It’s not a secret for anyone that the choice of sportswear plays the same main role as the selection of an outfit for a party or meeting.

Perhaps we can conclude from this that sometimes it is even more important to choose high-quality and comfortable clothes for sports than for everyday wearing. Why? It’s simple, because physical activity is exactly what already brings the human body incredible stress, and if this also happens in uncomfortable clothes, the answer is already asking. That is why, when buying, you need to take into account the sport you practice and the features that should be inherent in the sides, and of course, personal preferences in the color and style of the image.

Choose yoga clothes

For many residents of the metropolis, yoga helps to abstract from life’s difficulties and feel calm. Here it is worth choosing models that emphasize your figure. Thus, it will be much easier for the instructor to observe the correct performance of the exercises. You also need to pay attention to the color. For yoga classes, buy light colors. To determine whether the chosen t-shirt or yoga t-shirt is suitable, you need to put it on and twist it in different directions. If you feel freedom of movement, then this option will be right. The bottom of the outfit should be tight, elastic, light and breathable. Under this feature, leggings of any color will easily suit. An important attribute can be gloves. They are necessary so that the hands do not slip off the floor and for a more confident execution of complex asanas.
Choose clothes for running

As for running, it is better to buy light clothes in this case. The ideal option in the warm season will be a top and shorts. Leggings in this case will not suit, because they absolutely do not breathe the skin. One of the main qualities of the outfit also remains convenience, because body fat begins to burn only after half an hour of cardio training and you should feel comfortable all this time. Sports equipment in this case should promote thermoregulation. As for shoes, you need to pay special attention. Running sneakers must necessarily have a good fixation with the surface and cushioning. Such brands as Nike, Adidas, Reebok, New Balance, Asics, Ecco and others create perfect racing options. It is important to remember that you need to choose light models, they will not increase the load on the joints, unlike their counterparts. Given the above, in this image you will not only feel confident and comfortable, but also achieve the desired results.
Strength training methods: choose strength training clothes

For strength training, tight-fitting models, which create an effect on another skin, are well suited. Such equipment will not only help to track the work of muscles and possible defects in the work, but will also become the most comfortable clothing for this type of exercise. This can be both shorts and bicycles, as well as tops and appliques. Sneakers should be chosen with a rigid and firm base. In addition, they must have good adhesion to the surface, which will help to avoid injuries and improve work efficiency. If you have not yet bought quality and comfortable sneakers, then hurry to go to the site of the online store HypeSneaker Shop. Here you will find models of popular brands at affordable prices. Note that the main thing is to remember not only beauty during exercise, but also comfort and safety.

A modern resident of a large city does not have enough activity, and the pool in terms of replenishment of physical activity is the ideal option. But it is not only useful as a replacement or supplement to training. The pool can help to cope with a number of minor and even serious diseases, develop muscles, lose weight and acquire a beautiful figure.
Immunity

Swimming has a good effect on immunity, which is especially important when there is no warm Southern Sun and rain and slush for most of the year. The pool in the lakes helps to strengthen all the main “nodes” of the body, speeds up the blood and does a massage, which usually affects a number of different therapeutic actions and strengthens the immune system.
Spine

If you have problems with posture, the pool will help you fix it. During swimming, the back muscles that are responsible for posture and strong holding of the body are strengthened. If you have more serious problems with the spine, there is a chance that other sports will be problematic. The pool will help in this situation, because the gentle activity and supporting effect of the aquatic environment act well on the dorsal muscles. Swimming simultaneously unloads the spine, removing pressure, but at the same time pumps the muscles necessary for the support system.
Cardiovascular system

Swimming has a complex effect on the cardiovascular system. First, in the water, the vessels contract and expand, thereby training. Secondly, the aquatic environment reduces blood pressure and gives a massage to all the main directions of bleeding. Thirdly, the horizontal position while swimming in the pool in the lakes gives the heart a slight stimulation without overloading it. The entire system is hardened and becomes more robust, and small “sores” like increased or reduced pressure disappear.
Joint

To swim in the pool, you need to move your arms and legs more actively than on land, so that the joints are well developed. At the same time, they are not squeezed by the weight of our body, so there is no overload and painful sensations.
Varicose veins and cellulite

The two most unpleasant diseases of the lower body (especially in women) are easily eliminated by regular workouts in the pool of lakes. Massage, increased blood circulation, absence of load — all this gives a good cosmetic effect.
Crate

Swimming develops the lungs, makes them larger, and breathing cleaner and deeper. Instructors teach the right breathing, so do not worry about it in the pool.
Nervous system

The flow of water, swinging on the waves, relaxation in a liquid environment, the effect of massage and fatigue from the load have a beneficial effect on the nervous system, relieve mild excitability, the effects of stress and chronic fatigue.

Fresh Fitness welcomes everyone to our new sykle Studio. Cycle training is different from the usual cardio on an exercise bike in the gym — and we’ll tell you exactly what!

Cycling is not just a cardio exercise on a special exercise bike, but a comfortable workout for rapid weight loss, increased endurance and strength. In fact, this is an alternative to riding a real bike, which is especially useful in the cold season, when the usual bike is removed from the house in mud, ice or slush. Veloaerobika involves a full occupation on a simplified simulator, very often – in a group race, simulating a bicycle race.

You can even ride a bicycle in people far from fitness, because it has practically no contraindications or hard times to study. It’s good to start your journey into the vast world of fitness and use it for diversity.

Most workouts are held in groups with a special instructor, in front of a mirror and under cheerful music that sets the pace.
Techniques and types of training

There are three main types of bicycle training. The first is spin begin, in which beginners learn the right technique of exercise and acquire the first reserve of endurance and strength for more intense activities. Secondly, it is about spin force, in which a fitness enthusiast deliberately increases the duration and intestivity of training sessions to increase his maximum reserve of endurance and breathing. Finally, it is an advanced Inter spin, that is, an interval training where the twisting of the pedals in the relaxed mode alternates with periods of maximum fast load at the limit of its capabilities. This gives a maximum aerobic result.

All three types of training take place in the Fresh Fitness Room of the lakes and are well suited to keep your body in shape.

On an exercise bike, they also sit differently depending on the type of load. Beginners start in a classic sitting position, gradually increasing resistance. Advanced people often train standing, engaging new muscle groups. The intensive technique is also used standing with a special wide handlebar handle to achieve maximum load. In many workouts, these techniques alternate to achieve better results.
Cycling for weight loss

Bicycle aerobics is one of the best types of load for weight loss. The fact is that most other types of fitness “swing”very slowly. When an overweight person begins to engage in loads, he must adapt for a long time to loads, proper breathing and complex exercise techniques. In the sykling, you “pour” almost instantly, and in the future you only increase the load, pace and resistance. The effect of training is also noticeable very quickly-unless, of course, to eat properly in parallel.

Group activity helps to create a good mood and facilitate the first stages of infusion into the fitness jet. If you train 2-3 times a week, in a month the results will be visible to the naked eye, and not only on weights. However, you can do such exercise bikes much more often, up to 5 times a week.

Basic fat burning is already in the first 20-30 minutes of training. Of course, before this, one should not forget to warm up and warm up the muscles, as before any other type of fitness, but the coach will certainly remind you without this article. After this time, endurance begins to train.

One of the most effective systems is 3-5 sessions for beginners a week, until the scales are in front of the desired figure. Once the desired weight is achieved, to maintain the results and more relief contour of the muscles, it is enough to engage 2 times a week on more advanced systems.
Strong

Cycling does not load joints as much as classic aerobics or running. The effect is stronger than that of an ordinary bike, thanks to well-built workouts.

Strengthening the muscles of the body, posture, press and legs is constant, and the cardiovascular system develops, the manifestations of cellulite decrease. The legs do not become powerful and swollen, but acquire a beautiful shape, just like the buttocks.

Cycling acts quickly, charges positively and does not require additional equipment. It can be combined with strength training or other activities (for example, swimming in the pool, which can also be done at The Fresh Fitness Center), without excessive load.

Come and try a new type of fitness for yourself! The fitness Club of Vyborg District Fresh Fitness is waiting for you!

Independently assess the results of training is very difficult. Often fitness lovers complain about themselves and do not fully expose themselves, or, on the contrary, try too hard and end up doing more harm than good. To find a middle ground between these two extremes, one must learn to evaluate training not only emotionally, but also virtually.
How should not be

After exercise, you should not feel completely broken. We reserve immediately that this does not apply to fitness beginners who are trying to immediately evaluate the first week of classes. To properly assess the effectiveness of training, you need after they have entered your habit, or after you have long been engaged in some type of active activity, and then you decided to try something new and change courses. Beginners after the first week of training can really feel broken, but already in the second week it usually passes.

If after class you sleep badly and intermittently feel deprived of strength and so tired that you do not want to do anything, it means that you are overworked. Underloading is more difficult to recognize, because even a small activity has a good effect on well-being, but now we learn how to determine it.
Pulse and difficulty

The easiest way is to determine the level of perceived load by the heart rate. Unfortunately, the method of determining the difficulty on a ten — point scale does not work very well-an experienced coach must be attached to it. Very often we underestimate ourselves and put the level of difficulty of the exercise, for example, to 8 out of 10, while the outside coach will easily notice that it is only 5 out of 10-and you are able to cope with it much better. But if you work with a professional trainer, as in the fitness Center Fresh Fitness in the lakes, then you do not need to know the effectiveness of training yourself-it will determine.

Find out your usual heart rate with a heart rate meter or monitor. Heart rate monitors are often on popular simulators, so it’s not burdensome to buy additional equipment. There are many formulas for knowing the maximum permissible heart rate, and many of them require calculations. As a rule, on good simulators there are clues to how to calculate the level of effective load on the pulse for your age. The simplest (and imperfect) formula is to subtract your age from the number 220 if you are a man and 226 if you are a woman. The figure obtained is your maximum possible pulse during training, which is not recommended at all. It is best to work between 60 and 70% of this number.
Muscles

Even if we do not participate in strength training, but in any other kind of fitness, it primarily affects our muscles. Well-developed muscles guarantee us the success of training. Therefore, it is on them that you can understand how hard you worked today. On the peephole in front of the mirror, you probably will not determine it. So there are two good ways to find out how your muscles worked today. Of course, it is worth checking only those muscle groups that were actively involved in training.

The first method is physical. Smell them. Tense muscles swell slightly, very often this process is accompanied by a burning sensation, and after a few hours-relaxed fatigue.

The second method is visual. Take a picture of the necessary muscles before training, and then – after. Just in the mirror the difference is not visible, but in the photo — obvious.
Recovery

If you think that you are able to try too much and train until complete exhaustion, try to track how quickly you recover your breathing and heart rate after moderate intensity exercise. If it takes more than a minute, then you can recycle.
After training

Appetite, sleep and euphoria are three pleasant factors that testify to a good practice of sports.

Appetite does not come during meals, but right after exercise. This is a logical process — the muscles worked hard and” ate ” a reserve of sugar from our fatty deposits, now the body needs to compensate for losses. Try to eat properly. But if you do not want to eat, most likely, you have malfunctioned.

A restful sleep with a fast sleep is especially noticeable after evening workouts. After the morning, of course, no one falls exhausted on the desk, falling asleep without sleep. However, even in the evening with morning training it will be easier and faster to fall asleep.

Finally, we feel an excess of energy, lightness and pleasure after some time of training during the day. For this it is worth saying Thank you to hormones. A good workout allows you to release pleasure hormones, which give us vigor and ease. For too little training, they do not have time to stand out, and with too exhausting training, they simply do not cope with the level of fatigue of the body.

Fresh Fitness-The fitness Club of the Vyborg region-wishes you all pleasant workouts! Come and exercise in our gym and learn with the coaches how to make exercise enjoyable and effective.

Each person has his own stock of character and habits, so someone likes to play sports alone, and someone is looking for company and comrades for joint training. But there are those who for a long time can not decide what is best. For these dubious people, The Fresh Fitness Center will explain to you the benefits of group activity-and it will be much easier to weigh the pros and cons!
Psychology

Group training allows many to engage more effectively due to the competitive effect. Not only are you competing with someone who is clearly more trained in the group than yourself, but you can also receive positive emotions by demonstrating your results. In addition, there are always beginners with a low level of preparation in the group, so even an exercise that you have not yet performed ideally will seem only a challenge to yourself.

The psychological effect of joint training with others should not be underestimated. You will not let yourself relax among others and you will always try if you do not escape from the first places, then at least you will perform better than the “average”participant. This increases the effectiveness of the exercise.
Rapid reaction

In group classes it is always possible to see different versions of the exercise or reception of people with different levels of preparation. So you quickly adapt and focus on what you match, because as perfect as the coach, the first time still will not work.

In addition, do not think that a group of several people means that the instructor will not pay attention to you. He will always help you and tell you privately, and you will learn by listening to instructions for others.
Load on the shoulder

It would seem that the personal trainer is the ideal solution for training. But not everyone likes that every second of their workouts is examined under a microscope and evaluated. In group classes, the “personal space” is much larger and it is possible to slightly adjust the training for yourself. At the same time, the general rhythm of classes is high, so you can not give real relaxations, as when training alone.
Sociality

A smile, an encouraging pat on the shoulder, a conversation in the locker room — thanks to group fitness, it is possible to make good friends who can give excellent sports advice. And together, it’s always more fun!
Accessibility

Finally, an important factor is the availability of courses for the price. A personal trainer, unfortunately, can not afford everyone, and the cost of group classes is always moderate and Democratic. So you can choose and try at least a dozen different activities – and choose the one where the group you like the most!

The Vyborg District Fitness Club Fresh Fitness offers many types of group classes and an always pleasant atmosphere. Our instructors are able to work with different types of personality and create a comfortable environment, even for those who had not thought about group training before. Try and pour into a good company!

If you are engaged without the guidance of a professional coach, who each time calculates the time and intensity of the load, it is not so easy to determine the necessary duration of training. You exercise too little — and the desired effect will be achieved, and if you overdo it — then unpleasant sensations in the muscles and general exhaustion will not give the promised surge of energy from playing sports.

Usually a quality workout for someone who is not a professional athlete takes an hour and a half with a warm-up. Engage in this scheme is enough 2-3 times a week.
Beginner or Pro?

When we are just starting our classes, the first six months of training will have to spend more time than in the future. The reason is not that beginners have to work harder, it’s not at all. The fact is that ignorance of the technique — a lot of time for beginning athletes does not spend on training itself, but on learning the right technique, acquaintance with various simulators and rest. You will have to rest a little more, because the stock of endurance has not yet been formed.

So, for beginners it is desirable to train for an hour of ten minutes-an hour and a half.

After six months, you will leave almost more time for high-quality strength training. By itself, it can last 45 minutes, and with cardio on the same day-exactly an hour.

Those who are engaged for more than six months usually do not need to spend so much time on cardio training to drive excess weight (if any), so the time is reduced even more sharply.
Objective of the lesson

For muscle growth, obtaining relief and acquiring a toned figure, you need not only to engage, but also have time to stop in time. Muscle building, as a rule, will succeed only if you are not overworked, that is, the entire stock of glycogen has not come out of the body. Strength training can last 45 minutes, no more. Then the muscles will not form again, even if you try very hard.

If you need to lose a certain amount of weight, then just at this time you need to start cardio training — glycogen has been spent, and the body will take energy from subcutaneous fat stores. True, the muscles in this scenario will form much more slowly.

Do not forget that any weight loss with a treadmill or exercise bike will be useless if you do not maintain it with a meal schedule without excessive calorie intake.
When is it time to leave?

In some cases, it makes sense to finish training earlier than planned. Of course, these are the cases when you begin to feel bad, feel pain in ligaments or joints. In addition, you need to constantly monitor your heart rate and breathing. If even during the rest period they remain at a high level, it means that you need to stop and reconsider the intensity of the load.

The Fresh Fitness Center in the lakes invites you to classes with a coach who will choose the perfect program for you! With it, you will not need to wonder if you have already trained enough — or not yet.

Fitness classes are the easiest way to stay in shape at any age, but many different factors stop from the first hike to the gym. Let’s look at the most common reasons for not wanting to go to the gym.
Hard to choose

Advanced fitness centers present such an abundance of different fitness options that the eyes disperse. How can a beginner know exactly what suits him, if almost every lesson promises a good mood and a perfect figure?

High-end fitness centers, such as FreshFitness, offer different options to familiarize yourself with different programs so that you can choose an activity to your liking. For example, you can buy a subscription, which allows you to try a little bit of everything at once, and then select the type of fitness that you like most. Free first-class systems also often work.

Feel free to try a new one! What will cause you negative emotions, throw away without regret. If you like a lot of different types of fitness, then to begin with, Choose the one where the load is lower, and then you are waiting for a variety. In short, you will not have to be bored.
Laziness

To go to class, easily eliminating laziness, you need to form a habit. As a rule, one and a half months is enough for this, less often – two. After that, laziness will recede, and training will become as banal and simple as brushing your teeth.

Another thing is that it is sometimes difficult to hold out these months and a half or two. We advise you to hit the sensitive place of every citizen-the purse. Buy a 2-month subscription and in no case use one-time visits. So you’ll just be sorry for the money that goes nowhere.

In addition, you can ask friends to support you for these two months. Chat with them or walk together. It will also be good to make yourself a promise with an obligatory reward (but not sweet!), that you will make sure after the coveted period.
Too hard

Those who live a low-active life, are overweight or simply consider themselves not sporty enough to enjoy high-speed activity, often give up sports after the first unsuccessful attempts.

We rejoice you: there are no people who “are not sporty enough” by nature. Everyone can have fun with fitness, it’s just that the initial classes need to be picked up wisely. If, after years spent in the office, you rush on the treadmill for forty minutes, it is not surprising that the poor state of Health deters you from playing sports.

Start with low-intensity classes: yoga, Qigong, Pilates. Learn the right breathing, train stretching, try yourself in aqua aerobics. Once you are used to playing sports, high loads will cease to frighten, and you will want to try something else yourself.

By the way, we will recommend it in case the sport seems boring to you. Try different low-intensity activities-it is possible that you have not yet found the same fitness, burned once on milk or memories of physical education in school.
Anxiety

Many beginners are shy, because in the fitness rooms other, more experienced athletes look perfect. They have a taut figure, they easily perform all the complex exercises, bend in half, lift the elephant, from the first time they are tied exactly as the coach showed, they hit exactly the tap and are now ready to play in an advertisement or poster.

Such “ideal” athletes are really there, but their own lack of sense of rhythm, excess weight or inexperience should not bother you. Every “perfect” athlete remembers a time when he did not succeed and will not laugh at you. On the contrary, experienced fitness regulars are ready to help with advice and life Hacks to everyone. And a good coach, as in a fitness Club FreshFitness, will help you become as skillful and will not require an immediate perfect entry into fitness life. Everything is achieved gradually.

Come and do yoga and Pilates in Ozerki (Vyborg District) and try other sports for beginners! In our fitness center freshfitnessa large selection of programs for beginners.

If you have never tried CrossFit and rumors about it make you doubt whether you will be interested and useful to practice this type of fitness, then our material is written especially for you. We hope to dispel the veil of myths about this magnificent and diverse type of activity.
Myth 1. Need for a high level of training

Most often, beginners and even experienced fitness activists are frightened by CrossFit, because this is a high-intensity training. However, this does not mean that only professional and semi-professional athletes with cubes on their stomachs and well-developed musculature can do CrossFit. There are different systems of exercises, including for beginners.

Of course, it is much more difficult to merge into CrossFit with a complete zero in physical preparation than in relaxing types of fitness, but the return from it will be much more important.

A good CrossFit trainer, as in the freshfitness fitness Club, always selects training for each level of training individually and will never force experienced fitness entoisists and beginners to follow the same training scheme.
Myth 2. It is dangerous and harmful to health

There are certain groups of Citizens for whom high-intensity training would be really harmful. But do not forget that every beginner and every athlete who not only decided to do CrossFit, you need to consult a doctor about the validity of certain workouts. Those to whom CrossFit is contraindicated, many other types of sports loads will also be harmful.

The exercises themselves are no more traumatic than the usual exercises in the gym. Professional coaches devote the most time to the right exercise technique that guarantees their safety at any pace and level of intensity.

The most effective is to do CrossFit with a heart rate monitor. Thus, you can always stop if the load level is” off scale ” at the physiological level.
Myth 3. CrossFit is illogical and chaotic

There is a prejudice that CrossFit classes are so diverse and chaotic that it is impossible to predict and plan them.

Indeed, the exercises in the CrossFit are so many, and the equipment is quite different, so some species can be very different from others. At the same time, professional coaches, as in the fitness Club FreshFitness, can always build a clear and logical system so that each coach can use his strengths and weaknesses. And over time, every athlete learns to practice the same.

If you get support from the pros from the very beginning, and not chaotic videos or articles about training, then there will be no illogicality and there will be no speeches.
Myth 4. Girls CrossFit is not suitable

A typical photo of crossfiter in photobases is a person with pronounced musculature, and girls immediately try this image on themselves. Not every woman wants to shine with relief muscles,so this CrossFit scares.

In fact, relief muscles and their excessive development should not be frightened, because professional bodybuilders and bodybuilders have to work hard to find them, unlike men. The reason for this is the difference in muscle building structure between the sexes. CrossFitter girls become fit and Hardy, not pictorial “jocks”.
Myth 5. It’s expensive

CrossFit at first really cost a lot when it appeared in Russia and there were few specialists. Now professionals have trained, and the cost of CrossFit has fallen in good fitness centers. This is exactly the same type of fitness as many others. It does not require unusual and expensive simulators or equipment, and ropes, pancakes from the bar and other improvised tools for training are not so difficult to get.

Try CrossFit-it’s possible that this is your sport, even if you were afraid of it before. Specialists of the fitness center FreshFitness believe in you and will always help you in your classes! Come over!

1. Healthy heart
   During running, blood circulation in the body improves, which has a beneficial effect on many organs. Running also reduces the risk of heart disease — heart attacks, high blood pressure and strokes.
2. Healthy lungs
   Running promotes better functioning of the lungs and the respiratory system in general, which improves the quality of life.
3. Slim body
   Running burns calories and helps control weight.
4. Youth
   No one likes to grow old, but this process is inevitable. The beneficial effect of running on the body can slow the aging process — a scientific fact.
5. A good time
   Few things will help to manage a bad mood as effectively as running. Running increases the amount of endorphin in the blood — the hormone responsible for good mood.
6. Good digestion
   Running helps the body better absorb nutrients and improves digestion.
7. Healthy bones
   Running helps to strengthen the bones of the legs and avoid arthritis and osteoporosis.