Tuesday, December 14, 2010

Winter Schedule

Here is the Winter session from January 2011 so it is soon!
You can read it below. Maybe I'll have more classes but these are 100%. If I get more I'll let you know, guys!
Winter session stars on 3rd of January, 2011, on Monday.
All of my classes will be kept in YMCA, downtown.
Monday - 5.30pm "All levels" step
Wednesday - 12.15 "Intermediate" step (I alternate with another teacher, dates are coming soon!)
Unfortunately I won't teach spinning on Tuesdays. My heart is bleeding. But if I have a replacement I'll put it here!
Maybe I'll have classes at others gyms as well but not sure yet.

Friday, December 3, 2010

With or without Personal Trainer?

If you just bought your first membership in a gym but you have never trained by yourself I definitely say "with Personal Trainer"

Or you train for years and know everything about workout but get bored of your routine you need new influence, you want to feel being pushed by someone. I also can help!

If you are a keen beginner a Personal Trainer (PT) can help keeping up your enthusiasm and you become committed to training.

PT not just shows how to use machines, free weights and other equipments (you might not know what the hell they are :D) but also helps to reach your goals, encourages and supports you even if you feel it's not your day.

A good trainer gives a blast and pushes you but also sees your boundaries, doesn't let you keep doing something if she/he feels it's not appropriate or dangerous for you.

And PT also can give you good advices how frequent, how long you should train or what to eat. For me these are obvious but I remember when I just started doing workout I was completely lost!

So PT has a complex job:

- Creating a workout for client that is suitable (we cannot give the same training to a 60 kg girl how wants to loose some weight or a 85 kg guy who wants to build more muscles).

- Varied, enjoyable workout for each session avoiding of boredom.

- To keep up client's interest, to find an approachable goal

- Being sensitive of cliens' request but letting them know what has to be done even if it's not their favourite

- Dealing with clients' personality, not just their body

This is just the theory. In my next post I will write about who to start, how to choose your perfect trainer.

Wednesday, December 1, 2010

Aero capoeira

Just a short update about my YMCA F.I.T. I am done with it :) So now I am YMCA F.I.T Aerobics Instructor. I don't know the offical title because I haven't gotten my certification yet. I hope I will get it soon :)

But for now I'm going to write about aero capoeira.

Capoeira is a Afro-Brasilian Martial Art. It was created in Brazil by African slaves by mixing the many fighting styles from many of their tribes, sometime after the sixteenth century.The sparring is marked by fluid acrobatic play, feints, takedowns, and with extensive use of leg sweeps, kicks, and headbutts.

What I'm doing is not real capoeira. It is mixed by aerobics.

I took the course about 5 and a half years ago in Hungary. One of Hungarian aerobics instructor invented this kind of style. Very similar to an aero kickbox class, uses not only kicks but also roundkicks and trunk-bending.

The base concept is doing a full body workout mainly focusing on leg, buttock and lower back exercises without any difficult choreography or upside down moves. Special skills are not required for this class. Anybody can join any time. It is a really intense workout with lot of sweat even though there are no jumps like in kickbox, that's why this is more safer to our knee joints.

This is not only for women but also for men where anybody can release everyday stress.

We always start with a general warm-up (5-6 minutes) with some gingas (that is basic move of capoeira). We don't do kick in this part.

Cardio part (around 30 minutes). Intense movements with kicks (front, side, back kicks), roundkicks, torso rotations. We do so many trunk-bending that helps to build strong lower back even though the proper execution is really important. Cardio part speeds up our metabolism and makes the heart stronger.

After there is toning part (around 20-25 minutes) with some lower body exercises like lunges, squats. And upper body like shoulder, arms (biceps, tricpes). I prefer doing extra back workout as well because most of people sit all day and don't even take care of their backpain (if we build strong back muscles the pain is gone!). And of course we do abs this is always required :)

We finish with a nice, relaxing stretching.

My advices:

1 - Always keep your back flat when you are doing torso rotation. Why? Because you can hurt yourself otherwise! Flat back makes your hips and spine stable so your hips cannot move. And don't rotate too much if you feel it's not comfortable just do smaller movements.

2 - Don't force yourself doing bigger, higher roundkicks. If you feel your hips are too tight just take some time they will get used to the movements.

3 - If you feel your body cannot keep up the really high intesity. Just do it in your pace, slower, or do lower kicks and less arms.

4 - The key is step by step! You will see, every class will be easier and you will be encouraged by your own improvement.

So aero capoeira is a really good workout if you want to loose some weight or build stronger muscles and firmer body composition or just have some fun.