Conclusiones y recomendaciones

Aerobic. „Training or exercises which increase the ability to consume and utilize

oxygen. It helps to intensify the process of oxidation and nourishing vital organs that are essential for life, especially cardiovascular and muscular systems. (…) An important element of this form of fitness is dynamic and simple music”. The person who conducts the training usually stands in front of the group and shows the movements that are copied by the performers. Not only do the exercises increase the physical condition and endurance but also build the perfect body shape. The exercises include such elements as: running, jumping, dancing steps, weights and agility training. There are also other specific exercises created for aerobic which are intended for different purposes.

Spinning. This form of fitness performed on spin bikes is getting more and more

popular. During a training session a person changes the pace of exercising and the position on a bike. Spinning helps lose energy required in treating overweight and obese patients. It builds up and slims down certain group of muscles that are responsible for attractive look. It also influences the increase of physical endurance and condition and the flow substances in circulatory and lymphatic systems.

Exercises engaging cardiovascular system – cardio,

Fat burning- exercises "burning fat" are moderately intensive and easy. They are tailored to individual needs according to the following formula: 220 minus the person‟s age gives the healthy pulse rate. The general rule is: the more weight you want to lose, the more frequently you need to exercise. During the workout, one has to perform 15-20 repetitions and the last two should be slightly strenuous. The intensity of exercises can be regulated by shortening or lengthening the periods of

rests. The training sessions are aimed at people with obesity. They increase the overall level of physical efficiency and support the process of losing weight.

Exercises strengthening muscular system - muscle,

ABS – a set of exercises focused on strengthening stomach muscles and

improving skin texture. The participants perform the exercises in lying positions.

ABT (stomach, gluteus muscles and thigh muscles)– the training focused on

shaping and improving skin texture lower parts of the body. The training covers exercises performed in standing, kneeing, and lying positions.

Body Ball lub Fitball – The exercises are performed with an elastic ball with a

diameter of 55-6 cm. They belong to a group of exercises focused on reaching balance. . During a session a person sits on a ball, lies on it with their back or chest on and leans with their side on it. The exercises let the body unwind, keep the balance and maintain stability. They also improve the general physical condition. Balancing on a ball and rolling it engage a lot of muscle groups, especially postural muscles that are responsible for keeping the upright position. Exercises with a ball are recommended to people of all ages, especially for those who have problems with their spine. Fit ball training session involve performing stretching and relaxation exercise as well as strengthening. Exercising with a ball one can develop overall organism fitness or only the selected parts of the body such as: stomach or buttocks. During the training sessions participants improve their overall physical condition, build up muscles and shape their body. Fit ball training has been used for many years in a field of rehabilitation of patients suffering from orthopedic problems – the fit ball workout relieves pain and muscle tension.

Body Pump – The exercises with a barbell are performer to music. The focus is

towards general endurance of the muscles and body efficiency improvement using several repetitions. Losing the subcutaneous fat shapes and shows off the muscles. The work out involves using a barbell with a wide range of weights depending on the group of muscles being strengthened.

Shape (can be also called Body Sculp lub BS) – training which builds up and

shapes all muscle groups. The work out is performed with equipment such as: dumb-bells, steps, body sculpting band, tubings or without any equipment. The

112 exercises are performed at the pace which allows participants to do them correctly.

Cardio and muscle exercises - cardio i muscle,

Aqua Aerobic - The pressure of buoyancy seemingly decreases the weight of the

body, and the mitigation of gravity which is helpful in performing the exercises. Depending on the depth of immersion, the body positioning in water and the directions of movements, it is possible to perform load relief exercises, supporting or with water resistance. Hydrostatic pressure helps to breathe out and hinders inhalation, it also influences the stomach muscles. The strengths of buoyancy and the pressure decrease muscle work which is necessary to keep the upright posture, they also places less stress on joints and the spine. As a result longer periods of continues movements are possible, contrary to the same, more exhausting workout done on a land. In shallow water aerobic exercises are preformed and one can strengthen the muscles, without any additional equipment. In deeper water flotation devices are used: such as so called noodles (1,5-meter long buoyancy belts). One can sit, stand on them or push them into the water, increasing the difficulty of the training for example: while performing weight exercises or those supporting rehabilitation of certain body parts. Aqua aerobic develops muscle endurance, increases the overall physical condition, fastens removal of toxic substances from the body, decreases cellulite, and improves and skin texture.

Circiut Training- is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness. It can be performed with equipment. The exercises are developed for people at an advanced level who are physically strong and resistant. The work out allows to increase physical condition, strengthen the cardiovascular system and muscle endurance during the workout. This type of training is fast and varied. There are different muscle groups to be used during training sessions, this secures balance and prevents overloading certain body parts. It is possible to train from the biggest muscle groups to the smallest or to gradually train the opposite muscles, e.g. first the back, later the chest. It is also possible to mix the aerobic exercises with the weight ones.

Indoor – Cycling – is a group exercise class done on stationary bikes. During the

class the instructor simulates a ride to the sound of music. It is designed for people

from different age groups and with various physical fitness abilities. All the levels are based on riding at changing pace, the more advanced the participants the more time is designed to ride in a semi-standing and standing position. The training improves body efficiency.

Step- is distinguished from other forms of aerobic its use of an elevated platform.

The platform can be lifted or lowered (using so called steps with different rises) depending on the fitness competency. It is designed to perform 250 exercises to music. An highly intensive training comprises of several choreographic routines performed on a special platform called step. The sessions are divided into different levels, from less to more advanced. The training is beneficial for improving muscle structure of lower limps and buttocks. It develops physical condition, coordination and movement memory. It also causes calories loss which helps to burn fat, improves cardiovascular system. However, there is a contradiction against doing the step training for people who have problems with their joints. During the work out some parts of the body could be overloaded especially: knees, hips and ankles.

TBC (Total Body Condition) – a training which develops the whole body,

covering the weight and endurance exercises, often using additional dumb-bells, weighs on legs and tubibgs. The purpose of the training sessions is to strengthen the functional performance system and to develop muscle strength and endurance. Relaxation and cooling down exercises the type which bind body with mind - cooling or body&mind.

Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).

Body Art– a training designed to strengthen the whole body, based on isometric

exercise In which the joint angle and muscle length do not change during contraction and stretching. The technique was designed by Robert Steinbacher.

113 His method also involves elements of Pilates and Yoga. Body Art training requires simultaneous coordination of body and mind in order to promote deep muscle awareness through the performance of precise physical movements. Except for deep concentration, during training session, proper and conscious breathing is essential. Work out is performed to very tranquil music.

Joga– The main aim of a class is to reach balance and harmony through calming

down, relaxation, concentration, breath and positive thinking. Yoga has a beneficial influence on stress. It also enables to stay calm even during hectic and active times. Yoga postures involve: asanas: dynamic movements stretching and strengthening the whole body. They also provide exercises which relax muscles, joints, internal organs and even the tiniest nerves and body tissues. They do not require much effort but concentration and several repetitions. While the assanas are performed correctly, they will energize, strengthen and cool down the body. They also improve circulation,, clear breathing and increase the sensitivity to signals and symptoms coming from the body. Yoga strengthens muscles, reduces fat level, lowers blood pressure, and improves skin texture. An important element of yoga is the Pranayama technique which is based on breath controlling and awareness of inhalation. Regular breathing relaxes mind and provokes the flow of energy. Yoga is designed for all people, regardless they age and condition.