Mikhail Dvornikov – what fitness it’s better to invest in

Group workouts-most often have roughly the same name even in different fitness clubs. Often programs are named in English, so it is not always possible to immediately understand the types of classes. Tentatively we can divide all types of group workouts into several directions:

Aerobic training

Power training

Mixed workout (cardio + strength)

Dance workout

Low impact workouts.

Ideally, your workout plan should include strength training, aerobic training, and stretching/yoga. Stretching is enough to do once a week, spread the rest of your workouts out throughout the week. If you do not manage to attend group workouts frequently, it is better to take note of the mixed type of training, which offers a varied load for the whole body. In this case, stretching is the type of programs that can be performed quite well at home without damage. For example, see our selection: 7 stretching videos for beginners at home. What is important to remember? Very often the same type of group training in different fitness clubs has completely different content and load. Therefore, be sure to attend a trial class when choosing a group workout. Even if you are familiar with the program (have read the description or were engaged earlier), it is better to see the class with your own eyes. For example, in some fitness clubs the Interval training program offers an accessible load, which is suitable for most of the participants, while in other fitness clubs such workouts are designed only for the advanced. It is better to clarify in advance the level of difficulty of each program to choose for yourself the optimal load. For some types of group workouts there are several levels of difficulty, such as Step I, Step II and Step III. This means first, second and third level of difficulty.

Interval training is a type of workout in which intervals of high-speed exercise are interspersed with less intense recovery periods. This type of training can be used in both aerobic (cardio) and anaerobic (strength) formats. Typically, endurance workouts are performed for 35-40 minutes at a moderate intensity. In the VIT method, the principle is the opposite – intervals last from 10 seconds to several minutes at maximum capacity, followed by recovery periods of the same, longer or shorter duration. The duration of the exercise ranges from about 10 to 60 minutes. VITT (high-intensity interval training) has gained popularity because it gives the same weight loss results as cardio training (and even better) in less time. This type of training burns more calories after the workout, due to the effect of increased oxygen uptake during the recovery period.