Strength training classes

The main task of functional strength classes is to increase the overall endurance of the body and improve metabolic processes – this is the best option for those who want to put themselves in order in a short time.

The history of the creation of power classes

The main task of functional strength classes is to increase the overall endurance of the body and improve metabolic processes, as a result of which the body becomes more toned and embossed. Strength training will be the best option for those who want to quickly increase the overall tone of the body, lose a couple of extra pounds and give the body such a desired relief, and for those whose goal is to keep themselves in great shape. In the clubs of the ALEX FITNESS network, you can choose the types of strength training that suit you. They differ from each other both in terms of the effect on different areas of the body, and in the format of the conduct, and also require the use of various special equipment.

The history of the creation of power classes begins with classical aerobics. Fitness professionals have realized that in order to deeply work out various muscle groups and achieve a more pronounced effect of loading from standard rhythmic stepping and dancing movements, it is not enough. For more significant loads and effective impact on different muscle groups, various weights and, as a result, additional equipment are needed.

This is how combined training with strength exercises appeared, which then began to be divided into more narrowly focused formats that affect specific muscle groups. There were classes for the complex study of the muscles of the legs, then for the muscles of the core, and finally, classes for working out the muscles of the arms, shoulder girdle and upper body.

Main categories of training

  • ABS (abdominal back spine) – functional strength training, the task of which is to strengthen the muscles of the core: rectus abdominis, internal and external oblique abdominal muscles, as well as deep back muscles. Additional equipment that is used for training: fitness mats, step platforms and a number of weighting agents, which can be bodybars, expanders, dumbbells or discs for mini barbells.
  • BUMS+ABS – strength training combined format. BUMS – training aimed at strengthening the gluteal muscles, combined with the ABS format. Each block is approximately 30 minutes long. A compound workout traditionally starts with exercises that engage the gluteal muscles and gradually progresses to exercises to strengthen the abdominal muscles using small equipment.
  • LOWER BODY – a power format, the main task of which is to strengthen the muscles of the entire lower body: the muscles of the legs, buttocks, abs and lumbar. This format uses standard small equipment: step platforms, bodybars, resistance bands, and dumbbells.
  • UPPER BODY – a power lesson that logically complements LOWER BODY, as it involves the entire upper body: pectoral muscles, back muscles, shoulder girdle, arms and abs. It is worth noting that exercises to strengthen the abdominal muscles are included in all types of strength training. For the UPPER BODY class, step-platforms, bodybars, expanders and dumbbells are used.
  • SUPER SCULPT – a complex format that involves all muscle groups. This harmonious workout is suitable for both maintaining and gaining optimal physical fitness. Standard small equipment is used: step platforms, dumbbells, bodybars and expanders.
  • PUMP – functional strength training, involving all muscle groups, like SUPER SCULPT, but using more serious weight. The main attribute of this class is a special mini-barbell, the weight of which depends on the level of training. The standard working weight of the mini leg bar is 10-15 kg. For well-trained – up to 20 kg. Working weight for hands – 8-10 kg, with a good level of training – up to 12-15 kg. This format is suitable for both men and trained women. Unlike SUPER SCULPT, PUMP classes develop not only general endurance, but also strength.

Combination with other programs

Strength classes go well with body & mind workouts (for example, stretching and pilates classes). They can also be combined with aerobic programs – classical or step aerobics. Strength classes can be attended both on a permanent basis and in modules of 2-3 months. If you want to attend 2 workouts in one day, then it is advisable to do aerobics first. Comfortable sportswear and shoes are suitable for attending strength classes.
All other equipment necessary for training is available in the ALEX FITNESS halls. As with any group program, you need to come to strength classes on time so as not to miss the warm-up, which traditionally takes place in an aerobic mode with mandatory stretching. Remember that it is the warm-up that prevents the risk of injury during exercise.

Food

The features of the diet are individual for each connoisseur of a healthy lifestyle, but it is worth adhering to general and proven rules. For example, cut out certain foods: sugar, simple carbohydrates, and overly salty foods. Be sure to saturate the diet with fiber, complex carbohydrates and proteins.

The correct balance of substances (proteins, fats, carbohydrates) in any case will benefit the body and give a positive effect. Try to choose natural products that do not contain chemical additives (preservatives and dyes).

Sports nutrition and sports supplements in strength classes are used in moderation. Of the supplements, only fat burning products and amino acids are recommended to restore the body after exercise. For fat burning, as a rule, various drugs are used, such as L-carnitine (L-Carnitine). If we talk about protein shakes, then it is better not to use them at all. It is more organic to choose natural products. The amount of protein obtained in this way of nutrition is quite enough.

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