Tips

1. Assess their state of health and fitness.

We recommend that you consult your doctor (family or sports doctor) before taking classes. And, depending on your doctor's advice, choose to visit a type of fitness that is desirable and appropriate for your current health and fitness.

2. Reflect on why you want to take fitness classes.

improving health and general fitness;
strengthening the muscles of the body;
reduce overweight;
developing coordination capacity;
acquire the ability to move freely and in plastic;
improve flexibility;
relax - relieve tension and stress;
having a good time, getting positive emotions.
3. Check out the range of classes on offer - CLASS DESCRIPTIONS.

Be sure to find a lesson in the range on offer that suits your wishes (purpose), health condition and fitness.

4. Look at the lesson schedule and your options - THE LESSON SCHEDULE.

Classes are held in the morning, afternoon and evening at the LU Faculty of Business, Management and Economics gym (Aspazija Bulv. 5).

5. Buy a term subscription and start attending classes at the right time for you! PURCHASE OF SUBSCRIPTIONS.

If You have any questions - ineta.miskuna@lu.lv

All group classes are basically divided into 3 large groups. One is cardio, or aerobic classes, the other is strength classes, and the third is harmonic, or slow, classes. As you can tell by the names, each of these groups is basically focused on one main goal. For aerobic or cardio classes, this goal is basically the development of cardiovascular as well as respiratory systems. The core goal of strength classes will be to develop muscle strength, stamina and tone. Harmonic classes, on the other hand, focus on developing deep muscle and flexibility, which are often combined with a variety of body relaxation techniques as well.

How do you know which classes are best for you!?

At first, it's important to be aware of your goal. Ask yourself what you want to accomplish with your workouts. The reasons can be many and varied: improving flexibility, strengthening muscle, weight loss, etc.

The next step is to learn how to achieve this goal!

To which it is important to be aware here that, although the goal may be shared by many, the path towards this goal will be different for each. Which works for one won't work for another and vice versa. It must be understood that we are each very different – someone has done one of the sports before, someone may have danced in a dance collective, but someone else may be more serious about physical activity now. Each of these people will have different physical fitness -- another higher, another lower. As a result, the ways in which each of them will come to their own goal will also differ.

How do you know what your fitness is!?

At least you'll be able to measure your fitness levels by pulse and respiration. When attending one of the aerobic classes, keep track of what's going on with your heart rate and breathing during the workout. The pulse will of course accelerate during training, but under no circumstances should your heart be allowed to “jump out of your mouth.” On the other hand, from a respiratory point of view, an appropriate load for the level of preparedness will be indicated by a load during which you can have many free conversations.

So if you're doing your exercises properly and with your full return after the first 5-10 min already breathing as if you've just climbed Gaizia J and feel your heart start to pop out of your mouth, then you know you're having that load too much and should pick less intensive classes at first.

Conversely, if you feel your heart rate and breathing accelerate after those first 5-10 min, but not so much as to hang your tongue J out of your mouth, then you know your fitness is average.

But if you feel your heart rate and breathing accelerate after the same 5-10 min, but it's comfortable enough, then you know you're with quite a high level of fitness.

For what purposes, what lessons to choose?!?

1. weight loss

It is important to select sufficiently long (at least 30 min) low intensity aerobic loads for weight loss (aerobics, dance, cycling, walking, running, etc.).

What does low intensity mean? During low intensity loading, your pulse must not exceed 60-70% of the maximum. The maximum pulse is calculated from 220 minus age in years. For example, if i'm 20, then my maximum pulse is 220-20 = 200 hits/min. 60% of 200 will be 120 hits/min, respectively, while 70% of 200 will be 140 hits/mins. So to encourage fat burning, i would have to train at an intensity in my 20 s during which the pulse would keep within those limits of 120-140 hits/min. So, at different ages, the limit of that pulse will be a little different.

And here again, it would be important to remember about your fitness, because for low-fitness people, for example, such a pulse (60-70% of the Max) can climb even during simple walking, so opting for aerobic for weight loss would be insane. That way, during your workout, you'll just overload your cardiovascular and respiratory system and get no fat burning. The myth that the crazier and harder you will be in training, the thinner you will be, is really just a myth. The reality, unfortunately or thankfully, is completely the opposite. Fat-burning workouts are calm enough, but no less sweating.

So in low fitness, you'd better opt for walking (long walks) or calm biking. More strength and harmony type classes (strength and harmony, Bodybalance, pilates, calanetics) are better chosen from classes.

In the case of moderate fitness, you can also opt for calm running instead of marching. On the other hand, the classes mentioned above may also be supplemented by aerobic or cardio classes (fat Burner, 30 +30, in some cases also dancing – Move in dance if they are not too active and intense), but, on one condition, care must be taken to ensure that the pulse does not exceed this 60-70% limit, otherwise the workout will make no sense.

On the other hand, in the case of high fitness, it is safe to choose all the above types of activities and may also attend aerobic classes of sufficient intensity.

2) developing muscle tone and strength

It should be said that in group classes such serious muscle strength will not be developed. This objective is mainly limited by the inventory and the structure of the classes. But women don't need it at all either. If we want our hands, stomachs and legs not to slump and it's important to tone our muscles hard, which is also what is done in these strength classes.

3) Development of flexibility

Of course, snowing that goal should take more harmony-style classes, during which enhanced stretching exercises are carried out. But here, too, it is important to remember that you must not just stretch your body. In addition to stretching classes, there should certainly be some form of strength training, during which the muscle is also strengthened. Otherwise, by stretching an undeveloped and weak muscle, you can start to live up to a variety of posture problems. For example, weak and extra stretched back muscle will no longer be able to contain the spine properly, resulting in both back pain and various spinal deformities.

4) improving posture

To achieve this goal, it is important to strengthen both the large muscles of the back and abdomen and the deep muscle, which are all the small muscles around the spine. In addition, it is also important to stretch the muscle.

Back and belly press workouts hide under the name ABS. IN the CASE of ABL training, in addition to developing a back and abdominal press muscle, attention is also focused on developing a leg muscle. Strength & harmony and calanetics will also be a proper lesson. In turn, stretching and developing the deep muscle will be done more in Pilates, Bodybalance, Yogas, etc. classes.

5) improving coordination

In order to improve coordination, one of the dance workouts should be attended, as well as one of the aerobic classes that includes some lighter or harder choreography during the workout.

And remember!

1) In order to fully and optimally employ his or her body, it is very important to include in his or her training schedule, according to physical fitness, by class from each of the 3 abovementioned groups (aerobic or cardio classes, strength classes, harmonic or slow classes).

2) Be sure to keep up with your feelings during your workout - don't let your breath and heart “jump out of your mouth.” It just won't make any sense. On the contrary, you can even damage your health.

3) If you experience any other unpleasant feeling or pain in addition to muscle fatigue that may not even pass after training, be sure to ask for your coach's help.

4) Try to perform your exercises as correctly as possible and with maximum return.

5) And finally, every workout, even the calmest, yields some greater or lesser effect. If you can tell after a workout that you didn't feel anything, it just means you've filled your exercises with poor quality and no maximum return.