Before you go to a fitness club for the first time, find out the names of popular classes and workouts. We decode abbreviations and foreign-sounding names, such as ABT, TBC, fat burning, circuit, body ball, pilates or aqua aerobics. Which activities suit you best?
- Low impact- a set of safe and not too intense exercises perfect for beginners and people in poor physical condition. Performed with the accompaniment of music, under the constant supervision of an instructor. The basic assumption is to adjust the effort to individual abilities. A set of exercises for all muscle groups, performed within half an hour, preceded by a warm-up and ending with muscle stretching (stretching).
Check: Low impact aerobics for beginners - training at home
- Boxing aerobics- exercises with elements of punches and kicks to improve overall condition.
- Interval aerobic- a set of exercises combining hi-lo aerobics (intense) with low-intensity exercises, which allows for faster fat burning. In the intense phase, your heart rate is 85 percent or more of your maximum heart rate, and in the low intensity phases, it is less than 55 percent of your maximum heart rate. It helps to improve the condition and strengthen the circulatory system.
- Fat burning- fat burning exercises. A set of low-intensity exercises (heart rate around 70 percent of maximum heart rate) with music in a simple choreography.
- Maximum heart rate - heart rate at which we exercise with 100% intensity. It is calculated by subtracting your age from 220. So, for example, a 30-year-old person has a maximum heart rate of 190 (220-30=190).
- Hi-lo combo- a set of various exercises of increasing intensity, allowing you to warm up your muscles (in the first phase you should not do jerky movements or jumps). It can be used to burn fat or, at higher intensity, to improve condition and strengthen the cardiovascular system.
- Body ball- exercises with a ball with a diameter of 55 - 65 cm. Lying on the ball front, back or side, and balancing allows you to strengthen the musclesresponsible for maintaining proper posture. Exercise not too intense, but with many benefits.
- Hi-lo impact- combination of steps in a high-intensity system (above 85 percent of maximum heart rate), requiring coordination of movements and good condition. One of the most common forms of aerobics in clubs.
- Tae-bo- a form of aerobics combining elements of eastern martial arts with physical activities accompanied by music. Kicks, punches and jumps ensure high energy expenditure and allow the muscles to strengthen and shape the buttocks, thighs, abdominal muscles and arms by tensioning the muscles.
- Body pump- exercises with a barbell performed with music, improving the condition and strengthening the strength of the muscles, without their visible increase and burning of subcutaneous fat.
- Aqua aerobics- exercises performed in the water. Perfect for people in poor physical condition (the body loses weight in the water), they protect against injuries, depending on the depth of the water, different levels of exercise intensity are possible.
- Callanetics- relaxation and improvement exercises of varying intensity, possible to be performed at home. There are a huge number of systems, depending on the purpose of the exercises (improving the condition, losing unnecessary kilograms) and the activated muscle groups.
- Circuitor circuit training is a combination of strength training and aerobics, allowing you to strengthen muscles and burn fat. Its main advantage is the simultaneous activation of many muscle groups to prevent overload. Such training consists of an appropriately selected combination of strength and aerobic exercises performed at the same time (the so-called interval). Intervals can be varied according to your exercise goal and fitness level.
- Step aerobics- a set of exercises with the use of music, with the use of a step (step) of various heights. Very supportive and safe, also attractive due to the great number of combinations of exercise sets.
- ABT(short for abdominal, buttocks, thights) a set of exercises for the thighs, buttocks and hips, ideal for body sculpting.
- Magic bar- barbell exercises performed with the accompaniment of music. The purpose of the exercises determines the selection of loads and performed movements.
- Slide- exercises on special sliding mats, involving the performance of movements similar to skating. Advanced exercises, requiring the mastery of the technique. The main advantage is high efficiency and low joint load.
- Pilates- setbody strengthening exercises developed over 70 years ago by Joseph Pilates. The principle is to move slowly, accurately, concentrate, and consciously inhale and exhale. Excellent general development exercises.
- TBC(short for Total Body Conditioning) a set of exercises to the rhythm of fast music used to sculpt the whole body, also allowing to improve coordination and body condition.
- Funky- sop and funky exercise sets, a great way to burn fat.
- Stretching- stretching your muscles to improve their condition after training.