The teacher can adapt the exercises to suit your ability, as well as motivate everyone to work to their optimum ability. There are a number of classes available, from beginners to the more advanced – this way you can join a class that suits your your fitness level.
Running: this is one of the best cardiovascular exercises. It conditions the heart and lungs and improves stamina. Running can also help to reduce body fat by regulating weight and energy levels, and helps keep bones healthy, therefore, assisting in the prevention of illnesses such as osteoporosis, diabetes and arthritis. Running on a treadmill has many advantages over running outside, firstly for comfort and safety. You will not have to deal with any extreme heat or cold, rain, traffic or dogs chasing you! Treadmills are also great for those wanting to start on a walking programme and gradually increase the speed to a running programme on which your heart rate can be monitored throughout. You can also monitor how far you have run and how many calories you have burned. Treadmills provide a firm ride, but are a lot easier on the joints than running outside on concrete. Contact your local gymnasium for more information on running.
Elliptical trainer: The elliptical trainer will be found in most gymnasiums and has many benefits as well as being great for the cardiovascular system. One of the main benefits is that there is no impact on the joints so it’s an ideal workout for people with back, knee, hip and joint problems. It is also a weight bearing exercise so it will help in building bone density. The dual action of arms and legs optimises energy expenditure and requires less time to achieve more results.
Rowing: This is a great, low-impact exercise that uses the arms, abdomen, back and legs, providing a total body workout.
Resistance
Resistance training builds muscles, improves bone density, thus preventing osteoporosis, and helps to burn calories more efficiently. Resistance training can be performed with free weights, machines or simply your own body weight. Core stability is a very important aspect of resistance training as the exercises involved help to tighten abdominal and back muscles, preventing lower back weakness. Most fitness centres offer body toning classes.
Flexibility
Everyone should stretch regularly as part of a general fitness regime. Stretching helps to loosen tight muscles, which tend to trap lactic acid. This is the waste product that accumulates in the muscle cells during hard training sessions. The practice of yoga can make your body more flexible, giving your muscles and joints a greater range of motion. Increasing flexibility is very important not only in preventing muscle soreness, but preventing injury while exercising. One of the factors that may cause bad backs may stem from tight leg and back muscles, so when the whole body is put through a stretching programme, it develops a sense of harmony and balance.
