Fitness trends: new types of group exercises gaining popularity in the West

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For those who want to not only improve their figure, but also increase their vitality, fitness centers offer a lot of directions. It is sometimes difficult for a person who is far from sports to choose the right one, given that varieties of popular fitness are sometimes transformed into something completely unimaginable. Here you can find cocktails of aerobics, strip dancing, oriental martial arts and special forces training techniques.

The main recommendation: choose directions that correspond to your primary training, and also use techniques that are close to you - if you like to dance, then you will like directions using musical accompaniment, and if you like Chinese philosophy, then pay attention to Tai Chi classes.

Many areas have followed the path of combinatorics, combining aerobics, breathing exercises and strength training. This approach allows you to more effectively influence the body, due to the involvement of different body systems.

On eastern wisdom

Many modern health practices are based on eastern spiritual, meditative and martial practices. This is the harmonious development and improvement of body, spirit and proper breathing. Physical exercise can be combined with meditation and breathing exercises.

Yoga

A popular type of fitness that came to us from Indian teachings. Performing asanas has a beneficial effect on coordination and the musculoskeletal system. However, in case of problems with the spine, the coach must carefully work out a program for the student to prevent the problem from worsening. This type of modern fitness is effective in combating stress.

Taiji

Chinese gymnastics, popular in the Middle Kingdom, is based on spiritual practices and the basics of martial arts. This type of fitness is recommended for people of all ages. It is beautiful, restores joint mobility, and develops discipline.

Kalari Payattu

Another increasingly popular non-traditional fitness activity, which is based on Indian martial practice that harmonizes body and spirit.

Budokon

Or "budokan". Types of physical activities that have gained popularity in Hollywood and have been actively promoted by athletes and film industry stars since 2004. It is also a complex of martial techniques, meditative practices and breathing exercises from yoga and martial arts.

Recommendations

In order for exercise to help you lose weight, you should not ignore the recommendations of professionals.

1. Preliminary consultations with a therapist and trainer are required.
2. Be patient: weight loss will become noticeable only after a month (this is the minimum period).
3. During the exercises (30-45 minutes), nothing should distract you.
4. Physical activity should increase gradually: let the first lesson last only 10 minutes, but by the end of the month you should stretch it to 45 minutes; At first, hold the “bar” for 5 seconds, after 4 months - already 15 minutes. Don’t be lazy about loading your body, but for the first time, look for a complex for beginners.
5. Fitness weight loss involves not only doing exercises, but also following a loose but balanced (preferably protein) diet. Don't shy away from homemade protein shakes.
6. Don't skip warming up.
7. Alternate days of intense training with days of proper rest.
8. Drink enough water throughout the day.

And most importantly: weight loss exercises in a fitness club will help you achieve results much faster than doing it yourself at home. They are developed by professionals taking into account individual characteristics. It is very difficult to objectively assess your own parameters.

Directions including choreographic elements

Effective exercises from the training program for dancers and ballet dancers have long been mixed with developments in the field of physical education, giving rise to fitness that is attractive to women. Here you can find echoes of street dance, Latin, classical school and even oriental dances.

Baylotherapy

A type of fitness that all lovers of Latin American dance will appreciate. Venezuelan fiery melodies will accompany dance and aerobic exercises. Impossible to resist, recommended for children.

Cardiostrip

These dance fitness classes are for ladies who want not only to lose weight and restore muscle tone, but also to develop grace and sexuality. In addition to movements characteristic of aerobics, the complex includes elements of strip plasticity.

Dance aerobics

Numerous types of fitness for women based on rhythmic movements, music and spectacular combinations. Various styles can be used here - from belledance to Latin American and even African dances.

Pole Dance

This view is imbued with eroticism and seduction. Exercises based on performing a complex with elements of acrobatics on a pole (pylon), which was previously perceived exclusively as an attribute of a show in men's clubs. Now not only women, but also men are improving in this direction.

Alternative to dancing: Zumba

Following both American continents, the new-fangled dance style has conquered Russia. Zumba convention held in Moscow this spring attracted many fans. Zumba is fun, that’s the main motto of many fans of this fitness. And, of course, it’s useful! Zumba Fitness comes from Colombia. This is a dynamic mix of cumbia, merengue, salsa, reggaeton and other Latin American dances, hip-hop and aerobics. Recommended for everyone, regardless of skill level. The main advantage of the workouts is that they are fun and relaxed, a surge of endorphins after the session is guaranteed, and the number of calories burned during dancing is nothing short of pleasing (up to 700 per workout). Of course, you can do Zumba at home, using a video cassette, but it’s much more fun in a company. By the way, Zumba, like aerobics, also has many directions - from special children's Zumba to aqua, dancing in the water.

Alexey Kovalkov

nutritionist, presenter of the programs “Food with and without rules”, “Family Size”

Aerobic exercise is one of the most important components of weight control techniques. If they are used incorrectly, weight loss usually does not occur or is insignificant. Considering physical activity as an independent method of treating excess weight is a big mistake. An integrated approach is needed here.

Cardio training

These popular fitness trends will help strengthen the cardiovascular system, increase endurance and effectively burn extra calories. Most often, classes are held in groups using rhythmic music.

Shaping

A rhythmic fitness direction that helps restore the body or create the desired shape. Group classes are popular with women and are often held in schools for teenage girls.

Aerobics

One of the popular trends that does not lose relevance. Intensive group classes will help restore muscle tone and vitality to the entire body. One of the first sports areas that came to Russia in the 90s from abroad.

Aquadynamics

Classes are held in a swimming pool, so they will be of interest to teenagers, pregnant women and people with spinal problems, as the water relieves stress from the back. Despite the apparent simplicity of the exercises, they will require effort and after the session you will feel that the muscles have been well worked.

Step aerobics

The peculiarity of this fitness direction is the steps. Various combinations of stepping exercises are used using special step platforms that simulate the ascent and descent of steps.

Main types of group classes, their characteristics

All types of training can be divided into several groups:

• cardio training using your body weight;
• power, giving relief;
• intelligent body";
• with elements of martial arts;
• with dance elements.

Regularly performing fitness exercises helps to lose weight and reduce body volume, makes the skin more elastic and toned, and eliminates sagging and the appearance of cellulite. The effectiveness of classes is explained by several key factors:

1. Burning fat cells during training and for several hours after it. Intense fitness classes trigger fat burning processes in the body and stimulate metabolism. The launched mechanisms operate not only during classes, but also after their completion.
2. Reducing subcutaneous fat reserves by increasing energy expenditure. During active physical activity, the body's energy reserves are used. This manifests itself in the burning of glucose and carbohydrates, which, in turn, stimulates the process of burning the excess layer of subcutaneous fat.
3. Active exercise leads to the formation of a calorie deficit: during fitness, more calories are burned than consumed in food.
4. Physical activity stimulates the normal functioning of internal organs and accelerates metabolism, which helps remove excess fluid from the body.
5. Physical activity forces muscle fibers to actively work, strengthening and tightening the body.

Power training

Varieties of fitness areas that actively involve exercises with machines, weights and weights will help increase physical strength and endurance. If until today you were frail, with a lack of muscle mass, then strength training will help correct the situation.

Tai-bo

Classes are conducted in an intensive mode using elements based on Thai boxing techniques. Imitation of blows, dodging, jumping - all at a high pace. Weighting agents may be used.

Kick aerobics

Combined modern trends in fitness are ready to combine effective techniques. As an example, this direction: tai bo, jump rope and strength exercises. Not only muscles are being pumped, the lungs and cardiovascular system are working hard.

Body Sculpt

Fitness suitable for women and effective for men. Work is carried out with a weight of no more than 6 kg, while muscle development remains at a high level. Included in modern types of fitness, aimed at accessibility to a wide range of people.

Cross-fit

This type of fitness is recommended for those who are physically resilient or who want to become one. This area of ​​fitness combines strength and static exercises. The training is carried out in an intensive mode with a constant change of activity.

Welcome, dear readers of our blog! Every year more and more different directions appear in the world of sports. What types of fitness do you know? Oh yeah! There are many of them! How to choose the most effective one from them? Here, of course, it’s worth thinking first about what goals you are pursuing.

In almost every article of ours related, in one way or another, to getting rid of extra pounds, we give you a recommendation to increase physical activity. But many of the areas of fitness have their contraindications, and besides, immediately taking up active sports can be difficult for those who are overweight.

What to do in this case? What type of fitness is most effective for losing weight with low loads?

Pilates can provide salvation. Pilates for figure and health is an ideal combination of physical activity on the body, taking into account the gradual transition to more complex forms of exercise.

Content:

No contraindications!

Pilates is an adapted version of physical activity to restore physical fitness. Exercises of this type of fitness were originally developed for athletes returning to sports after serious injuries to the musculoskeletal system.

Currently, this training system is also used for the rehabilitation of people who do not have a sports background after suffering injuries. Since the main function of Pilates is to care for health, this system of physical activity has no contraindications.

Often people who are overweight have various problems in terms of cardiovascular health. And this is one of the contraindications for intense physical activity. In this case, it is recommended to resort to Pilates for weight loss, since the versatility of its exercises allows you to choose the optimal load for any person.

The same applies to those who are not confident in their abilities and are just starting to play sports. This type of fitness is also convenient because its training system provides for complicated and simplified versions of the same exercise.

Pilates effect

What is the “magical” effectiveness of Pilates? We list just a few of its positive aspects that it has on our body:

1. During training, the maximum number of muscles is involved, including internal ones. Many of the intrinsic muscles are not used in other exercise systems because they are small. However, these muscles, despite their size, play an important role in the formation of an ideal figure. For example, the problem of a bulging belly can be very effectively solved with the help of Pilates exercises.
2. The training itself is not intense, and you won’t be able to burn a lot of calories in an hour of work. On average, you can consume from 250 to 300 kcal per workout. However, you should not be upset about this, since these exercises have a long-term effect, and the formation of muscle tissue occurs even when you are already resting after training.
3. One of the fundamentals of Pilates is proper breathing during exercise. During training, you should breathe through your chest: you need to take a deep breath and exhale completely, while your stomach should remain motionless due to the tension of your abdominal muscles. Such breathing promotes faster saturation of all tissues with oxygen, and also accelerates metabolic processes, which leads to faster burning of accumulated calories.
4. Another amazing feature of this exercise system is that the muscles developed during training lose their shape much more slowly than with any other form of fitness when you stop doing regular exercise. This has the obvious advantage that it is much easier to start such exercises after a break.

Examples of exercises

Despite all the seemingly prostate exercises, Pilates is considered not such an easy form of fitness.

The fact is that during the exercises you need to be as concentrated as possible on your movements and breathing, ensuring that all muscles are involved in the work.

Therefore, it is recommended that you conduct your first classes under the guidance of a qualified fitness trainer, who will be able to correct your body position in a timely manner or suggest how to do this or that action with maximum impact. And after that you can conduct training on your own.

Here are some simple but effective exercises that you can do at home every day to quickly achieve excellent results:

Take a “lying on your back” position, raise your legs at an angle of 90 degrees. From this position, slightly raise your head, straighten your arms along your body and also lift them above the floor. Make small springy movements with your hands up and down, but do not touch the floor with your palms. Do these movements 25 – 100 times, depending on your training.

Take a “lying on your back” position, with your legs extended on the floor and your toes pulled towards you. Straighten your arms and raise them above your head. From this position, slowly lift your body, then try to lie with your chest on your legs and stretch forward, hold this position a little, and then slowly return to the starting position. Repeat the exercise 10 to 20 times.

Take a “lying on your back” position, lower your arms along your body. Take a deep breath, and from this position, lift your legs up, taking the “birch” position. Lock your shoulder blades in the new position for five seconds, and then continue moving your legs and move them behind your head. You should touch your toes to the floor behind your head or try to reach as close to it as possible. Stay in this position for 10 seconds.

These exercises are as simple as possible and suitable for beginners. These exercises can be a great option for your morning exercise. Or you can add a few simple exercises from the video course “Hatha Yoga for Beginners” and get a full-fledged, versatile workout.

Stretching: what we are dealing with

And if you want your body to become not only stronger, but more flexible, then what sport should you choose? We recommend stretching. What is stretching?

The essence of this sport is to stretch the muscles of the whole body. Thanks to it, flexibility and elasticity of muscles develop, the spine and other parts of the body are strengthened.

You can engage in this sport regardless of age and level of physical fitness. Stretching is especially useful for people with excess weight problems.

Stretching is contraindicated for people with joint injuries, problems with the spine and cardiovascular system, and people with inflammatory processes or infectious diseases in the body should not attend such training.

In addition, it would be unwise to immediately start complex exercises after watching enough of the professionals; this sport requires gradual loads and an experienced mentor.

The benefits of stretching

Stretching classes include stretching and flexibility exercises. This type of activity perfectly relieves tension, helps relax muscles and improve the overall tone of the body, thereby slowing down aging.

An additional benefit of stretching is that thanks to it, you can effectively lose excess weight and improve your figure. By attending regular classes, you won’t even notice how quickly excess fat will disappear from problem areas.

1. Working out all muscle groups and rejuvenating the body.
2. Getting the desired slim and toned figure.
3. Prevention and elimination of problems with the spine, straight posture.
4. Improved mood, overall well-being and increased self-confidence.

Types of stretching

In addition to the classic, there are also aerostretching and power stretching.

Aerostretching

Aerial gymnastics on special surfaces. This type is suitable only for trained people, and beginners are recommended to start with regular stretching.

Untrained people can get injured during such activities. The basis of aerostretching is yoga, therefore, during the classes the spine, arm and back muscles are well stretched. And exercises performed in a head-down position rush blood to the brain, thereby activating and improving mental activity.

As a result of such activities, you get energy, body vigor and a great mood. But if you are just taking your first steps in stretching or yoga, we recommend that you start with light exercises.

Power stretching

A workout aimed at developing strength and stretching. Power stretching promotes active muscle growth, therefore it is especially recommended for athletes and people who want to give their body an athletic shape.

This type of training also effectively stretches muscles, strengthens tendons and ligaments, and improves the functioning of the central nervous system.

Stretching at home

If you are an inveterate homebody and prefer a cozy home environment to group exercises in the gym, then you should familiarize yourself with several rules before starting training:

• Before class, be sure to warm up for all muscle groups.
• Choose a pace based on your experience in classes, physical fitness and general well-being.
• Watch your breathing: it should be even and calm, exhale when bending, inhale when stretching.
• You should not continue training if you experience pain or discomfort; in this case, it is better to take a break or slow down.
• Movements should not be sharp and abrupt, smoothness and slowness, that’s what is important in stretching.

Basic exercises

It's always better to start with simpler exercises. Remember, if the exercise begins to cause unbearable pain, it must be stopped immediately.

Here are the basic exercises that should not cause you any difficulties:

We stand with our backs to the wall, stretch our arms vertically along the wall and smoothly squat.

We lean our chin tightly against our chest and turn our heads to the right and left, holding it in the extreme position for a couple of seconds.

We sit on the floor, put our legs together, bend forward, and keep our legs straight.

We lie down on a horizontal surface, lift our right leg and stretch it up, clasp our thigh with our hand and pull it towards ourselves without bending the knee. We change legs after thirty seconds.

We get on all fours, stretch our left arm forward as far as possible and our right leg back, and hold it like this for about fifteen seconds, then change everything.

The following exercise is performed in a standing or sitting position. We turn our head to the left more than ninety degrees, hold it for five seconds, return to the starting position, repeat the same thing, but with the right side.

From a standing position: left hand on your waist, right hand above your head, feet shoulder-width apart, stomach pulled in. We perform slow tilts to the left, while stretching our arm as much as possible for fifteen seconds, then changing our arms.

We lie face down, hands on the floor in front of us, knees spread shoulder-width apart, slowly rise on our hands, while bending our legs and bringing our feet together. We stay in this position for the maximum possible time and gradually return to the starting position.

Lying on your back, we rise on our hands and begin to slowly turn the body to the right, so as to sit on the outer thigh, all this time we perform light translational movements in the direction of the turn, then we fix the stretch and change the position.

Thus, we see that stretching is a fairly simple and effective set of exercises accessible to everyone, which, with due diligence, can not only transform our physical shape for the better, but also have a positive effect on health in general.

Have you already tried such workouts? What did you like and what didn't you like? What other types of fitness are there that can gently and easily remove excess pounds? Share your opinions in the comments. Tell us about your experiences with different types of fitness.

Additional information on this topic can be found in our articles:

— How to start leading a healthy lifestyle? Let's look at the basics - Daily routine as an important component of human health - Fighting excess weight: is it possible to eat at night - Water is the source of life: beneficial properties of melt water - Physical activity against diseases - What are the benefits of walking for health - 10 asanas for beginners in hatha yoga

See you soon!

Fitness with equipment

In addition to hoops and dumbbells, there are other types of sports equipment that can help improve your performance. Types of special fitness have also been developed to relieve stress on the spine, thereby making classes accessible to people whose capabilities may be limited after illness.

Core First

Classes in this area are conducted in 3 stages: dynamic warm-up, then strength exercises to work individual muscle groups and relaxation with stretching. Foam tubes, larger balls and other various equipment are used.

Bosu

Modern trends in fitness use existing developments. Bosu is a trend originating from fitball. A special balancing platform is used for strength, aerobic and cardio training. If we consider the most popular types of fitness, this is one of the most popular.

Slide aerobics

The exercises are performed on a special platform-track, which allows you to imitate the sliding movements of skiers and roller skaters. Classes are conducted in special shoes.

Fitball

Fitness is popular for women, but training on large balls is recommended for children and male athletes for whom it is important to develop a sense of balance. This kind of fitness is often done in groups, but home exercises are also possible.

What are the benefits of fitness?

The most common type of exercise is aerobics. It includes various types of exercises, including jumping in place, rhythmic walking and even dance elements. They will alternate, which gives a constant result and an excellent opportunity to lose weight.

With proper use of exercises, it is possible not only to lose excess weight, but also to improve metabolism, stabilize blood pressure, strengthen your immune system, and improve your posture.

Fitness for duckweed

These types of activities are popular not only among the fair sex, but also among men. Increasing the elasticity of ligaments, strengthening joints, something that is necessary not only to do the splits. High-quality stretching helps to achieve success in dancing and martial arts. This type of activity is chosen to prevent the development of arthrosis and arthritis.

Calanetics

Popular fitness for women, which can be used by men and children. The direction is based on sets of static exercises taken from yoga and ballet techniques. Physical work is accompanied by correction of breathing, which makes the complex effective for maintaining figure and tone.

Bodyflech

The direction of modern fitness, which is based on sets of stretching exercises for various muscle groups in combination with proper breathing. This practice helps to effectively cope with muscle tension and normalize blood supply to internal organs.

Stretching

The main goal of the classes is to increase the elasticity of the ligaments and the flexibility of the spine. A properly selected program will allow you to perform the splits or stand on a bridge even in adulthood. Exercises can be carried out either independently or with the help of simulators.

Among modern fitness classes, new areas of a comprehensive nature are appearing, combining elements of strength training, cardio and aerobic exercise, stretching exercises, strengthening joints, the spine with the addition of breathing exercises. The new trend is versatility, the ability to cover all body systems. Many fitness areas are adapted not only for men's and women's groups, but also include activities for children: for example, fitball, shaping, dance styles, tai chi and tai bo. Attending classes for young athletes helps develop correct posture, compensates for the lack of movement during school and strengthens the body.

#4 – New Gym Formats

In addition to strength training on different muscle groups, the new model gyms will offer exercises to develop coordination, agility and endurance.

In the USA, the trend now is for gyms with equipment that combines several types of loads at once. The popularization of this format was influenced by the release of the sports television show “Ninja Warrior”. Participants in the program attempt to overcome a challenging obstacle course to reach the top of Mount Midoriyama and claim a cash prize.

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While passing the test, participants are faced with such difficult tasks as overcoming a vertical ramp, climbing a net, doing pull-ups on gymnastic rings, etc.

After several seasons of the show were broadcast, gyms began opening in the United States, offering visitors the opportunity to test their abilities on machines identical or similar to those featured on the television show.