Total body fitness - what is it, technique, a set of exercises for beginners

Total body fitness is a whole range of sports training aimed at fighting extra pounds. The main thing in the complex is that strength exercises affect the whole body and include all muscle groups in the work.

What is Total Body Fitness

Total Body is a type of workout that is distinguished by high energy intensity of classes aimed at developing strength, body flexibility and endurance. Highly effective strength training helps to improve the condition of individual muscle groups while simultaneously exerting stress on the entire body.

During Total Body Fitness classes:

• the muscles of the buttocks and legs, the press are carefully worked out;
• extra calories are actively burned;
• posture improves;
• relief forms appear;
• the body is strengthened and physical fitness is maintained.

Classes are always accompanied by musical compositions that set the rhythm of the movements. Strength training consists of a variety of techniques and exercise approaches. The entire load on the body corresponds to a person's sports training, which will be determined by a specialist - a fitness instructor.

To improve the effect of burning calories in Total Body Fitness workouts, use:

• dumbbells;
• shock absorbers;
• tools that allow you to smoothly increase the load and more quickly get the desired effect.

Features and rules of Total Body training

Depending on the physical fitness of a person, training can take place both in a group and individually. The main feature of Total Body fitness classes is that exercise complexes work for the result: fat burns out, but muscle mass remains.

The main rule is the alternation of exercise modes, which can be:

• static;
• dynamic;
• isolated;
• complex.

Regular workout attendance will help:

• lose weight;
• saturate the body with oxygen;
• improve the performance of the cardiovascular system;
• make the body embossed and beautiful;
• to be not only slim and healthy, but also calm, balanced.

The result of the lessons will be especially useful if the complex includes:

• carry out the correct diet and drink;
• monitor the emotional stress of the body;
• introduce daily outdoor walks into your schedule;
• observe the regularity of attending classes;
• set aside time for rest.

In order to avoid injuries and consequences, training is carried out under the guidance of a trainer, especially when working with sports equipment. It is necessary to have comfortable sports shoes and clothes for classes.

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What results can be achieved from regular exercise

Total Body fitness (what it is was described above, and what results can be achieved will be discussed later) is a type of sports activity, the results of which are manifested with each workout.

A combination of strength and aerobic exercise gives good results:

1. The muscle corset is strengthened.
2. Fats are noticeably burned and metabolic processes of the body are activated.
3. Cardio loads train the heart muscle, endurance develops.
4. The oxygen saturation of the cells improves.
5. The work of the nervous system is stabilized.
6. The abdominal press is formed.
7. Improves posture and flexibility of the spine
8. The muscles become prominent.
9. The figure becomes slim and fit.
10. The metabolism is normalized.

The first changes are visible after a week of regular classes (3 times a week). There is a feeling of lightness, grace and confidence. The result becomes pronounced after a month of training and lasts a long time.

If a person trained for 1 year and quit training, then the result remains for another 3-6 months, depending on the individual characteristics of the organism.

Who is Total Body classes suitable for?

Classes are suitable for almost everyone, regardless of sports training, if there are no medical contraindications. Total Body Fitness is a program aimed at total changes.

A huge number of subspecies of modern fitness allows everyone to choose a feasible workout:

• Functional training Is a complex of daily exercises aimed at developing endurance, flexibility and speed. The meaning of the new stage in fitness is to teach a person the correct movements in everyday life. It is easy to get up and sit down, jump over a puddle, carry the child correctly in your arms, and do bends when working in the country.
• Step aerobics - a gentle set of exercises for joints and cardio load. This type of fitness helps you maintain a healthy weight, build endurance and increase bone density.
• Strength training with fitball intended for older people with ankle injuries or suffering from varicose veins and obesity. This type of fitness has a reduced load on the lower limbs.

Total Body fitness and all its directions provide good results, which is important when practicing this sport. Having tuned in to the program, you always want to train.

Disadvantages of Total Body

The main disadvantage of Total Body training is the unprofessionalism of the trainer. A new and modern form of training requires special attention when working with clients individually. The incompetence of a coach can become a health problem for those wishing to practice this sport.

Therefore, when choosing a training room, you should learn in detail about the professionalism of the instructor leading the lesson, specify the exercise program and contraindications. A correctly selected set of exercises is the key to a high result.

Contraindications to classes

Total Body also has contraindications to exercise.

You should not engage in high-intensity training for people with the following diseases:

1. Arterial hypertension.
2. Diseases of the heart and vascular system.
3. Diseases of the spine and joints.
4. Injuries and the postoperative period.
5. Pregnancy.
6. Viral infections with fever.
7. Chronic diseases of the respiratory system.
8. Gynecological diseases.
9. Neurological disorders.

Among Total Body classes there are always alternative options that allow you to strengthen and restore the body. All loads are discussed with the instructor and the most gentle, but effective sets of exercises and programs are selected.

A set of exercises for beginners

Before starting Total Body classes, first of all, it is necessary to assess the physical capabilities and state of the body. Fitness for beginners has its own list of recommendations and rules that will help a beginner avoid mistakes and injuries.

The main program should always include:

• heart training (walking, running);
• strength exercises (using sports equipment);
• exercises for flexibility.

The best starting exercises for beginners are:

1. Stretching the muscles. Take position: feet shoulder width apart. Perform head tilts to the right, left, back, forward up to a count of 30. Approach 2 times with a break.
2. Pushups... To take a push-up position, you should lie on the floor, put your hands shoulder-width apart and hold your body in a horizontal position. The main thing is not to bend your back and not stick out your butt. Slowly lower the body to 2 cm from the floor and, wringing out your arms, straighten your elbows. For a more simplified version, you can start classes with push-ups from your knees or against a wall. Do 10 reps. The number of approaches is 4.
3. Plank. A classic option for beginners is the static bar exercise with an emphasis on the forearm. Take an emphasis lying on your elbows. Legs shoulder width apart, straighten knees, back straight. Perform three sets of 30 s.
4. Raising the legs while lying. Lie with your back on the floor, bring your legs together, pull your socks forward, and put your hands along the body, palms down. Raise your legs up perpendicular to the floor, hold for 2 s and lower them down, without touching the floor. Repeat the exercise 8 times. The number of approaches is 5.
5. Swing your legs. Take a position lying on your side. Take your upper leg high up and hold for a couple of seconds. Return to starting position. Perform 10 times on each side in 3 sets.

The main thing in the classes is a positive attitude, the correct choice of the starting program and a competent instructor.

Weighted Exercise Complex

To achieve a perfectly pumped body, you should increase the effectiveness of training, giving preference to a complex of strength exercises.

You can make standard exercises heavier if:

• increase the number of repetitions of exercises;
• reduce rest between workouts;
• add the number of approaches;
• combine some exercises into a complex;
• increase the duration of the cardio load;
• add weighting exercises to the complex.

Total Body fitness (what it was said above) is a universal set of exercises that allows you to perform, in addition to standard aerobic exercises, power complexes with weights.

Common weights:

• The most common weights for Total Body are bracelets weighing from 0.5 to 5 kg. They are worn on the arms and legs before doing the exercises;
• A weight belt is a less popular fitness device, but it perfectly develops the body's endurance;
• Sand bracelets and belts are loose models that are effective for hiking. For beginners, a weight belt weighing up to 2 kg is suitable.

The complex of weighted exercises includes:

1. Raising your arms in front of you... Fasten the weight bracelets on your arms. Become straight, turn your shoulders, lower your arms. While inhaling, raise your arms in front of you and perform scissors exercises, counting to 20. Raising your arms above your head, repeat the scissors. Slowly lower the outstretched arms across the sides parallel to the body. Perform 2 sets of 15 times.
2. Swing your hips. Stand sideways to the chair. Lean on your hand, and bend the other hand at the elbow and put it on the thigh. The supporting leg is placed on the side of the chair. Straighten the other leg and keep it in front of you. Lower and take aside. Change legs. Perform 20 times in 5 sets.
3. Adduction and extension of the legs. Take a position lying on your side. Bend your lower arm at the elbow and support your head. Bend your upper leg at the knee and put it on the floor. Raise and lower the lower leg. Change the side of the starting position and work with the other leg.
4. Exercises for the waist... Take a position - basic stance, legs are wider than shoulders. Draw in the stomach and do not relax. Bend your right arm at the elbow and place it on the waist. Counting to 10, we pull the left hand up as high as possible, counting to 10. Change the hand and perform the exercise 15 times in 2 sets.
5. Press. Lie on the mat and rest your elbows. The legs are bent at the knees and slightly raised from the floor. Tighten your stomach, and bend your legs and pull them to your chest. Return to the starting position, but do not put your feet on the floor. Do 3 sets of 15 reps

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Total Body workouts with inventory

Total Body Fitness - what kind of loads it is, and what strength exercises can be performed, the instructor will explain. Aerobic and strength training is supervised by an experienced professional to avoid injury.

For Total Body exercises, the following sports equipment is used:

• dumbbells;
• weights;
• barbells;
• medical balls (medball);
• big balls (fitball);
• gymnastic sticks (bodybars);
• step platform

You can work out all the muscles of the body, learn the technique of execution, adjust the load and get the maximum effect from the workout if you use sports equipment correctly.

Exercises with sports equipment:

1. Exercise with a bodybar. A modern sports equipment helps to strengthen posture and adjust the figure. Take a position - feet shoulder-width apart, back straight. Put the bodybar the weight recommended by the trainer on your shoulders and grab it with your palms at the ends. Inhale - squat, try to keep your knees at 90˚. Exhale - rise. Repeat 30 times in 2 sets.
2. Exercise with medball helps to develop balance. A medball is a round ball-shaped weight. Its weight can be from 1 kg to 20 kg. Take a position - the main stance. Bend your left leg at the knee, and take a medicine ball in your hands. Stretch your right leg back and your arms forward. Stand in this position for a couple of seconds and return to the starting position. Perform the exercise 10-15 times, alternating legs. The number of approaches is 2.
3. Fitball lessons help to strengthen the muscle corset and improve movement coordination. To do this, take a ball corresponding to the height. Rest your feet on the wall, and lay your hips on the fitball. Clasp your hands in the lock behind your head or cross over your chest. Lower and raise the body, returning to its original position. Perform the exercise 15 times in 4 sets.
4. Swing the kettlebell. Put your feet shoulder-width apart, take the kettlebell with both hands, bend forward and bring it between your legs. Keep your back straight. Swing to the shoulder and tilt again. Repeat the exercise 15 times, the number of approaches is 3.
5. Dumbbell lunges. The exercise should be done slowly so as not to injure the knee. Take dumbbells in your hands and in a semi-squat position put your left leg forward, and take your right leg back. Keep your knee suspended. Perform lunges alternately, changing the stance. It is important to keep your balance and back straight. Perform 15 times, the number of approaches is 3.

How long does the workout last

Total Body fitness is a workout for all muscle groups. The alternation of exercises of different strengths shows that the result is a correctly calculated duration of the load.

The interval training method consists in repeating exercises after a certain time and the basic principles of such training are:

• load and rest is duplicated up to 10 times;
• the rest time is equal to the load time;
• the duration of the exercise is 5-10 minutes;
• heart rate - 50% of the maximum;
• in training, always adhere to the individual loads and recommendations of the instructor.

Training blocks give the muscles maximum load. Your calorie burn rate cannot be high if your workout is short. The minimum duration of classes should be 50-60 minutes, no more. The last 5 minutes are spent on restoring breathing and stretching.

Music as a Factor to Improve Training Efficiency

Music for sports is a matter of taste. Exercising to music, and challenging exercises are easy. Different music is used for different types of training. Its main function is to create a favorable atmosphere and motivation to achieve performance.

Correctly selected music invigorates, raises the heartbeat, helps deliver oxygen to the muscles, and improves the performance of the set results.A well-chosen musical genre for endurance training increases this figure to 10-15%.

Fast paced genres are suitable for endurance training:

• Hard rock;
• pop;
• techno.

Strength training works well with compositions with a repetitive rhythm:

• Hard rock;
• electropop;
• dance electronic music;
• electro house;
• rock.

A block of exercises with low activity is good to perform with calm music without vocal accompaniment.

The following genres are suitable for these exercises:

• soft rock;
• blues;
• indie rock.

The cardio workout block is most effective when performed to music with a powerful and fast rhythm in the style of:

• pop;
• electronic dance music;
• heavy metal genre.

Music sets the rhythm, helps to start, maintains speed and switches the body to effective work. It helps you focus on the result of your workout and the different training zones demand their own pace.

Pro Tips: How to Maintain Your Workout Results Total Body Fitness

Total Body fitness (which is and the features of the exercises were described above) allows you to maintain muscle mass for a long period of time. The result of fitness training is quick and lasts a long time, but the termination of training leads to its loss in 3-4 months.

Changes in the quality of physical activity, lifestyle, nutrition, can also cause a decrease in muscle mass.

The longer a person trained, the longer the volume and shape of the muscles is maintained.

You can save the result from training if:

1. Stick to proper nutrition. The advantage remains with protein foods, vegetables and fruits.
2. Drink plenty of clean, non-carbonated water, prefer low-calorie drinks and herbal teas.
3. Changing your training regime is a step towards consolidating your results. Do stretching exercises at home to maintain muscle shape. Taking a break from strength complexes, you should do stretching. Stretching your muscles, your body, and developing flexibility will extend the results of your past workouts.
4. A complete rejection of physical activity is unacceptable. Walking, running, cycling, skating, skiing, or jumping rope will be effective support for maintaining muscle volume. Lesson time is minimal, but sufficient to maintain the form.
5. Strengthen the result by taking a vitamin complex, especially during the winter-spring transition period.

The gained mass and relief without physical support will gradually change, so Total Body Fitness will help to keep the attractiveness.

The fact that this set of training will help change not only the body, but also the worldview is a fact. It is suitable for people seeking excellence by promoting health.

Video: Total Body Fitness

A complete course of fitness workouts for girls at home:

Total Body Interval Workout: