Group fitness classes for weight loss. Benefits, exercises, videos

Effective fitness classes can be group or individual. While losing weight together with other people, the athlete acquires additional motivation, striving to surpass the success of his classmates.

But when training alone with a fitness instructor, the person is given more attention, and the training program is adjusted to his physiological characteristics and his goal. Understanding the specifics of group training, the athlete will be able to make the right decision about the advisability of this type of training in his particular case.

The benefits of group fitness classes for weight loss

Group fitness classes, like other types of physical activity, have their advantages and disadvantages.

Among the positive aspects of this type of training are:

A large number of already developed fitness programs designed for any level of physical fitness. Considering that the vast majority of fitness clubs practice several areas of training, an athlete can try all possible options before determining the most suitable one for himself. In addition, for effective weight loss it is also useful to combine several types of physical activity of varying intensity.
There is no need to draw up an individual training program and its regular correction in the future, based on the athlete’s already achieved results. The only thing that is required of a visitor to group fitness classes is to arrive on time for training, having sufficient strength to perform the exercises demonstrated by the trainer.
Availability of additional motivation. It is more difficult for someone losing weight to give up playing sports or start doing half-legged exercises if other members of the group show more obvious results from their workouts.
An opportunity for beginners or people who have a number of minor contraindications to sports to receive exercise during group fitness. Most group fitness classes are designed for people with low or average levels of fitness. This will allow those who are just starting to lose weight to explore the capabilities of their own body and understand what type of exercise suits them best.

Making a training plan

To visit the gym, you need to develop a training plan. Their intensity should be determined based on the expected result and the physical condition of the person. It is possible to fully restore muscles after high-load training within a week, but rare exercises once a week will not give you the desired effect.

Alternation of exercises is determined by the fact that one muscle group is not loaded every day. This approach allows you to maintain health, avoid injuries and get results in the form of getting rid of kilograms. Experienced trainers recommend dividing muscles into two categories. Each of them is loaded every other day.

The training process lasts 5 days weekly, thanks to which each muscle category will rest 2 general days off and 1 additional day when it was not loaded. This option eliminates excessive fatigue, but ensures the preservation of tone. It is allowed to divide muscles into three types, as well as work in the gym 3 days a week. The last option is suitable for busy people trying to lose weight.

After the schedule is formed, muscle work is distributed over 2-3 days. If you were recommended to load three muscle groups daily, then it is advisable to do this comprehensively. In this case, groups of different sizes are combined. This is not so easy to do. During training, individual muscle links complement each other's effect, and some interfere with effective development. For example, the chest can be trained through the bench press. At the same time, the triceps and shoulder area are trained. All these muscles should be combined into one group and worked simultaneously. By dividing them into different days, you do not give the triceps the necessary rest.

Within each muscle group, sections are distinguished, each of which must be worked out with one exercise, but in a different modification. Therefore, the technique should be modified. That is why special attention is paid to the position of the body and individual parts of the body. By changing the angle of the body, the force is redirected from one muscle bundle to another. Rotating the brush has the same effect.

To effectively influence the figure, it is necessary to perform a separate movement in 2-4 approaches. The interval should be sufficient for muscle rest, but no more than 5 minutes. Active burning of fat formations in the body is achieved by increasing the weight parameters of each projectile.

The techniques for male and female weight loss are generally the same. The difference lies in the magnitude of the load and the areas that receive more attention. While men work out the lower parts of their body to a small extent, women pay special attention to working their legs and buttocks. The female belly is also loaded.

Types of fitness

Group fitness classes come in various types and directions.

Fitness classes for weight loss. The most effective type is shaping.

For weight loss, the most effective of them are:

Type of fitness	Short description
Bodyflex	Breathing exercises, consisting of exercises using the diaphragm. The essence of such complexes is the large-scale saturation of the body's cells with oxygen, which is actively involved in the process of fat burning. With regular bodyflex exercises, you can not only reduce body fat, but also significantly improve muscle tone and tighten the skin in problem areas, without causing the formation of stretch marks. Within this type of fitness, physical exercises are also classified into: isometric (targeted work on 1 muscle group); isotonic (the load involves several muscle groups at the same time); stretching (exercises aimed at relaxing and stretching “clogged” muscles).
Workout	An intensive type of training that involves performing gymnastic exercises with a minimum set of sports equipment. Weight loss in this case occurs due to alternating types of loads (cardio and strength training). Workout is usually classified into 2 subtypes: “street workout” (this is more of a demonstration performance, requiring a physically trained athlete to perform difficult tricks); “ghetto workout” (the essence of this type of training is to gradually increase the time the person losing weight spends in a static position, using a specific muscle group).
Pilates	A low-intensity type of fitness that combines static loads, stretching, breathing exercises and elements of yoga. With regular Pilates classes, the most obvious results in losing weight can be achieved in the lower abdomen, sides and waist. This type of fitness is aimed exclusively at developing a feminine figure and maintaining the overall tone of the body, and not at building muscle mass.
Shaping	This type of fitness is suitable for people of all ages. It involves performing rhythmic gymnastics in a strictly defined order, which allows, depending on the athlete’s goal, to achieve an anabolic (increasing muscle mass through strength training) or catabolic effect (the main goal of such exercises is active weight loss).
Aerobics	An effective method of getting rid of subcutaneous fat using high-intensity cardio (running, jumping, squats at a fast pace). This type of fitness is not suitable for people suffering from disorders of the cardiovascular system (arrhythmia, tachycardia, hypertension).
Crossfit	This type of exercise is aimed at increasing the athlete’s endurance and improving his physical fitness. These high-intensity classes combine strength and cardio training, due to which, after 4-5 weeks of regular training, the athlete will be able to achieve a reduction in body fat and then replace it with muscle mass.

What is it and what types of training are considered the most effective?

Fitness classes for weight loss can be very diverse. There are a lot of training methods, but not all of them are considered effective. The main areas that bring practical results include:

aerobics, that is, a complex of cardio exercises. Can be expressed in normal running or performing various movements in a complex;
combination of strength and aerobic exercise;
group classes. Most often aerobic in nature;
circuit training. You can perform heavier movements, but at a fast pace, which ultimately stimulates your metabolism and burns a lot of calories.

At different stages of training, different techniques can be used. For example, at the very beginning, simple exercise will be effective to achieve progress. Further, the load will need to be more complicated.

Fitness choice

Group fitness classes will be effective for those losing weight only if the direction of training is correctly selected for a particular person, based on his physical fitness, baseline data and existing health limitations.

It is important for an athlete to focus on 2 main issues:

what to look for when choosing the direction of group fitness classes;
how to decide on a workout program for weight loss.

The first step in selecting the type of training should be a visit to the testing room, located in the vast majority of fitness centers. After questioning the client, the medical professional will conduct basic procedures to determine the person’s health status.

At the end of his examination, the specialist will give the beginner recommendations on the type of fitness with which he will be able to achieve results in the shortest possible time.

When evaluating the sports direction proposed by the doctor, it is important for someone losing weight to pay attention to:

Level of training of the main group members. If the group was formed a long time ago, then most of its participants are already familiar with the exercises and practice in a more complex mode.
Professionalism of the fitness instructor. The coach must be attentive to each group member, try to monitor the athletes’ compliance with the exercise technique, answer questions that arise, and also understand the basics of physiology in order to be competent enough to draw up a training program.
schedule . The training time should be as convenient as possible for those losing weight. Otherwise, he will have to periodically miss classes, which will significantly reduce the effectiveness of the load.

In order not to make a mistake in choosing, a beginner should attend a trial lesson in a specific fitness area, and then evaluate his well-being and emotional state necessary for further work on himself. You can understand whether the training program offered by a particular fitness instructor is suitable for losing weight only after talking with him.

In this case, you should pay attention to the following aspects:

age of athletes;
training intensity;
combination of different types of loads (cardio and strength);
the admissibility of performing exercises taking into account existing health restrictions of the person losing weight.

The correct choice of fitness direction does not guarantee that an athlete will quickly get rid of fat. The key to losing weight is following the principles of proper nutrition and regular physical activity.

Fitness aerobics for weight loss at home

If you decide to study on your own, then you can start with video tutorials. Gradually, it is better to create your own set of exercises, taking into account which areas of the body need to be given increased stress. Typically the following elements are included:

Steps;
run;
jumping;
swings;
jumps;
lifting the limbs;
tilts.

For training, it is necessary to choose the right music, this will help create a certain atmosphere. The melody performs several functions at once. Music helps count repetitions, so it is better to choose songs with a square structure of 32 counts. Pace is also important. It must be selected taking into account the direction of training. The higher the pace, the greater the load. Not least important is the emotional background of the music. It is advisable to select positive compositions. You can train at home in any comfortable clothes that do not restrict your movements and light sneakers.

If you are just starting to engage in fitness aerobics, the following set of exercises for weight loss will suit you. It begins with a warm-up, which lasts approximately 5 minutes. Each element is performed for 10 repetitions. Exercises:

Steps in place. Alternately lift your left and then your right leg, bending your knees.
Strengthen the exercise with your arms. On 1, extend the right one in front of you, on 2 – the left one. 3–4 – hands are lowered one by one.
On the count of 1–2, place your feet shoulder-width apart, and on count 3–4, bring them together.
Extend your arms along your body. Place your feet shoulder-width apart. Bend your right arm. With your left knee, try to reach your elbow (with a swinging motion).

The main part of the workout lasts at least 20 minutes. The elements are performed 10–20 times on each side. Exercises:

Stand on your right leg. Stretch the left one forward, lightly touching the floor with your toe. Take your arms back. Jump and transfer your body weight to your left leg. At the same time, do an overlap with your right shin. Jump back to the starting position. Repeat on the other side.
Bring your feet together. Bend your elbows in front of your chest. Step to the side with your left foot. Add another one. Step your right foot to the side. Over the same shoulder, turn 180 degrees. Place your left foot. Repeat in the opposite direction.
Place your feet together. Stretch your arms parallel to the floor. Bend your left leg. Pull your knee towards your chest as much as possible. Repeat on the right leg. Take one side step on each side.
Keep your feet together and bend your elbows in front of your chest. Do a half squat on your right leg and a side lunge with your left. Return to the starting position. Repeat on the other side.
Get on all fours. Extend your left leg parallel to the floor. Bend your knee at an angle of 90 degrees. Return to starting position, repeat on the other side.

The last thing is a cool down, which lasts approximately 5–7 minutes. Elements must be repeated 10 times. Exercises:

Lie on your right side. Bend your left leg at the knee, straighten it, stretch it back and up, return to its original position. Repeat on the other side.
Lie on your back. Touch the floor with your palms. Lift the top of the body. Bend your legs at the knees, pull them as close to your forehead as possible. The hands remain motionless. Return to the starting position.
Perform side steps first in the forward-backward direction, then left-right.

Using special sports equipment, you can significantly diversify the program and increase the effectiveness of your classes. The following devices will come to the rescue:

Step platform. Equipment for performing rhythmic stepping exercises. The platform must be very strong and stable, non-slip.
Gymnastic mat made of rubber, thermoplastic, and other materials.
Slide boards. Helps simulate roller skating.
Gymnastic balls (fit balls).

Rules and secrets of effective fitness for weight loss

Group fitness classes will bring visible results to those losing weight after 3-4 weeks of regular training, provided they follow the basic recommendations of experienced instructors and nutritionists.

For example:

In order to lose weight, it is recommended to exercise 3-4 times a week for 1.5 - 2 hours. Longer or more frequent exercise can lead to overtraining of the muscles and the occurrence of pain in the body, due to which the intervals between subsequent exercises of the athlete will become longer. This trend will lead to a decrease in the effectiveness of the training.
Exercises for weight loss should be performed in strict accordance with generally accepted techniques. This will not only make the exercise as effective as possible, but also minimize the risk of injury. If during training the athlete does not understand the algorithm for performing an exercise, then he must skip it or ask a fitness instructor a question.
It is important to monitor your heart rate. During cardio exercise, the pulse range should vary from 120 to 140 beats/min, and during strength training - from 140 to 160 beats/min.
Fitness complexes for weight loss should begin and end with a warm-up and cool-down, respectively. If warming up and stretching are not included in the main group training program, you can do them individually by doing them yourself by coming to class for 15 minutes. earlier
Give adequate time to sleep at night and rest during the day. Ignoring this recommendation can lead to physical exhaustion of the body, which will result in weakened immunity, muscle pain and an increased risk of injury during sports.
Eliminate from the diet or reduce as much as possible the amount of fried foods, smoked, salty, spicy, flour and sweet foods. Fast carbohydrates, despite the immediate increase in energy in a person losing weight after consuming them, are not absorbed by the body, but are “deposited” on the most problematic areas - the stomach, sides, thighs, buttocks, back and arms.
Refuse to eat 2 hours before and 1 hour after the intended group lesson. This will trigger the need for the body to produce energy by breaking down fat deposits.
Maintain a drinking regime not only during exercise, but also during wakefulness in general. A sufficient amount of fluid consumed by an athlete helps accelerate metabolic processes and maintain the normal functioning of all vital systems and internal organs.
Keep a food diary. In a notebook, record not only the name of the dish and its ingredients, but also the volume of the portion eaten. This will allow you to analyze your eating habits, avoiding mistakes when losing weight in the future.

In addition to following the above recommendations, it is important for those losing weight to pay attention to their psychological state.

You shouldn’t scold yourself for eating a bun, it’s better to find out the reasons for “eating”, eliminate them in the future, pay attention to positive changes in your appearance, rewarding yourself for the work done in “safe” ways for your figure, for example, the long-awaited purchase of a new T-shirt or a hike to the cinema.

Description of group training programs in our fitness club

Hot Iron (hot iron) and Iron Cross (second stage of Hot Iron Systems)

A patented German system, which only trainers who have completed German advanced training courses and successfully passed licensing tests have the right to teach.

A system of group strength training with mini barbells to build a quick and long-lasting effect.

The Hot Iron system has a number of undeniable advantages:

acceleration of metabolic processes by 30%, as well as the possibility of stable weight loss without additional diets and aerobic training;
burning excess fat tissue, tightening muscles, changing body composition;
burning 900 kcal in one workout lasting 1 hour;
strengthening the bone frame, increasing muscle strength and joint flexibility;
effective elimination of sagging and cellulite;
correct figure correction and reduction of body volume;
scientific approach to compiling exercises, working with the best trainers who have the appropriate certificates;

For maximum results, it is recommended to do the Hot Iron program for an hour three times a week, thereby giving the body a day of rest between workouts for the purpose of recovery.

Video of Hot Iron training in our club with a certified trainer using licensed plans!

WEIGHT LOSS fitness project for figure correction, weight loss

In 2020, we launched a fitness project for everyone who wants to lose weight FAST, NATURALLY, FUN, NO-STRESS!

“Weight Loss” turned out to be one of the most desired programs of our club. We regularly recruit mini-groups and already in these minutes someone is losing extra pounds!

What is included in "Weight Loss":

Extra-class trainer services!!!!!
3 classes per week (12 in total for a month-long course) - classes are cool, intense, fun and super-effective (see video below)
everything happens in mini-groups, allowing the trainer to pay a lot of attention to each participant
Meal plan and drinking regime for participants
Control and motivation by the trainer-curator
Gifts are provided for the most impressive results

Group training for weight loss

Fitness taught by instructors during group classes may vary depending on the physical fitness and age of the majority of those present, as well as the specifics of their chosen area.

The most effective weight loss complexes, designed for people under the age of 35 who do not have serious restrictions on playing sports, are as follows:

Low Intensity Fitness: body tilts to the right/left – 2 min. (to complicate the exercise, it is permissible to use elastic loops); leg swings from a position lying on your side - 5 sets of 30 repetitions for each leg (you can also use sports elastic bands, complicating the athlete’s task by the fact that during the swings he will have to overcome the resistance of the loop); swing your legs upward from the “plank” position (lift your legs as slowly as possible, fixing them for 10 seconds at the top point) – 4*30 for each leg; forward lunges from a standing position (to increase the load, it is permissible to use dumbbells as weights) – 6*20 for each leg; gluteal bridge (with fixation of the pelvis at the top point for at least 20 seconds) – 4*30.
High-intensity fitness: jumping onto a hill (if those losing weight are insufficiently physically prepared, it is permissible not to jump, but to walk onto a hill, thereby increasing the distance from the floor to the support) – 4* 25; deep squats with weights on the shoulders – 5*30; static squat (when the athlete is at the bottom of the squat, the front surfaces of his thighs should form a straight line) – 3 sets of 1 minute; moving to the side with side steps in a squat – 2 sets of 1 min. for each side; push-ups (if it is necessary to correct the exercise to the actual level of physical fitness of the group members, it is permissible to use its variations, for example, push-ups from the knees or push-ups from heights) – 5 * 20; static gluteal bridge – 3*90 sec.; crunches on the press (with effort – exhale; with muscle relaxation – inhale) – 5*40.

Rest between approaches in the above group training options should be no more than 40 seconds. Provided that the direction of group classes is correctly selected for a specific person, fitness can bring the first results in weight loss after only 4-5 weeks of regular training for the athlete.

During collective training, it is important for those losing weight to concentrate on following the exercise technique and their own feelings, and not on the successes of those around them. Otherwise, dissipation of attention can lead to a decrease in the effectiveness of classes or even injury to the person.

Pilates

Only at first glance it may seem that Pilates is not much different from ordinary fitness classes. In fact, there are a lot of things that make this exercise system stand out.

Firstly
, Pilates does not require high speed and intensity of exercise; the main thing is to move smoothly and softly, working for quality.
Secondly
, in Pilates exercises, correct breathing is very important: the chest or stomach should not swell, inhale before each effort, exhale at the moment of tension.
Thirdly
, this type of activity requires concentration, control over the body and its every movement - Pilates as a whole is designed for its lovers to learn to feel their body better.

All these features of the Pilates system allow you to improve your figure, making it slim, but without increasing muscle volume - the body thus develops very harmoniously. But only if the technique is followed. Therefore, it is better to practice Pilates not alone, but in a group under the guidance of a professional.

Exercises in the gym for weight loss

It is not recommended to suddenly start high-intensity exercise in the gym, especially if you have been far from sports. An adaptation mode for entering the program is required. To do this, aerobic training is carried out for several months. For example, you can limit yourself to regular running, visiting the pool, dancing. Experts recommend taking a short yoga course, which will help you develop flexibility in your muscles. Pilates exercises are also useful.

Video: exercises in the gym for weight loss

After this, you can already increase the load; working with weights is acceptable. When starting to exercise in the weight loss room, it is advisable to warm up thoroughly. A sufficient level of cardio load also plays an important role. In the first minutes of the training session, it is recommended to work on the treadmill. An effective but gradual entrance into the training process is ensured by working on an exercise bike and jumping rope.

All trainees, regardless of gender, can be offered a complex set of supersets, the effectiveness of which is high. It includes a series of several exercises that target individual muscle groups. The break is completely excluded.

Universal program

The complex includes a two-day series of exercises for various muscle groups. They must be repeated at least 15 times. For twos, a three-time repetition is defined. You can visit the gym on a gentle basis - twice a week.

For the first day, the work plan is as follows:

hanging with leg lifts, additionally hyperextension;
lunges with work with dumbbells, as well as French press in a standing position;
bringing the legs together and pulling a horizontal block to the waist area;
lifting dumbbells with an emphasis on the biceps, as well as using an incline leg press machine;
leg raises followed by overhead block pulls (use a wide grip).

On the second day, the exercises change:

Press the barbell from the chest position using a narrow grip. Additionally - pull-down of the upper block in a parallel grip.
Bend your legs and work the pullover with dumbbells.
Working on the floor or with a bench is a twisting exercise. Additionally – deadlift.
Lying down, bring your arms together, weighted with dumbbells, and also straighten your legs using a machine.
Bench press with dumbbells on an incline bench, and then squat with a barbell load.

Complex for men

In order to increase the effectiveness of a weight loss program, a set of exercises for men is made challenging. The equipment is selected so that the limit is 13 repetitions of the exercises. The number of repetitions must be increased over time:

the first 14 days – 1 approach;
third week – repetitions are halved, but the weight of the projectile increases;
fourth week - the weight does not change, but with two approaches.

A three-day program is recommended. The approximate number of repetitions and approaches is indicated in parentheses.

On day 1, the training program is as follows:

squeezing the barbell in a supine position from a bench (8x3);
raising your arms on a bench in a lying position and using dumbbells (12x3);
exercise “butterfly” (8x2);
row – upper block in a wide grip (10x3);
hyperextensive complex (15x3);
a set of pull-ups with the bar placed behind the head (8x2);
row to the waist – working with a barbell in an inclined position (10x3).

On day 2:

bench press with a barbell from behind the head in a sitting position (8x3);
biceps training by lifting dumbbells while sitting (10x3);
moving in steps with dumbbells (10x3);
raising weighted arms in a standing position (10x3);
raising the body to train the upper abs (20x3);
work with parallel bars - push-ups for triceps (10x2);
French type bench press (12x2).

On day 3, the number of exercises is reduced to five:

lying in the machine leg press (8x3);
moving your legs like lunges using dumbbells (8x3);
bending the exercise machine with legs (10x3);
raising arms with work on a Scott bench - biceps training (12x3);
hanging with leg raises (12x3).

Another complex for men

This superset program belongs to an advanced level. It is recommended to start it after mastering the previous exercises.

Day 1:

in a position on an inclined bench, twisting exercises, as well as a hyperextensive complex (20x4);
working with a barbell in a squat position and with an upper block in a position behind the head (15x4);
exercise with a barbell from the chest in a sitting or standing position + bending the lower limbs while lying down (20x4);
push-ups from a bench with your hands behind your back, barbell rows to the chin area (20x4).

Day 2:

lift legs with emphasis, as well as deadlifts (20x4);
do lunges weighted with dumbbells, exercises with horizontal lateral rows (15x4);
press the barbell from behind the head (sitting or standing position) + training extension of the lower extremities (20x4);
do push-ups with a wide grip, and also bend your arms with a barbell while standing (15x4).

Day 3

in a position on the floor, do crunches, additionally hyperextensive exercises (15x4);
do push-ups with your legs while in the machine, + press the barbell on a bench ((15x4);
working with a narrow grip with an upper block + bending over with a barbell in the shoulder position (15x4);
steps to an elevation with a load, as well as dumbbell raises in a lying position on a bench (15x4).