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The
Swedercise gym class
We call
our workout ‘Swedercise’. The concept is based on rhythmic
music, the pleasure of movement and positive leadership. It is fun,
inclusive and effective and has been developed in cooperation with
experts in the fields of medicine and physiology on the basis of
scientific research.
A Swedercise
class integrates all the essential elements of physical training
such as warm-up, flexibility, strength, stamina, cool-down and relaxation.
All our gym class programs are based on a specific structure. The
programme follows a special intensity curve.
The curve shows how your
heart rate changes during the exercise programme. Balance and co-ordination
are also trained throughout the one-hour programme.
Warm
Up
The warm up prepares your body for the training that follows. The
warm up will increase your heart’s capacity and to prevent
injuries the programme is designed to gradually move from warm up
to the first oxygen uptake segment.
Agility
In this part we use slow, big movements to stretch out the muscles
and to make them soft. The pace of the music is slow and relaxing
to stretch the muscles completely.
Strength
The strength-training is dynamic. Effective exercises for stomach,
back, arms, bottom and legs. Many of the exercises have an easier
and more difficult version and it is up to you to decide how hard
you want to work during the session.
Oxygen
Uptake
The goal is to improve the oxygen uptake. In this section we concentrate
on the heart and lungs. There is also varied pressure on joints
and muscles. Again you decide what suits you best; running versus
walking, jumping or not. As long as you perform all the movements
completely you will receive the benefits of the exercises.
Warm
Down
The goal is to lower your pulse to a normal rate and to help your
body rid itself of the lactic acid build-up caused by working the
muscles. Large, calm and relaxing exercises will bring you down
to a normal level of breathing.
Stretching
The instructor uses several exercises to give your muscles a good
static stretch. The muscles should feel tight but you should feel
no pain.
Relaxation
This is a time for your body and soul. Relaxing music will help
you cool down and reduce your body temperature. This part is an
important part of the stress relief of the exercise programme.
Ten
good reasons to exercise with Friskis&Svettis
Apart from the fun and healthy feel-good you will derive from regularly
‘Swedercising’ with Friskis&Svettis, here are 10
other health benefits:
• The stroke volume of your heart and its ability to take
up oxygen will go up
• Your pulse will decrease for the same amount of work and
your resting pulse will be lower
• The number of capillaries in your muscles will go up
• Your level of cholesterol will go down
• Your muscle strength will increase
• Your bones will be stronger - physical training prevents
the loss of calcium in your bones
• The durability of your joints, ligaments and tendons will
go up
• You produce less lactic acid in your muscles for the same
amount of work.
• Your production of endorphin will go up
• Your stamina (metabolism) will improve
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