ProgramsOutdoor- this is physical exercises outdoors with a trainer, both in a group and individually
Types of Outdoor programs:
- FUNCTIONAL TRAINING(Functional power training using a variety of outdoor machines and dead weight).
- RUNNING(Improving running technique).
- NORDIC WALKING(Nordic walking is an outdoor activity with special poles).
- MB INTERM(Cross Country Cycling).
- SKI INTENSE and BASIC(Ski lessons).
- POWER WALKING(Vigorous walking on flat terrain).
Exercise in the open air provides the body with tremendous benefits, namely:
- Improves the work of the cardiovascular and respiratory systems (due to aerobic exercise);
- Helps to improve mood and relieve psycho-emotional stress (due to the release of the hormone of happiness - endorphin);
- Strengthens the major muscle groups;
- Promotes training of the vestibular apparatus, coordination of movements (since the work is asymmetric in different planes).
What is the advantage of Outdoor programs over a regular workout in a club:
- Outdoor activities allow more oxygen to enter the body, as a result of which metabolic processes are accelerated (oxygen acts as a catalyst for chemical reactions). In this regard, fat is burned more quickly and in greater quantities. The trophic (nutritional) function of the blood improves, which makes it possible to nourish tissues and organs, and in this regard, the physiological effect of training is achieved faster: endurance, flexibility, speed, strength
- Change the picture. In the gym on the simulator, the picture does not change, monotony leads to a decrease in motivation, and as a result, a decrease in results.
- The maximum number of muscles is involved in the work, the vestibular apparatus and coordination of movements are developed, because load is not uniform and natural (pit bumps, terrain, sand, grass, etc.)
Description of lessons:
FUNCTIONAL TRAINING (NEW)
Functional strength training using a variety of outdoor machines and your own weight. Training of the cardio-respiratory system and muscular endurance.
Duration: 60 minutes.
For any level of fitness.
Location- Sports recreation park named after L. Lazutina.
RUNNING
Improving running technique. Distance interval running. An effective way to train the cardio-respiratory system. The lesson takes place on flat terrain.
Duration of the lesson: 55 min.
Location
Dress code: sneakers, sportswear.
MB Interm (mountain bike)
For those who know how to ride a bike.
You need your own bike, helmet.
Improving the technique of mountain biking. The lesson takes place on rough terrain.
Location- Sports recreation park named after L. Lazutina.
Dress code: sneakers, sportswear.
POWER WALKING
Vigorous walking on flat terrain using general developmental exercises for the main muscle groups. An effective way of training to activate fat metabolism.
Location- Sports recreation park named after L. Lazutina.
Dress code: sneakers, sportswear.
Nordic Walking ( Nordic walking)
Cross-country walking with special poles. An effective way to develop general endurance combined with strengthening the main muscle groups. Teaching basic and advanced movement skills. The lesson takes place on flat terrain.
Duration of the lesson: 60 min.
Location- Sports recreation park named after L. Lazutina.
Dress code: sneakers, sportswear.
SKI BASIC (Skiing)
Objectives: Learning skiing technique from scratch. Studying the technique of passing the slopes. Development of balance, coordination. The wellness effect of light to medium-intensity outdoor training, the hardening effect. Suitable for any fitness level. You will learn to ski confidently, you can not only ride in a straight line, but also climb mountains, confidently descend from slopes. Classes have a healing effect.
Duration of the lesson: 60 min.
Location– Ski roller track named after L. Lazutina
SKI INTENSE (Skiing)
Advanced level, for those who know at least a little technique and can ski. Tasks: improving skiing technique, skating, classical skiing. Studying the technique of passing high-speed sections of the route, ascents + descents + turns. Preparing for sprint and middle distance competitions. The group is suitable for active ski enthusiasts, former athletes, anyone who knows skiing techniques and wants to improve in this direction.
Duration of the lesson: 60 min.
Venue - Ski roller track named after L. Lazutina
Benefits of outdoor activities:
- Lack of monotony
- Fresh air - more oxygen
- Maximum muscle involvement
Conditions of the lesson:
- Availability of the necessary equipment
- The ability of participants to ride a bike
- Weather conditions (no heavy rain and wind)
- Signing of the outdoor visiting rules
- Pre-registration (from 3 to 10 people) at the club's reception
Instructors will be happy to answer your questions
Outdoor programs "SV fitness"
Gleb Nevezhin - coordinator of outdoor programs
Alexander Kolomentsev - trainer of outdoor programs
Olga Lavrikova - trainer of outdoor programs
Spring is getting closer, everything comes to life with its arrival. Everything except our training motivation! When the streets are flooded with bright sunlight, and the wind caresses your face, you somehow don't want to go to a stuffy gym or spend money. Anyway, the farther from the dusty city, the better. How to keep the desire to keep fit? Diversify the training process! AnySports explains how you can do it yourself.
The hermit's path
So, you've decided not to waste your savings on the gym, and have opted for solitude over teamwork. This is a path that is certainly worthy of respect. But the question immediately arises: "where should I start training?" Exercising without a coach requires much more self-discipline and skill. First of all, you need to make a program for yourself.
Go outside, take a deep breath and open your eyes wide to take a close look at your surroundings. Which of what you see can be used for training? If you look closely, you will notice that already on an ordinary playground there are bars and horizontal bars. But this is not the end of it! You may have at your disposal a running stadium or just a road - a long road into the unknown.
There are many opportunities, but first you need to ask yourself: what would you like ""? Training should not be aimless, each exercise has its own objectives. Some will help, others will make the body embossed, others are ideal for increasing endurance.
Movement towards strength
The most obvious way to get stronger is by hanging from a horizontal bar. With the bars, you can. Look, you don't need to spend a lot of money on a ticket to a pretentious fitness club or on a state-of-the-art workout unit at home! All that is necessary is to leave the house on a clear fine day, go to the playground or to any school stadium, and now there is a free gym in front of you with bars of all types, shapes and sizes!
At first, only 7-8 pull-ups in 7-8 approaches are enough. If it is very difficult and you are a beginner, you can start with 3-4, and then increase the load. Rest for about 1 minute between sets, this should be enough for.
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Become Superman
Of course, after numerous pull-ups on the horizontal bars, you will want something more. If there is a desire to pump strength, endurance and form a relief body, he comes to the rescue.
Everything here is simple and at the same time difficult. It is necessary to complete a complex of several exercises, using all the means available at the moment: benches for the press, horizontal bar, parallel bars. Get ready for the load to be insane!
Forget about resting between sets - this stage is passed, now it is waiting for you circuit training with minimal pauses between exercises. After completing one, you immediately move on to the next. You need to perform them for 5-10 repetitions, the number of approaches ranges from 3 to 10.
However, you don't need to overload yourself immediately. For a start, you can allow yourself to rest, but not between exercises, but after each circle. And, of course, a beginner should not immediately start with ten sets and reps. Our goal is not to injure ourselves, but to become stronger and gain relief.
There is also a more moderate option that allows you to maintain muscle tone. You should choose 2-3 exercises and repeat them regularly with moderate intensity. These can be pull-ups, body lifts, and so on.
Illegal racer
With strength sorted out, but what about cardio? Here the street wins in all respects over the gym! Running, cycling, rollerblading are the first things that come to mind, but let's start with something more non-standard, namely co! All we need is to get special poles, or we can take them from the skis. And then - let's go for a walk! As a result of such an unusual walk, every muscle in our body will receive a good load. In addition, Nordic walking is very beneficial for strengthening the cardiovascular system.
Well, as for that, you don't even need to look for a special time for training or somehow prepare. It's just that instead of driving to work in a stuffy bus surrounded by gloomy people, it's better to get on your bike and pedal. Combining business with pleasure, you will be livelier and more cheerful than all your colleagues.
Rollers are the best choice for lower body workouts. Hips, berries, lower back - all this is involved during roller skating. As a bonus - a good load on the abs, since we need to constantly maintain balance.
In general, summer provides a lot of opportunities to change yourself. Self-training will teach self-discipline, improve your mood, help you become stronger, increase endurance and make your body fit and bumpy. In addition, outdoor fitness is beneficial in that the sun will provide your body with vitamin D, as well as contribute to the production of endorphins. As a result, training will be beneficial not only for the body, but also for the state of mind.
OUTDOOR workouts. Views. Benefit. Peculiarities
Already with the naked eye you can see that the summer of 2015 is about to come and will delight us with its warmth. Quite often, many people who take care of themselves in a fitness club do not “go” to workout in the summer, because they want to be in the fresh air, and not indoors. What to do in such a situation? How to achieve all desires at the same time? The exit is simple and very pleasant - OUTDOOR workouts!
Outdoor workouts are what you need in the summer to satisfy our two strong needs - physical activity + spending more time outside.
What are they? There are several types of such workouts:
- sports walks
- running workouts along a given route
- cycling
- functional training using your own body
- training with TRX loops
- Yoga
- Stretching
- workouts combining the above listed types of loads
The choice of OUTDOOR type depends on the desire of the athlete and his physical data. Everyone, from beginner to professional, will get the desired effect from training.
What is the use of such training?
It's simple:
1) training can be identical as in the gym, in terms of load, but in the fresh air.
2) training more often using your own body - which gives a huge effect of sensation and "possession" of your body.
3) Of course, with a competent approach, the result will come extremely quickly (a decrease in the fat component, an increase in overall endurance, an increase in coordination)
4) Outdoor training (of course, if the route and place of training is chosen deliberately)
5) the discovery of new places in the city :) - how without it ?!
Is it possible to practice on my own OUTDOOR?
Oh sure! You will need to choose the type of program and choose a place or route.
Can I work with a trainer? - Necessary! Since the coach will choose a place, route, type of training suitable for his ward, equipment necessary for training and the system of "feeding" the correct load and recovery after training.
Will there be OUTDOOR programs at the WG Tit Club? - Undoubtedly! many coaches are waiting for this moment! Follow the news!
Outdoor fitness is a new direction for club training. Are you used to going to the gym and are already bored when you remember that you need to go to training today? Outdoor fitness will literally shake up your regular schedule. So many clubs today run outdoor workouts to allow their clients to have much more top scores... After all, according to star trainer Jillian Michaels, the key to losing weight is in the variety of workouts.
Why it works
It so happens that training in the gym turns out to be ineffective because of the way we breathe during class. Burning fat not only requires energy, muscle work, but also a lot of oxygen. If a person is accustomed to holding their breath during training, most likely, their fitness success will be very, very modest. The problem is that such training takes place without the main catalyst for the breakdown of the fat cell, but the reason is not always shallow breathing.
Most modern fitness clubs are equipped with air conditioning and split systems. However, this method of air supply has a drawback - a person cannot fully and deeply breathe dry air. So in clubs without light moisture, sportsmen breathe superficially, which reduces both strength indicators and slows down the rate of fat burning.
Outdoor fitness together with your favorite club helps not only to solve this problem, but also to get rid of the common disadvantage of independent training on the street - the lack of the necessary intensity. Most people are just embarrassed to run or pedal well alone. This is where professional instructors come to the rescue.
Outdoor fitness classes come in both aerobic and strength classes. Many fitness centers also arrange hiking or cycling trips out of town for their clients. Outdoor fitness classes are usually held on the embankments, in parks, or even on the fitness center's own rooftop.
Equipment and regularity
Be sure to check with the club about the format of the classes. Some instructors only give a light run, relying on you to complement your workout program with exercises in the gym. So before planning your physical activity, consult an instructor.
Many Outdoor fitness classes include stretching and strength training in the club's premises, this mixed format is convenient when quality stretching is needed. Well, you can enrich yourself with oxygen while jogging. Today there are two levels of difficulty for outdoor fitness lessons. - beginners are offered dynamic walking, and more experienced jogging with jumps and other exercises that increase the intensity of the workout.
The outfit for street lessons is a little different from your usual outfit. Above all, you must remember to protect yourself from direct sunlight. Be sure to wear a baseball cap or bandana in light colors on your head, because even in the morning hours, working in the sun can lead to unpleasant consequences if you are not wearing a hat. Take care of your face and body with a cream with SPF, because in motion you will burn no less than at rest. It is better to prefer running sneakers, but choose the shape according to the weather, but try not to “wrap up” on purpose to increase sweating.
Outdoor fitness will help you look at sports with a smile and get real pleasure from the process of getting in shape.
