SPORTS PROGRAMME
Physical activity is one of the biological needs of human body, which we frequently forget about nowadays. A combination of a diet and regular physical exercises is the best cure for the problems we face today. Exercise reduces the cholesterol level, decreases cellular resistance to insulin and levels blood pressure. It is very beneficial for the digestive and urogenital systems and bones in your body. It enables to maintain sleek and sporty body.
Exercise stimulates the release of endorphin (a compound produced by the pituitary gland), also known as the happy hormone or world’s healthiest drug, which makes you feel satisfied and cheerful. Endorphins reduce stress and slow down the aging process. Physical exercise also stimulates the release of serotonin (the love hormone) that is responsible for great mood, good sleep and supply of energy. Exercise increases dopamine levels, thus reducing hunger.
The exercise itself does not reduce fat tissue. Exercise results in muscle tissue growth, making the growth hormone stimulate the growth of muscles and fat burning. Muscle tissue is very important for losing weight.
People on a weight loss programme are recommended to exercise with moderate intensity but for prolonged periods of time, which enables to burn more fat accumulated in the body. The best forms of endurance exercise include fast marching, exercising in the water, Nordic walking, dancing and cycling.
The exercise programme that we have developed and offer you includes: Nordic walking - 90 min, fitness - 45 min, water aerobics - 45 min, body ball - 30 min, stretching – 30 min, morning warm-up – 15 min. The classes are conducted for selected fitness groups by experienced and highly qualified instructors (graduates of the University of Physical Education). The classes are held every day (except for Saturday). In addition to the basic programme, we also offer other types of exercise such as pilates, yoga, zumba and disco dancing in our café.
STRETCHING – stretching exercises increase muscle flexibility and endurance and improve joint mobility. It is recommended to perform static stretch: gradual muscle stretching alternated with relaxation phases.
BODY BALL – exercises using balls. The exercise requires balance, thus tensioning all the muscles (of the abdomen, thighs, buttocks and the spine). The exercises result in stretched and strengthened muscles.
NORDIC WALKING – walking with the poles concurrently trains the legs, hips and your upper torso: arms, shoulders, chest muscles and your spine. Calorie burning is 20% higher than in the case of running. Fast-paced march activates the same muscle groups as in the case of running, however, without putting excess strain on your ankle and knee joints. Nordic walking firms your thighs, calves and buttocks. It facilitates fat burning and body weight reduction. Marching increases your lung capacity and is also suitable for people with circulatory failure. One and a half hours of marching makes you lose around 600–650 calories.
FITNESS – simple, not very strenuous exercise. Fully recommended for people who have not practiced any sports for a long time. Changeable pace of the exercises and varied fitness positions accompanied by suitable music that motivates you to go on, make you generally more fit. Fitness exercise improves the flexibility and strength of your joints and makes your leg muscles more elastic. 45 minutes of fitness make you lose around 250 calories.
WATER AEROBICS – it is a combination of relaxation with shaping thighs, firm buttocks, straight back and slender waist. The benefit of exercising in a pool is a combination of load reduction with the natural resistance of water. This is a perfect class for obese people, those who experience circulatory problems and are not really fit. Water aerobics increases joint mobility, muscle, tendon and ligament flexibility and suppleness of the entire body. In addition, it facilitates weight and cellulite reduction, makes your body svelte and improves your mood. After 45 minutes of exercise, you can lose around 400–450 calories.