Fitness clubs and centres continually compete with one another in making sports activities more attractive. Owing to the wide range of services, exercise freaks may take advantage of various forms of physical exertion to suit their abilities, health and expectations.The diversity of sports activities offered allows them to be adapted to meet the abilities of the individual. It also allows training programmes to be created that can be directed at strictly defined needs, like improving health, improving stamina, reducing fat tissue, body-shaping, etc. The exercise may be done with or without the use of any equipment, to the beat of music, and starting off with small weights to later graduate to special devices.
The most popular form of group exercise is aerobics (oxygenic exertion). This popular combination of gymnastics and dance exercises performed to the beat of rhythmic music was developed by an American doctor, K. Cooper, and was popularised by the actress Jane Fonda at the beginning of the 1980s. This is a kind of exercise that plays a significant role in the process of slimming; it increases stamina, improves co-ordination, tones the body and effectively fights stress. Currently the term “aerobic” includes various forms of physical exercise differing in intensity, types of exercise and the manner of engaging muscle groups. Aerobic training programmes are also being supplemented by anaerobic exercises (not requiring oxygen) to achieve even more complex and effective ways to improve health, stamina and the body.
Exercises for slimmingIn slimming programmes, sports activities should consist of a simple choreographic pattern that is adapted to suit the skills of the participants. In this type of exercise there is no jumping or abrupt movement. Training is conducted in a manner ensuring that anyone may work out for about an hour at a heart rate of 120-130 beats per minute. The exercises are frequently performed to the beat of moderate music. Stationary aerobic devices are also used in the course of training; these include cycles, treadmills, steppers or rowing machines. Owing to the simple form of the exercises and the regular, moderately intense rate of the programme, people with severe overweight problems may participate. After a few weeks of systematic training, provided that the exercises are performed at least 4 times a week, a loss of fat tissue is clearly visible.
Exercises for exertion and strengthThe exercises consist of a simple choreographic pattern with the aid of various devices like weights, bars, ribbons, etc. The main part of the training is preceded by a warm-up that lasts several minutes and ends with appropriate stretching exercises. This form of physical activity is especially recommended for starters who are focused on strengthening and firming their body. In this category particular attention should be paid to TBC (Total Body Conditioning) – training that improves organism efficiency and strengthens the whole muscle system. For a satisfactory effect the exercises should be performed at least three times a week.
Exercises for an organism efficiencyThese are intensive aerobic exercises performed to the beat of dynamic, rhythmical music. The exercises may be conducted with the aid of special exercise bikes (spinning) and platforms (steppers). These activities require stamina, a sense of rhythm and good co-ordination, and are most often addressed to the young. This type of effort not only helps to increase an organism efficiency but also reduces fat tissue and firms the body. This type of activity is not recommended for obese people because it contains many jumping actions which may lead to excessive strain on the motor system. This type of training is not intended for slimming; therefore anyone expecting a rapid loss of fat tissue may be disappointed. These exercises ensure that people who are slim and physically fit maintain their organism efficiency, agility and figure. Training should be conducted 2-3 times a week.
Exercises for shaping the abdomen, thighs and buttocksThese are usually done lying on the floor on special mats. Each training session begins with a warm-up lasting several minutes, followed by the main exercises for particular muscle groups. Exercises are generally done with small weights or with none at all, each activity repeated several times in a row. This training initiates favourable changes around the muscle fibres, facilitates firming of the exercised parts of the body and also reduces fat tissue around the same parts. This type of effort is useful mainly for people just a little overweight as a supplement to their main slimming programme. These exercises allow for limiting any unfavourable drop in fat-free body mass in weight-reducing programmes. Each training session should end with stretching exercises. 3-4 training sessions a week are recommended to achieve satisfactory results.
General body-shaping exercisesThese consist of the harmonious development of various muscle parts. They are chiefly endurance exercises with elements of weight training. This type of training requires one to be in good health with a high level of fitness. It is recommended mainly for advanced users who are focused on maintaining a high level of organism efficiency and a sporty body. The exercises develop the body in many directions, significantly supporting the improvement of VO2 max and stamina. 3-4 training sessions a week are recommended.
Strength-conditioning exercises with weightsStrength-conditioning training significantly prevents degenerative processes of the nervous and muscle systems that appear with aging, and it also has an important meaning in preventing and treating various ailments like osteoporosis, rheumatoid arthritis, disorders of the carbohydrate metabolism, etc. Strength-conditioning training, depending on the load applied, the number of exercises and frequency, and the time and pace of performing them may affect the development of strength, muscle mass, or endurance. They are recommended for the young and elderly alike, although beginners should consult their doctor first. Depending on the type of body structure and health status, strength-conditioning exercises should be supplemented by aerobic slimming training (for overweight people) or incremental exercises (for slim and fit people).
Other kinds of exercisesThe range of activities offered by sports centres makes it possible to make use of less-popular training such as:
BODY BALL – sessions with balls to condition the muscles and tone the body; they contain balancing exercises and are recommended particularly for people with disorders of the motor system;
YOGA – An oriental training system whose object is to make one familiar with one’s own body, to teach proper breathing methods, to become acquainted with techniques of relaxation and meditation. This type of activity is recommended for people who live with stress, live fast and have to deal with excessive nervous strain;
PILATES – exercises containing elements of Yoga, ballet and strength-conditioning training. The object of the activity is to strengthen, stretch and loosen muscles, which has a firming effect on the body and increases strength and co-ordination. These exercises teach proper breathing techniques and enable the achieving of an improved familiarity with one’s own body;
STRETCHING – these are typically stretching exercises that improve the flexibility of muscles and the range of joint mobility. The exercises tone the body, prevent injuries, and counteract unfavourable changes in muscles, tendons and joints.
