For those people who seek the company of others in their quest for fitness, there are numerous group fitness activities to choose from. Fitness and leisure centres provide a range of fitness classes including step, pump, flex, power boxing and dance.
Many communities have the facilities to offer a range of team sports such as netball, soccer and hockey. Indoor facilities provide the opportunity to participate in indoor sports such as indoor cricket and basketball. Tennis and squash courts can also be found in most communities. They provide the individual with the opportunity to join a friend for a social game without being part of a formal competition.
Group fitness activities provide the opportunity to meet new people and establish friendships. They allow the individual to feel part of a group. Group activities are an appealing fitness option for many people.
Aerobics
Aerobics classes incorporate various conditioning exercises performed to music. A typical aerobics routine involves a warm-up phase, conditioning phase and cool-down phase. Aerobics can cater for a variety of ability and fitness levels. Classes can be designed to be low impact or high impact. Individuals within the class can change the intensity of the exercise being performed to meet their needs. Aerobics improves cardiovascular efficiency, strength, flexibility and agility. The use of energetic music and the instructions and encouragement of the instructor help to increase motivation.
Aquarobics
Aquarobics or water aerobics evolved from aerobics. It involves doing conditioning exercises similar to those performed in an aerobics class in water. As water is much more resistant than air, aquarobics provides a good whole body workout. Participants move in the water following an instructor.
Aquarobics is an excellent fitness option for people who have back or joint problems, the elderly and the overweight due to the cushioning effect of the water. The use of hand weights can increase the intensity of exercise.
Pump classes
Pump classes are non-aerobic fitness classes that use barbells to improve muscle tone, strength and endurance. The instructor leads participants in working out the major muscle groups of the body to music. The weights are adjustable to suit all fitness levels. This type of class is suited to people who would like an introduction to weight training and who wish to improve muscle tone and body shape.
Another non-cardiovascular fitness class is the ABT or abdominal, butt and thigh class. Participants use hand weights to direct the workload to specific areas such as the abdominals, buttocks and upper legs. The movements are slow and lead to improved muscle tone, strength and muscular endurance.
Step classes
This class incorporates aerobic moves to music using a stepped platform. The platform is adjustable to suit the individual’s fitness level. Step classes improve cardiovascular fitness and muscular endurance. As the moves are choreographed to music, classes are divided into advanced and beginners, depending on the complexity of the moves. Step classes provide a further challenge for people who want a variation to the standard aerobics class. This class is suitable to all levels of fitness. Variations on the step class include easy step, which is designed for beginners as it has less choreography, and step moves, which is highly choreographed, incorporating high intensity and dynamic movements.
Spin classes
Spin is also known as cycle classes or RPM. In this demanding fitness activity, participants or ‘spinners’ perform routines on stationary exercise bicycles that simulate outdoor cycle training. Music is often used to enhance the atmosphere while the instructor leads the group through a range of cycling speeds designed to engage both the aerobic and anaerobic energy systems.
A typical session consists of a warm-up followed by instructor-led routines that imitate hill climbs, sprints and interval training. How hard you exercise is up to you, but it is important for spinners to set their own goals for each session. Should you wish to focus on your aerobic fitness, your level of intensity will be moderate, interspersed with infrequent bursts of speed. Spin is excellent for improving cardiorespiratory fitness. It is also beneficial as a form of exercise for people who experience joint injuries or tendonitis.
Circuit training
Circuit training can be used to improve both fitness components and skill level. It involves the progressive use of a circuit of different types of exercise. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving to the next exercise. The exercises are separated by a brief timed rest interval. Each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six.
Circuits can be anaerobic or aerobic in nature, depending on the type of exercise, the time spent on each exercise and the number of circuits performed. Circuits can be designed to focus on strength and muscular endurance or cardiovascular fitness and flexibility.
Team games
Participating in team games is one of the most popular types of exercise available. Team games provide the opportunity to participate at various levels from social to high-level competition. The social aspect of exercising with others is very appealing to some people. Team games provide the opportunity to develop new friendships and be a part of a team. Often people are more motivated to exercise if they know other team members are reliant on them.
A vast range of team games is available in most communities. Netball, soccer, basketball, rugby league and rugby union are examples of team games that are played by a range of people with varying ability levels. Indoor sports such as European handball, indoor soccer, indoor cricket and indoor netball offer the benefit of being able to play all year round regardless of weather conditions.
Participating in a team game requires people to participate at set times and usually involves a cost to cover membership fees and uniform. Depending on the level of competition, the individual may be required to devote a lot of time to training. Before joining a team, it is important to be clear about the commitment required. For many people who decide to participate in team games, the social and physical benefits provide the motivation to continue playing.
Exercise for specific groups
The exercise and fitness needs of people change over time. Young children and the aged are limited by their physical capacities. Pregnant women need to alter their exercise regime to accommodate their changing body. The competitive athlete needs to exercise at a much higher intensity to achieve a competitive fitness level. These groups need to modify their exercise type and intensity to meet their specific needs. Regardless of the capabilities of people, exercise should be encouraged and made available to ensure everyone has the opportunity to improve his or hers health and well being.
An exercise program can benefit pregnant women in many ways. The maintenance of healthy heart and blood vessels and improved muscular strength (particularly upper body and abdominal strength) can aid in posture and carrying the baby. Common disorders associated with pregnancy, such as lower back pain and leg cramps, can be eased. Exercise can help prevent varicose veins by improving circulation. By maintaining or improving fitness, pregnant women are able to control unnecessary weight gain, feel better about themselves and cope with the demands of labour.
Following are guidelines for maintaining fitness during pregnancy;
– Consult your doctor about your exercise program.
– Listen to the messages your body gives you.
– Work on good posture.
– Exercise gently.
– Exercise for fun.
– Realise that slowing down is normal.
– Do not overextend your joints beyond their normal range of movement.
– Always warm up and cool down.
– Strengthen your abdominal and pelvic floor muscles.
– Exercise carefully if you are lying on your back.
– Drink plenty of water.
– Modify your exercise program. (Mum’s the Word. Exercising During Pregnancy, NSW Sport & Recreation.)
– Capacity to learn skills
– Level of motivation to be active
– Physiological capabilities
– Susceptibility to injury.
Children have lower levels of motor control and are unable to process much information at one time. For young children, the focus should be on fun, skill development and activity, not competition and ‘win at all costs’. If children enjoy activity when they are young and are taught how to perform fundamental movement skills correctly, they are more likely to continue exercising, as they get older.
The reasons why older people exercise need to be considered when designing exercises specific to this group. Majority of older people tend to exercise with others, make new friends and have some fun in addition to the health benefits gained. This has implications for fitness service providers when designing exercise classes for older people. A general exercise class (for example, super circuit, aerobics, aquarobics) requires a longer warm-up and cool down together with a reduced aerobic segment. A specific relaxation component will also be popular. Without doubt, the principal focus of such classes should be the pursuit of fun and enjoyment.
Modified low to moderate exercise can be beneficial to older people. The physical, social and psychological benefits lead to improved well-being. Older people will be encouraged to exercise if they are able to participate in gentle exercises designed specifically for their needs.
Emerging group fitness activities
Motivation to improve and maintain fitness often requires the support of activities that are different, interesting and challenging. Traditional fitness activities such as circuits and team games are popular with most, but may be inconvenient, time consuming or may not have personal appeal. Group fitness activities such as boot camps have an emphasis on fun, challenge and opportunity for maximal workout and are becoming popular because classes are conducted over a short period, usually four weeks, and offer quick results. Within fitness centres, classes such as dance and core are also popular, the latter due to its focus on strengthening the abdominal and back regions of the body through controlled exercises such as pushing, pulling and rotating.
Other popular group fitness activities offered by fitness centres include classes where many of the essential moves can be learned well before attending. The instructor then incorporates the moves with music, making the session interesting and challenging. Using the web links for each of the following classes, you can see a video of what happens in a typical class and even learn the moves before attending;
– Body attack
– Body combat
– Body pump
– Body step
Many emerging group fitness activities are supported by child-care facilities, massage, sauna, spa and perhaps a physiotherapist and nutritionist. In addition, qualified instructors who not only motivate the group, but also ensure that participants work within their fitness level conduct sessions. Fitness gyms for women are also becoming popular and attract clientele who may feel intimidated in some gyms that may be male dominated.
Many communities have the facilities to offer a range of team sports such as netball, soccer and hockey. Indoor facilities provide the opportunity to participate in indoor sports such as indoor cricket and basketball. Tennis and squash courts can also be found in most communities. They provide the individual with the opportunity to join a friend for a social game without being part of a formal competition.
Group fitness activities provide the opportunity to meet new people and establish friendships. They allow the individual to feel part of a group. Group activities are an appealing fitness option for many people.
Aerobics
Aerobics classes incorporate various conditioning exercises performed to music. A typical aerobics routine involves a warm-up phase, conditioning phase and cool-down phase. Aerobics can cater for a variety of ability and fitness levels. Classes can be designed to be low impact or high impact. Individuals within the class can change the intensity of the exercise being performed to meet their needs. Aerobics improves cardiovascular efficiency, strength, flexibility and agility. The use of energetic music and the instructions and encouragement of the instructor help to increase motivation.
Aquarobics
Aquarobics or water aerobics evolved from aerobics. It involves doing conditioning exercises similar to those performed in an aerobics class in water. As water is much more resistant than air, aquarobics provides a good whole body workout. Participants move in the water following an instructor.
Aquarobics is an excellent fitness option for people who have back or joint problems, the elderly and the overweight due to the cushioning effect of the water. The use of hand weights can increase the intensity of exercise.
Pump classes
Pump classes are non-aerobic fitness classes that use barbells to improve muscle tone, strength and endurance. The instructor leads participants in working out the major muscle groups of the body to music. The weights are adjustable to suit all fitness levels. This type of class is suited to people who would like an introduction to weight training and who wish to improve muscle tone and body shape.
Another non-cardiovascular fitness class is the ABT or abdominal, butt and thigh class. Participants use hand weights to direct the workload to specific areas such as the abdominals, buttocks and upper legs. The movements are slow and lead to improved muscle tone, strength and muscular endurance.
Step classes
This class incorporates aerobic moves to music using a stepped platform. The platform is adjustable to suit the individual’s fitness level. Step classes improve cardiovascular fitness and muscular endurance. As the moves are choreographed to music, classes are divided into advanced and beginners, depending on the complexity of the moves. Step classes provide a further challenge for people who want a variation to the standard aerobics class. This class is suitable to all levels of fitness. Variations on the step class include easy step, which is designed for beginners as it has less choreography, and step moves, which is highly choreographed, incorporating high intensity and dynamic movements.
Spin classes
Spin is also known as cycle classes or RPM. In this demanding fitness activity, participants or ‘spinners’ perform routines on stationary exercise bicycles that simulate outdoor cycle training. Music is often used to enhance the atmosphere while the instructor leads the group through a range of cycling speeds designed to engage both the aerobic and anaerobic energy systems.
A typical session consists of a warm-up followed by instructor-led routines that imitate hill climbs, sprints and interval training. How hard you exercise is up to you, but it is important for spinners to set their own goals for each session. Should you wish to focus on your aerobic fitness, your level of intensity will be moderate, interspersed with infrequent bursts of speed. Spin is excellent for improving cardiorespiratory fitness. It is also beneficial as a form of exercise for people who experience joint injuries or tendonitis.
Circuit training
Circuit training can be used to improve both fitness components and skill level. It involves the progressive use of a circuit of different types of exercise. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving to the next exercise. The exercises are separated by a brief timed rest interval. Each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six.
Circuits can be anaerobic or aerobic in nature, depending on the type of exercise, the time spent on each exercise and the number of circuits performed. Circuits can be designed to focus on strength and muscular endurance or cardiovascular fitness and flexibility.
Team games
Participating in team games is one of the most popular types of exercise available. Team games provide the opportunity to participate at various levels from social to high-level competition. The social aspect of exercising with others is very appealing to some people. Team games provide the opportunity to develop new friendships and be a part of a team. Often people are more motivated to exercise if they know other team members are reliant on them.
A vast range of team games is available in most communities. Netball, soccer, basketball, rugby league and rugby union are examples of team games that are played by a range of people with varying ability levels. Indoor sports such as European handball, indoor soccer, indoor cricket and indoor netball offer the benefit of being able to play all year round regardless of weather conditions.
Participating in a team game requires people to participate at set times and usually involves a cost to cover membership fees and uniform. Depending on the level of competition, the individual may be required to devote a lot of time to training. Before joining a team, it is important to be clear about the commitment required. For many people who decide to participate in team games, the social and physical benefits provide the motivation to continue playing.
Exercise for specific groups
The exercise and fitness needs of people change over time. Young children and the aged are limited by their physical capacities. Pregnant women need to alter their exercise regime to accommodate their changing body. The competitive athlete needs to exercise at a much higher intensity to achieve a competitive fitness level. These groups need to modify their exercise type and intensity to meet their specific needs. Regardless of the capabilities of people, exercise should be encouraged and made available to ensure everyone has the opportunity to improve his or hers health and well being.
- Pregnant women
An exercise program can benefit pregnant women in many ways. The maintenance of healthy heart and blood vessels and improved muscular strength (particularly upper body and abdominal strength) can aid in posture and carrying the baby. Common disorders associated with pregnancy, such as lower back pain and leg cramps, can be eased. Exercise can help prevent varicose veins by improving circulation. By maintaining or improving fitness, pregnant women are able to control unnecessary weight gain, feel better about themselves and cope with the demands of labour.
Following are guidelines for maintaining fitness during pregnancy;
– Consult your doctor about your exercise program.
– Listen to the messages your body gives you.
– Work on good posture.
– Exercise gently.
– Exercise for fun.
– Realise that slowing down is normal.
– Do not overextend your joints beyond their normal range of movement.
– Always warm up and cool down.
– Strengthen your abdominal and pelvic floor muscles.
– Exercise carefully if you are lying on your back.
– Drink plenty of water.
– Modify your exercise program. (Mum’s the Word. Exercising During Pregnancy, NSW Sport & Recreation.)
- Children
– Capacity to learn skills
– Level of motivation to be active
– Physiological capabilities
– Susceptibility to injury.
Children have lower levels of motor control and are unable to process much information at one time. For young children, the focus should be on fun, skill development and activity, not competition and ‘win at all costs’. If children enjoy activity when they are young and are taught how to perform fundamental movement skills correctly, they are more likely to continue exercising, as they get older.
- People training for fitness
- The aged
The reasons why older people exercise need to be considered when designing exercises specific to this group. Majority of older people tend to exercise with others, make new friends and have some fun in addition to the health benefits gained. This has implications for fitness service providers when designing exercise classes for older people. A general exercise class (for example, super circuit, aerobics, aquarobics) requires a longer warm-up and cool down together with a reduced aerobic segment. A specific relaxation component will also be popular. Without doubt, the principal focus of such classes should be the pursuit of fun and enjoyment.
Modified low to moderate exercise can be beneficial to older people. The physical, social and psychological benefits lead to improved well-being. Older people will be encouraged to exercise if they are able to participate in gentle exercises designed specifically for their needs.
Emerging group fitness activities
Motivation to improve and maintain fitness often requires the support of activities that are different, interesting and challenging. Traditional fitness activities such as circuits and team games are popular with most, but may be inconvenient, time consuming or may not have personal appeal. Group fitness activities such as boot camps have an emphasis on fun, challenge and opportunity for maximal workout and are becoming popular because classes are conducted over a short period, usually four weeks, and offer quick results. Within fitness centres, classes such as dance and core are also popular, the latter due to its focus on strengthening the abdominal and back regions of the body through controlled exercises such as pushing, pulling and rotating.
Other popular group fitness activities offered by fitness centres include classes where many of the essential moves can be learned well before attending. The instructor then incorporates the moves with music, making the session interesting and challenging. Using the web links for each of the following classes, you can see a video of what happens in a typical class and even learn the moves before attending;
– Body attack
– Body combat
– Body pump
– Body step
Many emerging group fitness activities are supported by child-care facilities, massage, sauna, spa and perhaps a physiotherapist and nutritionist. In addition, qualified instructors who not only motivate the group, but also ensure that participants work within their fitness level conduct sessions. Fitness gyms for women are also becoming popular and attract clientele who may feel intimidated in some gyms that may be male dominated.