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

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

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

Weight Loss Benefits of Group Fitness

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

Among the positive aspects of this type of training are noted:

• A large number of already developed fitness programs designed for any level of physical fitness. Given that the vast majority of fitness clubs practice several areas of activity, 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 from a visitor of group fitness classes is to arrive on time for the workout, having enough strength to perform the exercises demonstrated by the trainer.
• Additional motivation. It is more difficult for a losing weight to give up sports or start doing exercises "in the floor of the legs" if other group members show more obvious results of their training.
• The opportunity to receive a load during group fitness for beginners or people who have a number of non-serious contraindications to sports. Most group fitness destinations are targeted at people with low to moderate fitness levels. This will allow those who are just starting to lose weight to explore the capabilities of their own body and understand what type of load suits them best.

Despite the large number of positive aspects of group fitness, such sports also have significant drawbacks, which must be taken into account when making the final decision about sports of this orientation.

For instance:

• The inability to individually adjust the training program. The only thing that is chosen by each person personally for himself during group training is the working weight of the sports equipment. The number of approaches and the total number of repetitions of the exercise is the same for all, regardless of the initial parameters of the losing weight, the goal set by him and the presence of contraindications.
• There is a high risk of injury to a novice athlete. If a person has no idea how to choose a working weight and what safety rules must be followed when working with a sports equipment, he risks getting a muscle strain, tendon rupture or joint dislocation.Despite the constant presence of a fitness trainer during the lesson, he physically cannot control every member of the group every second.
  
• The likelihood of overtraining... Losing weight, trying to match the level of the rest of the group, can overextend his body, as a result of which lactic acid accumulates in the muscles in large quantities, provoking the onset of pain in the post-workout period.
• Lack of pronounced progress as a result of training. Most of the fitness clubs operate according to the already developed universal training schemes. Such programs do not provide for adjustments based on the physical fitness of a particular person. The absence of changes in the intensity of loads leads to a decrease in the effectiveness of sports.
• Being attached to your group's schedule. Losing weight is forced to visit a sports facility at a set time, regardless of whether it is convenient for him or not.

Types of fitness

Group fitness classes are of various types and directions.

For weight loss, the most effective of them are:

Fitness choices

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

It is important for an athlete to navigate in 2 main questions:

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

The first step in choosing the type of training should be a visit to the testing room, located in the vast majority of fitness centers. The medical worker, after questioning the client, will carry out basic procedures to determine the state of human health.

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

When assessing the sports direction proposed by the doctor, it is important for those who are losing weight to pay attention to:

• The level of training of the main composition of the group. If the group was formed a long time ago, then most of its members are already well acquainted with the exercises and practice in a complicated mode.
• Professionalism of a fitness instructor. The coach must be attentive to each member of the group, try to monitor the athletes' compliance with the technique of performing exercises, answer questions that arise, and also understand the basics of physiology in order to be competent enough to draw up a training program.
  
• Schedule classes. The workout time should be as convenient as possible for losing weight. Otherwise, he will periodically have to skip classes, which will significantly reduce the effectiveness of the loads.

In order not to be mistaken in the choice, a beginner should attend a trial lesson on a specific fitness orientation, and then assess his well-being and emotional attitude necessary for further work on himself. To understand whether the training program proposed by a particular fitness instructor is suitable for weight loss is possible only after talking with him.

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

• the age of the athletes;
• the intensity of the training;
• a combination of various types of loads (cardio and strength);
• the permissibility of performing exercises, taking into account the existing restrictions for the health of the losing weight.

The correct choice of the direction of fitness does not guarantee the rapid disposal of the athlete from the body fat. The key to losing weight is following the principles of proper nutrition and regular physical activity.

The rules and secrets of effective fitness for weight loss

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

For instance:

• For the purpose of losing weight, it is recommended to exercise 3-4 times a week for 1.5 - 2 hours. Longer or more frequent loads 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 session as effective as possible, but also minimize the risk of injury. If, during training, the athlete does not understand the algorithm for performing the exercise, then you need to skip it or ask a question to the fitness instructor.
• It is important to monitor your heart rate.During cardio, the pulse range should vary from 120 to 140 beats / min, and with strength training - from 140 to 160 beats / min.
• Fitness complexes for weight loss should start and end with warm-up and cool-down, respectively. If warming up and stretching are not provided for in the main group training program, their implementation can be made individual by making them yourself, coming to class for 15 minutes. before
  
• Allocate adequate amount of time to sleep and rest during the day. Ignoring this recommendation can lead to physical exhaustion of the body, which will result in weakening of the immune system, muscle pain and an increased risk of injury during sports.
• Exclude from the diet or minimize the amount of fried foods, smoked, salty, spicy, flour and sweet foods. Fast carbohydrates, despite the immediate increase in energy in losing weight after their consumption, are not absorbed by the body, but "deposited" on the most problematic areas - the stomach, sides, hips, buttocks, back and arms.
• Refuse to eat 2 hours before and within 1 hour after the intended group session. This will provoke the need for the body to produce energy by breaking down body fat.
• Observe the drinking regime not only during the lesson, but also during the waking period in general. A sufficient amount of fluid consumed by an athlete contributes to the acceleration of metabolic processes and the maintenance of 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 in losing weight in the future.

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

You should not scold yourself for the eaten loaf, it is better to find out the reasons for the "sticking", 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.

Slimming group workouts

The fitness taught by instructors during group sessions may differ depending on the physical fitness and age of the majority of those present, as well as the specifics of their chosen direction.

The most effective weight loss complexes, designed for people under the age of 35, who do not have serious restrictions on sports, look like this:

1. Low Intensity Fitness: body tilts to the right / left - 2 min. (to complicate the exercise, it is permissible to use elastic loops); swing legs from a lying position on your side - 5 sets of 30 reps for each leg (you can also use sports elastic bands, complicating the athlete's task by the fact that during the swing he will have to overcome the loop resistance); swing legs up from the "plank" position (you should raise your legs as slowly as possible, fixing them for 10 seconds at the top point) - 4 * 30 for each leg; lunges forward from a place (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.
   
2. High Intensity Fitness: jumping on a hill (with insufficient physical fitness of those losing weight, it is permissible not to jump, but to step on a hill, while increasing the distance from the floor to the support) - 4 * 25; deep squats with a weight on the shoulders - 5 * 30; static squat (at the moment the athlete is at the lowest point of the squat, the front surfaces of his thighs should form a straight line) - 3 sets of 1 min; 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 for the actual level of physical fitness of the group members, it is permissible to use its variations, for example, push-ups from knees or push-ups from hills) - 5 * 20; static gluteal bridge - 3 * 90 sec .; twisting on the press (on effort - exhale; on muscle relaxation - inhale) - 5 * 40.

Rest between sets in the above group training options should be no more than 40 seconds. Subject to the correct selection of the direction of group exercises for a specific person, fitness is able to bring the first results in losing weight after 4-5 weeks of regular training of an athlete.

During collective training, it is important for a losing weight to focus on adherence to the exercise technique and their own feelings, and not on the success of the people around them. Otherwise, distraction of attention can lead to a decrease in the effectiveness of classes or even a person getting injured.

Weight Loss Fitness Exercise Videos

A set of fitness exercises for weight loss: