ProgramsOutdoor- this is physical exercise in the open air with a trainer, both in a group and individually
Types of outdoor programs:
- FUNCTIONAL TRAINING(Functional strength training using various outdoor machines and body weight).
- RUNNING(Improvement of running technique).
- NORDIC WALKING(Nordic walking is an outdoor activity with special poles).
- MB INTERM(Cross-country cycling).
- SKI INTENSE and BASIC(Skiing lessons).
- POWER WALKING(Energy walking on flat terrain).
Physical exercise in the open air brings great benefits to the body, namely:
- Improves the work of the cardiovascular and respiratory systems (due to aerobic exercise);
- Helps to improve mood and relieve psycho-emotional stress (due to the release of the hormone of happiness - endorphin);
- Strengthens the main muscle groups;
- Promotes training of the vestibular apparatus, coordination of movements (because the work is asymmetric in different planes).
What is the advantage of Outdoor programs over regular training in a club:
- Outdoor activities allow more oxygen to enter the body, as a result of which metabolic processes are accelerated (oxygen acts as a catalyst for chemical reactions). As a result, fat is burned more quickly. The trophic (nutritional) function of the blood improves, which allows it to nourish tissues and organs, and in this regard, the physiological effect of training is achieved faster: endurance, flexibility, speed, strength
- Change picture. In the gym on the simulator, the picture does not change, monotony leads to a decrease in motivation, and as a result, a decrease in results.
- The maximum number of muscles is involved in the work, the vestibular apparatus and coordination of movements are developing, because. the load is not uniform and natural (hummock pits, terrain, sand, grass, etc.)
Description of the lessons:
FUNCTIONAL TRAINING (NEW)
Functional strength training using various outdoor equipment and body weight. Training of the cardio-respiratory system and muscle endurance.
Duration: 60 minutes.
For any level of preparedness.
Location- Sports recreation park them. L. Lazutina.
RUNNING (running)
Improving running technique. Distance interval running. An effective way to train the cardio-respiratory system. The course takes place on flat terrain.
Lesson duration: 55 min.
Location
Dress code: sneakers, sportswear.
MB Interm (mountain bike)
For those who know how to ride a bike.
You need your own bike and helmet.
Improving your mountain biking technique. The course takes place on rough terrain.
Location- Sports recreation park them. L. Lazutina.
Dress code: sneakers, sportswear.
POWER WALKING (Intensive walking)
Vigorous walking on flat terrain using general developmental exercises for the main muscle groups. An effective way to train to activate fat metabolism.
Location- Sports recreation park them. L. Lazutina.
Dress code: sneakers, sportswear.
Nordic Walking ( Nordic walking)
Walking with special sticks on rough terrain. An effective way to develop general endurance combined with the strengthening of major muscle groups. Teaching basic and advanced movement skills. The course takes place on flat terrain.
Lesson duration: 60 min.
Location- Sports recreation park them. L. Lazutina.
Dress code: sneakers, sportswear.
SKI BASIC (Ski lessons)
Tasks: Studying the technique of skiing from scratch. Studying the technique of passing descents. Development of balance, coordination. The healing effect of light and medium intensity training in the open air, the effect of hardening. Suitable for any fitness level. You will learn how to confidently ski, you will be able not only to ride in a straight line, but also to climb mountains, confidently descend from the slopes. Classes have a healing effect.
Lesson duration: 60 min.
Location– Ski roller track named after L. Lazutina
SKI INTENSE (Ski lessons)
Advanced level, for those who know at least a little technique and can ski. Tasks: improvement of skiing technique, skating, classic skiing. Learning the technique of passing high-speed sections of the route, climbs + descents + turns. Preparation for sprint and middle distance competitions. The group is suitable for active skiing enthusiasts, former athletes, anyone who knows the technique of skiing and wants to improve in this direction.
Lesson duration: 60 min.
Venue - Ski roller track named after L. Lazutina
Benefits of outdoor activities:
- Lack of monotony
- Fresh air - more oxygen
- Maximum involvement of muscles in work
Conditions for the lesson:
- Availability of necessary equipment
- Participants' ability to ride a bike
- Weather conditions (lack of heavy rain and wind)
- Signing the rules of visiting outdoor
- Pre-registration (from 3 to 10 people) at the club reception
Instructors will be happy to answer your questions.
Outdoor programs "SV fitness"
Gleb Nevezhin – outdoor programs coordinator
Alexander Kolomentsev - trainer of outdoor programs
Olga Lavrikova – outdoor trainer
Outdoor fitness is a new trend in club training. Are you used to going to the gym and already getting bored when you remember that you need to go to the gym today? Outdoor fitness will literally shake up your regular schedule. A lot of clubs today have outdoor workouts to allow clients to have much better results. After all, as star trainer Jillian Michaels says, the key to losing weight is in the variety of workouts.
Why it works
It happens that training in the gym is ineffective due to the way we breathe during the session. Burning fat requires not only the expenditure of energy, muscle work, but also the supply of a large amount of oxygen. If a person is used to holding his breath during a workout, most likely, his fitness successes will be very, very modest. The problem is that such training takes place without the main catalyst for the breakdown of fat cells, but the reason is not always shallow breathing.
Most modern fitness clubs are equipped with air conditioning and split systems. However, this method of air supply has a drawback - a person cannot fully and deeply breathe dry air. So in clubs without light moisture, those involved in sports breathe superficially, which reduces both strength indicators and slows down the rate of fat burning.
Outdoor fitness together with your favorite club helps not only to solve this problem, but also to get rid of a common disadvantage of self-training on the street - the lack of the necessary intensity. Most people are simply embarrassed to run or pedal well alone. This is where professional instructors come to the rescue.
Outdoor fitness lessons are both aerobic and power. A lot of fitness centers also arrange trips or trips out of town on bicycles for their clients. Outdoor fitness classes, as a rule, are held on the embankments, in parks, and even on the fitness center's own rooftop.
Equipment and regularity
Be sure to check with the club what format the classes have. Some instructors will only give you an easy run, relying on you to complement your training program with exercises in the gym. So before planning your physical activity, consult an instructor.
A lot of outdoor fitness lessons include stretching and strength exercises in the club, such a mixed format is convenient when high-quality stretching is needed. Well, you can enrich yourself with oxygen while jogging. Today there are two levels of difficulty for outdoor fitness lessons. - Beginners are offered dynamic walking, and more experienced - jogging with jumps and other exercises that increase the intensity of the workout.
Outfit for street lessons is a little different from your usual form. First of all, you must remember about protection from direct sunlight. Be sure to wear a light-colored baseball cap or bandana on your head, because even in the morning hours, working in the sun can lead to unpleasant consequences if you are without a hat. Take care of the skin of the face and body with the help of a cream with SPF, because in motion you will burn as much as in a state of rest. It is better to prefer running shoes, but choose the shape according to the weather, but try not to “wrap up” on purpose to increase sweating.
Outdoor fitness will help you look at sports with a smile and get real pleasure from the process of getting in shape.
OUTDOOR workouts. Kinds. Benefit. Peculiarities
It is already clear to the naked eye that the summer of 2015 is about to come and will delight us with its warmth. Quite often, many people who take care of themselves in a fitness club do not “go” for a workout in the summer, because they want to be in the fresh air, and not indoors. What to do in such a situation? How to achieve all desires at the same time? The way out is simple and very pleasant - OUTDOOR workouts!
Outdoor training is what we need in the summer to satisfy our two strongest requests - physical activity + spending more time outdoors.
What are they? There are several types of such training:
- sports walks
- running training on a given route
- cycling
- functional training using your own body
- training with TRX loops
-Yoga
- Stretching
- workouts that combine the above types of loads
The choice of the OUTDOOR type depends on the desire of the athlete and his physical data. Everyone, from beginner to professional, will get the effect he needs from training.
What are the benefits of such training?
It's simple:
1) workouts can be identical both in the gym, in terms of load, but in the fresh air.
2) training more often using your own body - which gives a huge effect of feeling and "owning" your body.
3) Of course, with a competent approach, the result will come extremely quickly (reduction of the fat component, increase in overall endurance, increase in coordination)
4) Outdoor training (of course, if the route and place of training is chosen deliberately)
5) opening of new places in the city:) - how without it?!
Can I practice on my own OUTDOOR?
Yes, sure! You will need to choose the type of program and choose a place or route.
Can you work with a trainer? - Necessary! Since the coach will choose the place, route, type of training suitable for his ward, the equipment necessary for training and the system for “supplying” the correct load and recovery after training.
Will there be OUTDOOR programs at the WG Sinitsa Club? - Undoubtedly! many coaches are waiting for this moment! Follow the news!
Spring is getting closer, with its arrival everything comes to life. Everything except our motivation to train! When the streets are flooded with bright sunlight, and the wind caresses your face, somehow you don’t feel like going to a stuffy gym at all, spending money. And in general, the farther from the dusty city, the better. How to keep the desire to keep fit? Diversify the training process! AnySports tells you how you can do it yourself.
Hermit's way
So, you have decided not to spend your savings on the gym and have chosen solitude to work as a team. This is a path that is certainly worthy of respect. But the question immediately arises: “where do I start training?” Classes without a coach require much more self-discipline and the ability to do it right. First of all, you need to create a program for yourself.
Step outside, take a deep breath, and open your eyes wide to take in your surroundings. What can be used for training from what you see? With a closer look, you will notice that already on an ordinary playground there are bars and horizontal bars. But this is not the end of the matter! At your disposal may be a stadium for running or just a road - a long road into the unknown.
There are many possibilities, but first you should ask yourself: what would you like ""? Training should not be aimless, each exercise has its own tasks. Some will help, others will make the body embossed, others are ideal for increasing endurance.
Movement towards strength
The most obvious way to get stronger is to hang on the horizontal bar. With the help of bars you can. Look, you don't need to spend big money on a membership to a fancy fitness club or on a state-of-the-art workout setup at home! All you need to do is leave the house on a clear, fine day, go to the playground or to any school stadium, and now you have a free gym with bars of all kinds, shapes and sizes!
At first, only 7-8 pull-ups in 7-8 sets are enough. If it is very difficult and you are a beginner, you can start with 3-4, and then increase the load. Rest about 1 minute between sets, this is enough for.
Pump up your body with a course from Hollywood trainer Jim Barcena. Learn more about the course.
Become Superhuman
Of course, after numerous pull-ups on the horizontal bars, you will want something more. If there is a desire to pump strength, endurance and form a relief body, it comes to the rescue.
Everything here is simple and difficult at the same time. It is necessary to perform a complex of several exercises, using all the means available at the moment: benches for the press, horizontal bar, bars. Get ready for the load to be insane!
Forget about resting between sets - this stage is over, now you are waiting for a circular workout with minimal pauses between exercises. Once you complete one, you immediately move on to the next. You need to perform them for 5-10 repetitions, the number of approaches ranges from 3 to 10.
However, you do not need to immediately overload yourself. To begin with, you can allow yourself to rest, but not between exercises, but after each circle. And, of course, a beginner should not immediately start with ten sets and repetitions. Our goal is not to cripple ourselves, but to become stronger and gain relief.
There is also a more moderate option that allows you to keep your muscles in good shape. You should choose 2-3 exercises and repeat them regularly with a moderate load. It can be pull-ups, body lifts, and so on.
Racer illegal
We figured out the strength, but what about cardio? Here the street outperforms the gym in all respects! Running, biking, rollerblading are the first things that come to mind, but let's start with something more non-standard, namely with! All we need is to get special sticks, you can take from skis. And then - let's go! As a result of such an unusual walk, every muscle in our body will receive a good load. In addition, Nordic walking is very useful for strengthening the cardiovascular system.
Well, as for, then you don’t even need to look for a special time for training or somehow prepare. It's just that instead of going to work in a stuffy bus surrounded by gloomy people, it's better to sit on a bicycle and pedal. Combining business with pleasure, you will be more alive and cheerful than all your colleagues.
Rollers are the best choice for training the lower body. Hips, berries, lower back - all this is involved during roller skating. As a bonus - a good load on the press, since we need to constantly maintain balance.
In general, summer provides a lot of opportunities to change yourself. Self-training will teach self-discipline, increase your mood, help you become stronger, increase endurance and make your body toned and sculpted. In addition, outdoor fitness is useful because the sun will provide your body with vitamin D, and also contribute to the production of endorphins. As a result, training will be useful not only for the body, but also for mental well-being.
