For the fitness team, the group class is the 'McDonald's' in the gym. Although this sounds a bit uncomfortable for the group instructors, the group classes and fast food are really similar, that is, they are all self-service. '.
In most gyms or studios, usually a small white will attend classes based on a friend's introduction, and once she feels good, OK, she will recognize it in her life! Although emotional speciality is a good thing, training is too simple. However, it is not conducive to the balance of the body! So how can we choose a gym group to maximize the balance of development?
For the fitness team, the group class is the 'McDonald's' in the gym. Although this sounds a bit uncomfortable for the group instructors, the group classes and fast food are really similar, that is, they are all self-service. '.
In most gyms or studios, usually a small white will attend classes based on a friend's introduction, and once she feels good, OK, she will recognize it in her life! Although emotional speciality is a good thing, training is too simple. However, it is not conducive to the balance of the body! So how can we choose a gym group to maximize the balance of development?
Let us first look at the ACSM definition of sports classification:
1 Cardio training
Continue, rhythm, mobilize the training of large muscle groups.
Training volume: 5 times per week, 30-60 minutes each time, moderate intensity; or 3 times per week, 20-60 minutes each time, high intensity.
Training program: Including indoor/outdoor walking, aerobic in water, indoor cycling, aerobic dance, low/high intensity aerobics, pedal exercise, rowing machine.
2 resistance training
The purpose of resistance training is to use equipment, weights, weights, elastic bands, etc. as resistance, to train muscle strength, explosiveness, endurance and muscle hypertrophy. Missions usually focus on training muscle endurance, using submaximal training (2-4 groups, Each group repeats 10-25 times.) If you often practice endurance and hope that the absolute strength of your muscles will improve, then you should spend some time in strength training after the class (Group 1-3, each group 8- 12 times) because this kind of training is usually lacking in class.
Training volume: Every big muscle group should train 2-3 times a week.
Endurance training program: Including shaping training, Pilates, pole training, etc.
Strength training programs: Including group weight training, cycling training, TRX suspension training, etc.
3 Flexibility training
Let the joints move in the normal range of motion. Static stretching, dynamic stretching and PNF stretching can effectively increase the flexibility of the body.
Training volume: 2-3 times a week.
Training programs: yoga, stretching, foam axis courses, etc.
4 functional training
Functional training includes balance, agility, coordination and gait training, etc. Its purpose is to help people improve the proprioceptive feelings, thereby enhancing the body's activity ability. For the elderly, it has the effect of preventing falls.
Training volume: 2-3 times a week.
Training programs: Yoga, Tai Chi, Qigong, and balance training.
Group lesson training plan
A complete training plan should include all the above types of training to qualify as a qualified group lesson. Again, let's see how we can develop our own training plan.
First of all, write down the classes you participate in, and then see what kind of sports they belong to. For example, you participated in two spinning bikes and two ZUMBAs this week. This shows that your cardio training this week has reached the standard, but other There is something missing in the aspect. This way you can see at a glance.
What about the effect of comprehensive training? This type of course usually includes two or more training programs. Physical training camps, HIIT, Yoga Pilates, etc. belong to this type of training. However, it is best to ask before practice. Coaches, what content they contain, can we meet the training programs we need.
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