Fitness means physical fitness - strength, muscle power, endurance, flexibility, dexterity, agility. It is not so easy to achieve it, but you should try and even have to try, because being physically fit also gives you mental he alth and joy.

Fitnessis the most versatile activity, combining various forms of exercise. It uses various types of equipment, which adds variety to the activities. For fitness training to be effective and safe, it must be conducted according to established rules and adapted to age, gender, advancement level and possible diseases.

Fitness classes are divided into endurance, strength and combined forms. Among them are slimming exercises that make us lose unnecessary fat. Exercises to strengthen and shape the figure, in addition to burning fat, also strengthen and sculpt individual parts of the muscles. Stretching exercises make us more flexible and agile. In turn, pro-he alth exercises are training focused on the prevention of back pain, teaching correct body posture, strengthening weakened postural muscles - improving the endurance of the abdominal, back and buttocks muscles, spine mobility, stretching various muscle groups.

Fitness also includes ball classes. It is a multidimensional training that allows you to balance the muscle tone of the right and left sides of the body. Choreographic exercises are excellent for those who like to dance, and at the same time would like to lose weight, gain flexibility, change their figure, improve coordination. They are all led to the beat of the music.

Fitness exercises: Pilates is good for beginners

Fitness training can be started at any time in your life. Pilates can be a good form to start with. These are classes that combine elements of yoga, stretching and body shaping exercises. They are carried out in positions conducive to relieving the spine and other joints. Combined with the correct breathing technique, they provide additional relaxation. During these exercises, the deep muscles responsible for posture work - in other types of dynamic exercises with music, these muscles are only involved to a minimal extent. It is a mistake to think that people with back problems or injuries should not exercise. The only condition is the selection - in consultation with the instructor - of the appropriate classes. In bothIn cases, movement is a stimulant, and when used properly, it always leads to he alth.

Fitness: you can choose from slimming, stretching and strengthening exercises …

There are so many proposals for fitness classes that it is difficult to present them all. Here are some especially interesting ones.

  • Body pump - endurance and strength training with the use of barbells. It is aimed at sculpting and strengthening the muscles and increasing their endurance.
  • Cardio funk - you could call these classes a street dance in a march. Guaranteed weight loss, in addition, we strengthen the heart, i.e. improve the condition.
  • Circuit - classes conducted with the use of steps and other accessories: barbells, weights, rubber expanders. They strengthen all muscle groups; a great way to get rid of subcutaneous fat.
  • Zumba - a combination of dance and aerobics inspired by Latin rhythms. The selected steps form a closed sequence repeated several times during one song, there is a different set of steps for each music. Zumba improves coordination, shapes the body, and due to its aerobic character it helps to lose weight.
  • Steop & Shape - interval training that improves condition and firms the body. These are exercises with accessories interspersed with simple steps on the step
  • Aeroboxing - combines aerobics with elements of martial arts: kick-boxing, taekwondo, boxing, aikido and karate, which is performed to the rhythm of the music. A good way not only to discharge energy, but also to improve efficiency, shape the body, lose a few kilos; perfectly shapes the abdominal muscles.;
  • Power Jump - modeling the figure while dancing on the trampoline. Great fun.
  • SLIDE - skating-like movements are performed on a special slip mat.
  • Hydrospinning - riding a stationary bike in the water. It not only improves the condition, but also shapes the figure.

Fitness: aerobic exercise will oxygenate and help you burn fat

Aerobic exercise, which includes not only aerobics, but also swimming, walking, running, rowing, cycling, are now part of fitness. These are exercises in which the heart beats faster than usual for long periods of time. The blood circulates faster, delivering more oxygen to cells and tissues, including the heart muscle.

We exercise at a moderate pace, approx. 65-75 percent. maximum heart rate. Then the body burns adipose tissue most efficiently. At the same time, we improve motor coordination. Depending on your body weight, type and intensity of fitness exercises, you can burn 300 to 500 kcal per hour. Most onstep, less during fit ball or pilates classes.

Fitness - exercises with the head

Aerobics promoted by Jane Fonda became fashionable in the 1980s. The training was intense and consisted mainly of various variants of fast running and jumping.

After a few years, doctors decided that such exercises are suitable for he althy and well-trained people, but for someone who last practiced in PE lessons, definitely not. However, the methodical development of individual classes made aerobics a safe training with he alth effects. There are also some general rules to follow.

  • Exercise regularly, 2-3 times a week, minimum 30 minutes. Sometimes it should be strengthening activities, sometimes choreography or cardio, and sometimes stretching.
  • Don't forget to warm up before exercise and stretch your muscles after training.
  • Eat a small meal at least one hour before exercising. After training, and within half an hour - a small snack.
  • You can exercise in the morning - then training will give you a boost of energy for the whole day, or in the afternoon, when fitness works as an antidote to fatigue

Training with machines: all muscles work

During half an hour of training, all muscles work on hydraulic machines. Machines are designed in such a way that you do not need to change the device on which you exercise to work antagonistic muscles. Resistance, load works both ways. Thanks to the two-phase structure, we actually perform twice as many exercises in twice less time. All training takes place in a circle of 8 or more devices. Each machine has 45 seconds of exercise, with aerobic exercises in between. You can walk, run on the spot or just climb the step. By doing a wide variety of exercises for all muscle groups at an optimal pace, circuit training improves both strength and endurance.

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ABC of exercises