrastructure allows, for example, to keep a child occupied while the parents are at training. But the main disadvantage of such accommodation is the high cost of rent. In a shopping center it directly depends on the number of square meters, but for a fitness club there should be a lot of them. In addition, in such premises it is often impossible to provide showers and good changing rooms. Renting space in a business center is somewhat different. It is often cheaper than in a retail store, while the flow of clients from local office workers is ensured.

What clothes are suitable for fitness?

In order for classes to be carried out with pleasure and the greatest comfort, sportswear manufacturers have developed a variety of lines of women's and men's equipment, as well as specially for children and teenagers.

Recommendations from specialists for selection

• You should purchase special sneakers for the training room. They must be breathable, light, and have a flexible and elastic sole. Shoes must be chosen so that they fit snugly around the instep and ankle.
• For girls, it is advisable to buy special underwear that will support the breasts and reduce the load on the spine during intense movements.
• It is preferable to choose a T-shirt rather than a T-shirt so that nothing gets in the way during exercise. It also leaves the shoulder joint open, the correct movement of which must be monitored. The material from which an athlete’s clothing is made must wick away moisture and allow air to pass through.
• The next tip concerns leggings. They are preferable to shorts because they fit tightly to the leg muscles, toning them and preventing varicose veins.
• During exercise on exercise machines, as well as with dumbbells and other sports equipment, the skin on your hands becomes rougher. Special fingerless gloves will help protect it.
• You will also need to purchase a gym bag or backpack to store your fitness equipment. It should have several departments in which it will be easier to find everything you need.

The most popular models of clothing and accessories for fitness

These are brand products:

• ADIDAS (Germany) is one of the most famous brands in the world;
• REEBOK (Germany) – excellent quality and beautiful appearance have made the models of this company very popular;
• UNDER ARMOR (USA) – clothing made from fibers with an antibacterial effect, wicks moisture away from the body, so it is always comfortable;
• BONA FIDE (Russia) – excellent design and assistance in body correction;
• PROFIT (Russia) – high-quality, stylish premium clothing;
• SENZA RIVALI (Russia) – bright, comfortable, original products with an average price and excellent characteristics.

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.