It includes weight training, interval training, circuit training using different equipment available. A simple evaluation is done to determine present fitness level and needs. After reviewing the medical history, current state of health, lifestyle and goals, Deepali will make recommendations for improving your overall fitness and will design an effective weight training, cardiovascular and flexibility program.
The following training programs are offered to the client, depending on their goals.
- Resistance Training
- Circuit Training
- Cardiovascular Training
- Aqua Training
- Pilates
- Interval Training
Research over the last few decades has established the fact that everyone should participate in Resistance Training to maintain and develop active muscle tissue for everyday use.
Benefits
- It helps to maintain functional ability
- Increase in metabolism
- Improves bone strength
- Reduces chances of injury
- Improves muscle tone & personality
- Develops a sense of awareness of body alignment.
Resistance training includes the use of weight training equipment that is used in fitness programmes, ex.: Free weights, tubing, gym ball, medicine ball etc. A basic resistance training program follows the FITT principles.
Circuit work out programs are designed to improve various components of fitness like Aerobic Fitness, Muscle Strength and Endurance and Flexibility by using various exercise stations. It covers the science behind circuit training, safety, and prevention procedure as well as effective technique to design a variety of circuit training systems that are applicable to different training goal.
A series of exercises performed one after the other, with little or no rest between resistance training in this manner, increases strength while more diverse components of fitness (as mentioned in the Overview) can be taken into consideration.
Benefits
Participants can improve one or more than one component of fitness in one exercise series. It provides variety and accommodates multi fitness levels in the same class. It can be sport specific. It offers cross training thereby preventing wear and tear due to repetitive stress on a specific body part.
Any sustained aerobic activity for more than 20 minutes gives great cardio benefits like:
- Keeping Blood Pressure under control
- Normal Cholesterol Levels
- Better Functioning of the Cardio Pulmonary System, increasing the capacity of the lungs and promotes better functioning of the heart.
- Brings the resting heart rate down as a result of lesser stress on the heart.
- Helps to increase bone density.
- Acts as an anti depressant as it is only through exercise that endorphins are secreted inside the body, which is called the happy hormones.
Cardio work outs include activities like
Step, KICK BOXING and aerobics which are great calorie burners as well as fun to do.
Before starting any fitness programme, consult your doctor and get a clean chit. Aqua means water: Aerobics means: Any physical activity which requires oxygen. Aqua Aerobics is a tool being used in the fitness world as a weight loss, or a cross training programme because it makes you feel better, stronger, lose body fat and best of all its fun. To participate in an Aqua aerobics programme, age is no bar, sex is no bar AND you do not need to know swimming to do aqua aerobics. Water is a great equalizer. It provides resistance for every movement of the body. As a result, the body gains great symmetry. This cannot be achieved on land.
Advantages of Aqua Aerobics are
- Its pain free
- Its low impact or it has no impact at all.
- It helps to increase flexibility and helps in relaxation.
- It improves coordination.
- One enjoys a sense of well being when you enter water. It's a great STRESS BUSTER.
- It has a massaging effect.
- Water calms and relaxes.
- It applies Hydrostatic pressure on everything.
Aqua also helps as a rehabilitation programme for patients suffering from diabetes, B.P., heart patients and post operation rehabilitation, Arthritis, osteoporosis, as it
- Lessens pain
- Eases swelling
- Refreshes
- Lowers heart rate - resulting in less stress on the heart.
- You can lose weight with aqua if you take a sensible diet. You weigh only 10% of your body weight in the water. So, if you are 60kgs, you weigh only 6kgs in the water. If injury prevents you from exercising on land, you can safely exercise in water because it is a fun place to be in. You feel more energetic and relaxed.
Pilates is a work out that includes all the core muscles of the body and integrates all the aspects of fitness like, endurance, strength, and flexibility. Excellent therapy programme. The body id constantly challenged to react to its dynamic external environment as a normal consequence of daily living. To target and train the core muscles permitting them to react and stabilize. The science of core training begins with understanding the deep core musculature of the body and how these muscles are properly recruited.
An interval training programme is an exercise session in which the intensity and duration of exercise are consciously altered between harder and easier work. Often used to improve aerobic capacity or anaerobic endurance in exercisers who already have a base of endurance activity.
Physiological benefits of interval training
- Improves cardiovascular fitness
- Increases calorie expenditure
- Provides variety
- Can be used to promote anaerobic fitness.
