Many gyms offer group classes called “cardio-training“, based on heart rate training. Zumba, Body pump, RPM… Our tips for every activity
The effectiveness of cardio-training
RPM, Zumba, Body combat… Many collective courses based on cardio-training are offered in the gym.
The cardio-training program, which is a favourite workout in gyms, sculpts the silhouette by improving cardio-pulmonary capacities. When you climb your heart, you are more breathless and sweaty, a sign that your body is spending more energy. This work of breath, and, more generally, endurance, burns calories, to better melt fat and refine the silhouette.
Before we start
In addition to the medical certificate required to register for a gym, an exercise test is recommended before starting any sporting activity. This is done with a sports doctor who submits you some exercises of type flexions and pumps. Objective: To determine if the heart is prepared for sport and can withstand intense physical activity. Beginners as well as seasoned people are invited to take this test every year to check that their heart is still healthy.
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Three training sessions per week
If you want results -weight loss, endurance, physical transformation-, it is advisable to practice three sessions a week in total. The regularity of the training improves the fitness. The body becomes stronger and develops more quickly. Good timing: a rest day between sessions for muscle recovery. Finally, it is not recommended to exceed an hour and a half of training, beyond which the body is exhausted and no longer works optimally. The collective courses that follow, with the exception of Zumba, are all part of the fitness concepts invented by the company Les Mills in the 1990s.
Zumba
Do you want to dance to salsa, reggaeton, cumbia and African rhythms?
The Zumba, invented by the Colombian dancer and choreographer Alberto “Beto” Perez, in the 1990s, surfs on world music gathered in a playful and stimulating dance class.
Its Benefits
A session offers a complete cardio-vascular training: by moving, you tone all the muscles of the body, especially the arms, the bust, the back, the waist as well as the glutes and the calves. Zumba also improves balance and flexibility.
Above all, slow and fast choreography promotes energy expenditure: count on average 500 kcal burned for an hour of lessons.
The Zumba releases a lot of energy and unlocks the body. A form of body expression that brings well-being and relaxation.
For who, for whom?
Everyone can practice Zumba: lovers of dance as well as those who want to learn about this universe and better know their body.
This video is offered by Onehowto, a Youtube channel specializing in wellness.
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The Body pump
No, bodybuilding is not the prerogative of bodybuilders.
Body pump is proof of that. Centered on muscle toning, the “Pump” is inspired by the movements of the weight room to strengthen the different parts of the body. The principle: equipped with a bar and different loads, you train a muscle group to each song by performing a series of 70 to 100 repetitions (squats, developed, slits, chest, etc.).
Its Benefits
Contrary to popular belief, strength training as taught in the Body pump does not increase volume. No risk of looking like a Malabar. You harmoniously shape your muscles and draw from the fat mass (you lose an average of 530 kcal per class hour). The sequence of movements strengthens the body but also exerts the heart rhythm.
In addition to gaining tone, you also improve your bone density, which helps reduce the risk of osteoporosis.
For who, for whom?
People who are already doing some exercise and are in good physical condition, that is to say having no muscle pain. Beginners are invited to start smoothly with light loads that they will gradually increase with practice.
RPM
The RPM is like the Tour de France adapted to the gym.
Set on a bike in the middle of a cycling peloton, you pedal at high speed for 45 minutes. You climb mountains, make “time trials” (sprints) and play on the speed and resistance of your horse.
Its Benefits
This 45-minute cycling course focuses on interval training, a split training (on different intensities), which increases energy consumption and eliminates an average of 675 kcal.
As resistance increases, muscles become more engaged and strengthened. The RPM increases stamina and curves the legs, hips and buttocks while strengthening cardio-vascular endurance.
For who, for whom?
The RPM is accessible to all because the joints are sparsely used. Beginners can adjust the resistance of the bike, and thus their muscular commitment, according to their abilities.
Body Attack
Modern version of aerobics in addition to athleticism, the Body attack is a gym class on choreographed songs.
It is practiced on a rhythm of interval training, a fractional one that combines movements focused on both strength and endurance.
Its Benefits
This high-impact activity -which involves many jumps despite the presence of options- stimulates cardiovascular activity as well as all the muscles of the body. At the key: a better physical condition, a tonic and refined silhouette.
The forward-back movements, the jumps, the engagement of the arms, legs and abs, work the “foldometry”, a technique that improves the power of the muscle. The heart rate is under severe strain, which necessarily requires burning a lot of kcal (735 per hour).
For who, for whom?
This course requires good physical fitness. The numerous impacts require support and are therefore risky for people with weak knee, back and ankle joints. If you are starting out, it is advisable to get used to the physical exertion and prepare the heart for an intense exertion two-three months upstream.
For example, you can focus on machine training (elliptical, bike) and soft activities.
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