Generally speaking, there are two ways of exercising these days.
- Group lessons
A large proportion of the women in a gym participate in a group lesson. These include lessons in zumba, yoga, pilates, kickfun, spinning, bodypump, xco and, for example, bodybalance. These are generally fun lessons in which you burn calories and also do some form of strength training. At least that’s what you think.
However, these lessons are often far from effective. Apart from the fact that you burn few calories in a lesson, there are many movements that are not very common in daily life. These exercises are therefore ineffective and can sometimes even be dangerous, because of their complexity. In addition, the good movements are not or hardly explained, which means that most women perform these movements incorrectly. If this is also in line with the fast beat, there is a high risk of injury. So there is a real chance that the quality of movement after a group lesson is reduced instead of improved. You understand that I do not recommend these lessons.
However, sport should remain fun, so if you enjoy these lessons, keep following them. However, make sure that you train your movement equipment properly at least once a week. More about this later.
- Cardio + Machines
If you don’t take group lessons in the gym, there is a good chance that you will be exercising in the second way. This is the group that first selects a cardio device (such as a crosstrainer, treadmill or exercise bike) for 20-40 minutes and then sits on some strength equipment. The big disadvantage of this way of training is that it is again ineffective/functional.
In the first instance it is always advisable to start with the strength exercises. This ensures that you are not already exhausted from the cardio, which affects strength training. Don’t be afraid that, as a woman, you will become muscular. This is impossible.
The second problem is the machines themselves. In general, you are on these machines that force you to put your strength into a certain position. This has absolutely no translation into everyday life. In daily life, muscles are used at the same time and there are certain movement chains that need to be controlled. Unfortunately, this cannot be imitated in devices, so that the power gained from the devices can hardly be used. The power gained through machines is therefore far from functional.
How should fitness actually be?
Let me start by saying that ‘slimming’ shouldn’t be the reason to go to the gym. Slimming is done by burning more calories than you can get. Now you can say that you have to burn more calories. However, it is much easier to make sure that you get fewer calories. We do this through our diet. Having said that, we can spend the whole of our fitness on our health and general fitness. This includes endurance and making daily activities easier (such as climbing stairs, carrying groceries, etc.).
The stamina ensures that after a short sprint or a few steps, you are not bent over backwards to pant. I recommend that you exercise for half an hour every day and increase your heart rate for 45 minutes every week. This can be done on a crosstrainer, exercise bike, treadmill or rowing trainer. This will reduce the risk of diseases such as diabetes and cardiovascular diseases.
Note: There is no such thing as an ideal heart rate zone, in which most of the fat is burned. Try to move as intensively as possible in the (at least) 45 minutes of exercise.
Chains of motion
Apart from the daily 30 minutes of exercise and the weekly 45 minutes of cardio, it is important to train the exercise machine. The best way to do this is to train to the movements we make in daily life. These movements are not done by one particular muscle, but by different muscle groups at the same time. These are called movement chains.
We have 5 important movement chains:
- Group lessons