In the program of Friskis&Svettis we aim to alternately train strength, agility, oxygen uptake and co-ordination. The goal is to offer a balanced training to the participants.
To make the session easy to experience in a harmonic way, we train the different parts efficiently. All Friskis&Svettis programs are based on a specific structure. The program follows a special intensity curve. This diagram shows the work of the participant's heart during the session and therefore also the intensity of the program.
A program includes three oxygen uptake segments. During oxygen uptake, the pressure on the heart and the circulation of the blood is high and you are working on your hearts condition. Between these oxygen uptakes we train on strength, agility and co-ordination.
In the strength,
agility and condition parts, the choice of movements, pace of the music and
the composition of movements are all factors which will decide how intense
and heavy the program is.
Warm
up
With a proper warm up you will prepare your body for the training that follows.
The goal is to slowly bring your body from a state of rest into preparation
for the training. This warm up will also increase your heart’s capacity.
To prevent injuries, the program is designed to gradually move from warming
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 emphasis is on the calves, hamstrings and the inner part
of the thighs, but there are also exercises for the upper part of the body.
The pace of the music is slow and relaxing to give you time 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.
The instructor will demonstrate these to you and then 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. You must feel your entire body working.
Warm
down
During this phase we begin to cool the body 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 program. You feel very good about yourself after a
well-balanced exercise program.
A
session with Friskis&Svettis is based on a specific structure. The different
sessions may vary between each other, depending on who is leading the session.
The instructors put together their programs themselves, carefully choosing the music and the movements. To make a program enjoyable, this process is always done with the structure mentioned above as the foundation. Because of this, two sessions will never be the same all though the aerobic training is basically the same!
