Group training: all types and directions. The most detailed review!

Group training classes in fitness clubs, which are held in groups under the guidance of the instructor. Group training can be a completely different sport directions: from the simple Pilates to crossfit impact.

I decided to attend group trainings and can’t decide which direction to choose? Or just got lost in the schedule to the fitness club, which includes many unknown names? We offer you a unique, very detailed set of types of group workouts with descriptions and photos.

See also:

• Top 20 best womens shoes for fitness
• Proper nutrition: how to start step by step

Basic information about the types of group training

Group training often have approximate the same name even in different fitness clubs. Often programs are called in English, so it is not always possible to immediately understand the types of classes.

It is conditionally possible to divide all types of group trainings on several areas:

• Aerobic exercise
• Strength training
• Mixed workout (cardio + strength)
• Dance workout
• The workout’s low impact

Ideally, your training plan should include weight training, aerobic exercise and stretching/yoga. Stretching is sufficient to carry out 1 once a week, the rest of the workouts spread throughout the week. If you are not able often to visit the group training, it is better to take note of the mixed type workouts, which are a diversified load for the whole body. The stretching is the kind of programme that is completely without damage can be performed at home. For example, look at our selection: 7 videos with stretching for beginners at home.

What’s important to remember?

Very often the same kind of group training at various health clubs has completely different content and load. So be sure to visit a trial lesson if you select group training. Even if you are familiar with the program (read the description or have done in the past), it is better to see the occupation with their own eyes.

For example, in some fitness clubs in the program of Interval training available offered load, which is suitable for most involved, and in other fitness clubs, these exercises are designed only for advanced. It is better to specify in advance the level of difficulty of each program to choose an optimal load. For some types of group training offers several levels of difficulty, for example, Step I, Step II, Step III. This means first, second and third level of complexity.

If you are visiting the fitness room, which are taught group exercise the Les mills, namely Body Pump, Body Combat, Body Balance, CXWORX, Sh’bam and others, read their detailed description in our article: All programs from Les Mills.

Tips for group workouts:

1. Be sure to read the description and check the load level on the specific group workouts, before planning a schedule. A lot depends on the instructor of the class, even one kind of program may differ significantly from different coaches.
2. It does not matter in which order there will be programs throughout the day: first strength training first or cardio workout. Look at your personal comfort and ease: it is advisable to start with the more simple for you program and complete your training day-intensive. But the results of the procedure will not affect.
3. The stretching and yoga it is better to put the final program of the day (if possible). But the joint exercises can be visited first.
4. Be sure to engage in sneakers for all types of group workouts with the exception’s low impact programs, where classes are assumed to be barefoot. Use comfortable clothing made of natural materials, which does not restrict movement.
5. Always bring water to practice, try to drink small SIPS every 10-15 minutes. Be sure to drink a glass of water 20 minutes before workout and two cups of water after exercise for rehydration.
6. If you feel severe weakness, dizziness, tingling in the heart, then stop and catch your breath. Use a fitbit or heart rate monitor to monitor heart rate during activities and not to overload the heart.
7. Try to balance out your program of group workouts to include a variety, not the same type of load, even if you prefer only certain kinds of fitness.
8. If you have contraindications for health or chronic disease, necessarily consult your doctor and consult with the coach about loads.
9. To achieve results you must attend the group exercise regularly at the least 2 times a week for 1-2 hours. Do not expect quick progress over 2-3 sessions your figure is unlikely to change. You need to train 3-4 weeks to see the first result.

Aerobic group training

Aerobic group training is primarily designed calorie-burning, development of the cardiovascular system and increase endurance. With these classes you will be able to lose weight and get rid of excess fat. On average, these cardio workout to burn 400-500 calories per hour sessions and are perfect for dieters of all fitness levels.

Also aerobic exercise is shown to those involved in strength training in the gym and is looking for additional programs for our cardio exercise. Remember that to train the cardiovascular is necessary, even if you don’t like cardio workout. Weak heart muscle with increasing power loads could quickly begin to falter.

Aerobic (Aerobics)

Aerobics is a complex dynamic movements which are carried out under rhythmical music. Aerobics can be called a kind of sport dance. The program includes a few basic movements, which are combined into bundles. First you will likely be hard to reproduce all the movements in time to the music, but with time you will master the program.

Group exercise aerobics, there are several levels depending on the complexity of the combinations and energy consumption. Stay in this form of training is minimal, all training sessions are held at a continuous pace. Aerobics usually takes place without the use of additional equipment.

Step / Step-aerobic (Step aerobics)

Step aerobics is one of the most popular fitness trend, which is found in the schedule of most sports clubs. She represent a group exercise, which is based on salageanu on a special platform (step).

Like regular aerobics, step aerobics involves a combination of various steps that are complicated in the course of employment. Step aerobics helps burn calories and work the muscles in the buttocks and legs, while the load to the joints is reduced. Read more: Step aerobics: benefit, harm, effectiveness, exercise.

Kickboxing (Kickboxing) or Box (Box)

The schedule of the top fitness clubs also featured such group training as kitbashing and Boxing. Kickboxing involves striking techniques both by hands and feet, therefore, gives the same load on the upper and lower part of the body. Box includes techniques of punches, so usedonmost load gets the upper part of the body.

While both types of training increase overall stamina, burn fat, improve physical fitness, strengthen the muscles and develop agility, strength and quick reactions. These classes are also great for stress relief and liberation from negativity. Recently gaining popularity of the direction of MMA (mixed martial arts), which combines a number of techniques, schools and directions of single combats.

Tae-bo (Tae-Bo)

Tae Bo is a mixture of percussion techniques and aerobics designed specifically to enable you to get in perfect shape by using elements of martial arts. This is the perfect aerobic workout for those who do not like jumping or walking on the step. This program combines cardio exercise and work out of muscles of arms, abdomen, buttocks and thighs.

Usually the program is divided into multiple segments, during which you will consistently strengthen the muscles of the upper and lower body coupled with a high heart rate and burning calories. Not to be confused with Tae Bo and Thai Boxing (Muay Thai). Muay Thai is an Asian martial art. Tae Bo is one of the areas in the gym-based aerobics and martial arts that was designed by coach Billy half the blank.

Aquafitness (A-Fitness)

A-fitness is a gentle form of cardio that suits all involved, including pregnant girls, the elderly, people with diseases of the cardiovascular system and musculoskeletal system. Group exercise-fitness are held in the water to upbeat music.

It is proved that classes in the water are even more effective than on land because water enhances the effect of muscular work by overcoming the additional resistance. Also, the water provides a massage effect, which improves skin tone and reduces cellulite. The-fitness does not allow you to burn as many calories as traditional aerobics, so slimming it is desirable to combine the program with other group training.

Cycling/Spinning (Cycling/Spinning)

Cycling is another very popular type of group exercise that is a lesson on special exercise bikes (the bikes). Training takes place in the interval mode, the load is changing by the speed of rotation of the pedals, resistance and body position.

Cycling is one of the most intense types of cardio workouts, most weight get legs, buttocks and back. With this you will be dried and to lose weight and not muscle increasing in volume. Cycling is popular as both men and women. Read more: Cycling: what is it, benefits, effectively.

Jump Kangoo (Kangoo Jumps)

Kangoo Jumps is one of the latest trends in the fitness world, which instantly became very popular. The main feature of this program are special “jumping boots”, which features a unique spring system. Such fitness is not only very effective for weight loss and muscle strengthening, but also safe for the joints and back, because these springy shoes were specifically designed for rehabilitation after injury.

The program’s developers promise a high calorie burning and fun workout. There are 2 kinds of training: Kangoo Power (interval training) and Kangoo Dance (aerobics). The children’s group exercise Kangoo Jumps.

Strength training

In these types of exercise your main goal is strength development, improvement of the skeletal-muscular system, strengthening muscles and getting rid of problem areas on the arms, abdomen and legs. The power of the program are held with weights (dumbbells, barbell, bodybar) and with the weight of his own body. In these exercises a very important technique, so be sure to follow all recommendations of the instructor.

It is important to note that it is not necessary to worry about muscle growth and increase from strength exercises in groups. As a rule, they offer exercises with low weight, which will cause your muscles to tone but will not increase muscle mass. To a greater extent the power of group training designed for fat burning and building a beautiful toned body so feel free to include them in your fitness plan if you want to lose weight.

Body Sculpt / Super Sculpt

Almost every health club has strength training for all muscle groups, and usually it is called Body Sculpt. The program includes exercises with weights (usually dumbbells) and exercises with own body weight (pushups, planks) that will help you strengthen the muscles and get a toned body.

Most often you will perform the classic strength exercises with light weight, consistently working through the different muscle groups of the upper and lower parts of the body.

Lower Body and Upper body

This strength training for the upper body (Upper body) and lower body (Lower Body). Such group training is suitable for those who wants accented to work on separate muscle groups. In Upper Body you will strengthen the muscles of the arms, shoulders, chest, back, press, performing presses, pull UPS, and dumbbells, pushups, planks.

In the program of the Lower Body is supposed to work over muscles of legs and buttocks, mostly lunges, squats, swings legs standing and lying on the floor. Often diluted strength exercises cardio exercise for extra calorie burning.

Abs / Core

If you want accented to work on a toned stomach, then please note the group exercise Abs (Abdominals), which will help you work out the area of the waist and strengthen abdominal muscles, back and lower back.

Most often, the lesson is completely on the floor there are various versions of crunches, planks, hyperextension. Sometimes the workouts are combined with stretching. In this case, the schedule is indicative, i.e., Abs + Flex.

ABL, Bums+Abs

Often in fitness clubs offers group training for women’s most problematic areas. They are called ABL (Abdominal, Buttocks, Legs press, buttocks, legs) or Bums+Abs (buttocks and press). Programs include working on exercises that will help you to get beautiful thighs and buttocks and to tighten the muscles of the abdomen.

Such trainings are very popular because these areas accumulate the main body fat in women. The ABL program are held with the own weight and additional weights.

Body Pump / Pump/ Hot Iron / Iron Fit / Barbell

These strength training with a mild barbell for muscle tone and fat burning. Classes designed for a large number of repetitions for each muscle group, allowing you to work on weight loss, muscle tone and a decrease in the volume simultaneously.

The program is accompanied by motivating music, the movements are performed in a consistent rhythm. Is commonly used low weight of rods/bodybare: 3-7 kg. Read more about the program Body Pump.

Mixed group training (cardio + strength)

In mixed group training combines cardio load for the development of the cardiovascular system and power loading for muscle tone. These programs are ideal for integrated to improve the body quality slimming and gaining overall fitness in a short time.

However, this type of training usually involves a high tempo and quick change of exercises, so beginners can be difficult at first to maintain a set speed without losing technique. If you are unsure of your abilities, it is best to give preference to a more benign load.

Circuit Training (circuit training)

In this kind of group workout is waiting for you several exercises that you repeat on a circular principle, working through all the muscle groups. For example, squats, plank, running in place, pushups, crunches, jumping – it’s one round.

Each exercise you perform for a certain time (or certain number of times), successively passing from one to another. After completing the whole circle you will find a small rest and then repeat the circle. The set of exercises determined by the instructor and level of complexity of the programs in your hall.

FT/Functional Training (Functional training)

Feature of functional training is that you will practice exercises that simultaneously employ multiple muscle groups of the upper and lower parts of the body. This will allow you not only to tone the whole body, but also burn a lot of calories.

In addition, functional training will help you develop agility and speed qualities that will come in handy in everyday life. Often group functional training takes place without additional inventory with the weight of his own body. Read more about the benefits of functional training.

TRX (Training loop)

And here is another modern trend in group training. TRX seems simple and straightforward inventory, which consists of two hanging loops. However, these loops do work wonders, forcing your muscles to work more efficient.

With the TRX you can perform a familiar exercise, but due to the need to keep the balance and equilibrium, each exercise is complicated and forces your body to work more intensively. Basically TRX group training sessions include functional exercises for multiple muscle groups of the upper and lower parts of the body. Read more: TRX: use, effectiveness, exercise.

Interval / HIIT (Interval training or HIIT)

If you want to burn fat and thus to improve the quality of the body, then interval training is uniquely suited to you. Classes are held on the principle of alternating high-intensity and low-intensity intervals, each interval is allocated a certain amount of time.

During interval training lost several times more calories than classic aerobic exercise by increasing metabolism after the end of classes. One of the types of interval training is Tabata (TABATA), in which alternate 20 seconds of super intense exercise followed by 10 seconds of rest. Read more here: TABATA training: manual + exercise plan.

CrossFit (Crossfit)

Crossfit is a trendy and very popular sport, which quickly became a real breakthrough in the field of intense fitness. Training crossfit is designed for advanced dealing without health problems (especially joints and spine).

The program is a mix of intense strength, aerobic and functional exercises that are performed at speed: agility, jumping, push-UPS, pull-UPS, climbing rope, working with weights and more. Crossfit is not just a program for weight loss, it ekstremalnie workout for improving fitness in a short time. Read more about training for crossfit.

Dance group training

The obvious advantage of the dance lessons is that you will not only lose weight, but to get a charge of vivacity and positive. In addition, programs based on dance help to reveal the plasticity and gracefulness that are useful in everyday life. However it should be noted that group training in a hall more adapted for weight-loss than developing your dancing abilities.

As a rule, dance group training offers affordable medium-intensive exercise. With regard to the complexity of the choreography, it depends on the specific instructor, but most often they focus on the average student. We offer to the description of only a few areas of dance group trainings that occur most frequently.

DANCE WORKOUT: all kinds

Zumba (Zumba)

Today, Zumba is one of the most popular dance trend in fitness-halls of the world. It is based on the movement of mixed Latin American dance styles.

Group training Zumba are simply choreographed, high fat-burning rate and very incendiary music, so the program is perfect for weight loss and positive mood. Exercise is fun and easy, so suitable for beginners. Read more: Zumba fitness: what is it, pros and cons, features and advice.

Belly Dance (belly Dance)

Who among us has not admired belly dancing and tried to plastically move the body under the Oriental rhythms? However, Belly Dance not only develops gracefulness, softness and smoothness and helps tighten the belly, waist, buttocks and thighs.

Classes teach the basic Belly Dance basic techniques that stimulate all the major muscle groups and improves joint mobility. Very useful belly dancing and those who lead a sedentary lifestyle because movement of the hips to increase blood circulation in the pelvic organs.

Strip Dance/Pole Dance (Strip-dance, pole dance)

Strip dance or pole dance is also called shestova acrobatics. For successful results in this kind of fitness you’ll need stamina, good stretching, strong muscles (especially upper body) and good General fitness. Thanks to the exercises on the pole, you will not only improve the quality of the body, but also be able to develop flexibility, coordination and agility.

In addition, pole dance helps to develop plasticity and grace, as well as any dance training. By the way, strip dance for beginners may not include exercises with the pole, but only will prepare you for more advanced techniques.

Body Ballet (Body Ballet)

This exercise is ideal not only for dancers or former dancers, but everyone who want to get a slender, graceful body with no problem areas. Part of the exercises in the Body of the ballet performed at the Barre: you will perform a variety of squats and leg lifts.

Part of the training takes place on the floor and is a’s low impact exercises adapted from traditional fitness. Especially useful this program is for those who want to work on the formation of slender legs. Read more: cardio Barre: the benefits, features, efficiency.

Dance Mix

Dance Mix, as is evident from the name itself, is a mixture of different dance styles: hip hop, jazz-funk, house, break dance, R’n’b, freestyle. Such group training not only burn calories, but learn to move to a different rhythm and style.

Modern music, different choreography, energy in every movement – Dance Mix will give you courage, relieve stress and fatigue.

Also among the dance training are: Latin, salsa, hip hop, ballroom dancing, breakdancing. Don’t be afraid to visit a variety of dance group training, if you like this kind of fitness. After all, your goal is not to quickly and accurately learn all the steps. Your goal is to get aerobic exercise, burn calories, learn to control your body and get positive emotions.

The group’s low impact workout

Such group training is ideal for those who avoids shock and heavy loads. These programs are performed barefoot, do not negatively impact on the joints, therefore suitable to a wide range of involved people.

But even if you are completely healthy and have no contraindications, be sure to pay attention to this kind of programs. Many of them are prevention of various diseases that can be caused by a sedentary lifestyle or, on the contrary, excessive loads.

Pilates (Pilates)

The main target area Pilates is the muscles: back, abdomen, buttocks, so if this is your problem area, then Pilates you definitely recommended. In addition, Pilates helps to strengthen the postural muscles that support the spine, and therefore you will improve your posture and get rid of back problems.

Group training Pilates usually takes place completely on the floor, also can be used additional equipment (ball, elastic band, fitness bands)that will help to diversify the lesson. Read more: Pilates: the effectiveness, benefits, features lessons.

Callanetic (Callanetics)

Callanetics was coined in the 60-ies, but the peak of its popularity came in the last decade. Some confuse callanetics and Pilates, but they are different in principle.

The basis of callanetics are static exercises, your muscles are loaded by stretching and isometric tension. You will work not only major muscle groups, but also the deep muscles that do not participate during regular workouts.

Fitball (Exercise with fitball)

Exercises on the exercise ball not just help you to diversify the usual exercises, but also improve the efficiency of the exercises. First, training on the fitball to develop a muscular corset, because during the exercise you will need to keep the balance, so to use of the abdominals, back and buttocks.

Secondly, the instability of the ball makes the work of muscle-stabilizers, which are not available during other workouts. Group training on a fitball are more suitable for those who want to work core muscles.

Stretching / Flex (Stretching, stretching)

Group exercise stretching is a relaxing class devoted to stretching all muscle groups. The program consists of static provisions, which will allow you to lengthen muscles and deepen your stretch. The practice should be accompanied by deep breathing to soft painless stretching of muscles and ligaments.

If you don’t have a flexible body, you can use a strap, towel, yoga blocks, to simplify the exercise. Try to avoid external pressure on the stretched muscles, this can lead to injury.

Articular exercises

Articular exercises will be useful for all ages, and both men and women. With age we lose mobility in our joints, so if you don’t pay attention to it, you may encounter such problems as arthritis, arthrosis, osteochondrosis.

Articular gymnastics includes a variety of dynamic exercises to improve mobility of the articular apparatus. Typically, this rotational motion of the swing limb.

Yoga

In yoga there are a variety of ways: Hatha yoga, power yoga, Kundalini yoga, Vinyasa yoga, Yin yoga. The most common direction in the group classes is Hatha yoga. If you do not understand the intricacies, you can opt for it.

Also yoga is often divided by levels of difficulty, so if you are starting out, choose a starting level, even if you excelled in other forms of fitness.

Healthy back

Since a sedentary lifestyle is one of the main reasons for back problems, you group workouts for healthy back are becoming more popular. Typically, they include stretching exercises of the back muscles to reduce pain and exercises to strengthen muscle corset to prevent back problems.

However, if you have any chronic back problems, then before class is best to consult a physician in order not to hurt yourself even more.

Bodyflex (body Flex – breathing exercises)

Bodyflex is a breathing exercises that will help you to improve health and to reduce the volume of the body, especially in the abdominal area. Bodyflex is great for women after childbirth who are contraindicated in shock. Bodyflex also suitable for elderly people and people who are recovering from injuries.

During group trainings on Flex, listen carefully to the advice of coaches, as a proper breathing technique directly depends on the end result.

Tips for choosing training in some cases:

• What group exercise classes to choose men: Cycling, CrossFit, Pump/Hot Iron, Interval Training, Functional Training.
• What group exercise classes to choose older people: Pilates, Callanetic, Joint gymnastics, Healthy back, Exercise with a yoga ball, some dance workout.
• What group exercise classes to choose after birth: it is better to start with the dance and it’s low impact workouts to adapt to stress. After 1-2 months of regular classes you can go to aerobic and strength training.
• What group exercise classes to choose to to remove belly fat: prefer cardio workouts, adding to them 1-2 times a week Abs/Core or Pilates. To reduce the stomach with diastasis try Bodyflex.
• What group training choose to lose weight in the legs: alternate cardio workout or interval training and weight training for the lower body. Will also be effective Cycling and body ballet.

Group training is a great way to get rid of excess weight, the development of physical endurance, strengthen muscles, eliminate health problems due to sedentary lifestyle. In order to begin to engage in group fitness, you only need to determine the direction, to buy sports clothing and recorded to the gym.

See also:

• Cardio workout at home
• Strength training for women with dumbbells
• TABATA workout: ready collection for weight loss