Fitness Classes
TONE UP/TONE ADD/TONE GAG
It consists in a work out session in which cardiovascular phases (like easy sequences on the step) alternate with phases suitable for the toning of many muscular regions. Each lesson is focused on a specific body part (UP Upper body, ABD Abdominals and core, GAG legs and gluteus), which is strenghtened with bodyweight excersises or with light equipment, alike weights, bars, elastic bands or ankle/wrist weights. It is a work out method that exploit of the tecnique of the “interval training”, so it’s very effective for weight loss and brings benefits for both coordination and muscular tone.
CARDIO 40%
STRENGTH 40%
BALANCE 20%
CORE
A full lesson dedicated to the strenghtening of the most important part of our body : the core. This work out is composed by long sequences in which both dinamycs and isometric exercises are alternated. Strategies and execution techniques will bring at the full potential the muscular bands for all their functions : balance, strenght and resistance. To be included twice a week at least in a work out program.
CARDIO 10%
STRENGTH 60%
BALANCE 30%
AEROTONE
Aerotone is a kind of cardiovascular work out session that utilises very simple step sequences taken from the traditional aerobics, combining them with bodyweight exercises finalized to improve strenght and resistance; Better for beginners.
CARDIO 60%
STRENGTH 20%
BALANCE 20%
BODY SCULPT
Body Sculpt is a medium difficulty work out session, finalized to the toning of all of the muscular regions. After a short warm up, we will do the exercise sequences that can include light weights, ankle weights and elastic bands. Recommended for beginners, but a real challenge for experts too.
CARDIO 20%
STRENGTH 60%
BALANCE 20%
CARDIO GAG
Cardio Gag is a work out session that alternates very intense cardiovascular phases, consisting of simple step sequences, to a specific strenghtening of legs, core and gluteus; than, we use the interval training system, perfect for fat burning and at the same time sculpt and tone the interedted areas. Funny, strenuous but also very effective!
CARDIO 50%
STRENGTH 30%
BALANCE 20%
FUNCTIONAL TRAINING
Functional training is one of the most used work out methods recently. It consist of a short but very intense warm up and a serie of multifunctional excersises, that have to be performed with very short pause in between. Exercises can be done bodyweight or with adequate weights. Thanks to the great variety of exercises, functional training can enhance strenght, balance, resistance, speed, muscular tone and most importantly forces the heart to beat at a “fat burning” speed all the time, thanks to the short pauses.
CARDIO 40%
STRENGTH 50%
BALANCE 10%
BODYWEIGHT WORK OUT
Bodyweight training is surely the most frequent activity in gym halls for longer. It usually consists of a warm up, an ordinary training constituted of low intensity cardiovascular activity in which simple movements focused on improve the agility and elasticity are done; follows a tonification part consisting mostly of bodyweight exercises or using simple tools; finally, we finish with a series of exercises on the ground and muscle stretching. Bodyweight is the base of the functional training and improves the resistance, the coordination, the balance and the limbs mobility. It’s suitable for people of all ages, especially for those who get in touch for the first time with gym.
CARDIO 30%
STRENGTH 40%
BALANCE 30%
FIT BOXE
Fit Boxe is a discipline based on the use of the boxe bags and specific movements from the boxe, creating a coreography that unites high intensity and fun. Dino Paladini, coach and trainer for kickboxing agonistic teams, has introduced in classic fit boxes lessons, more specific trainings for athletic preparation. During fit-boxe trainings we could attend work out sessions like the “interval training” – focused on anaerobic resistance and weight loss – , “Power training” , finalized to the enanchement of the muscular tone and the explosiveness and resistance, or the “Functional training circuit” , a new generation work out focused on the improvement of phisycal condition in general; all of them are made utilising kettlebells, ropes, pliometrical boxes, weights and TRX. An unmissable work out!
CARDIO 40%
STRENGTH 40%
BALANCE 20%
GAG ( LEGS/CORE/GLUTEUS)
GAG is one of the most requested disciplines and it’s finalized to the toning and the strenghtening of legs, core and gluteus. Strategic sequences of exercises, alike bodyweight or with gum equipment, will bring sculpted gluteus and tonical legs.
CARDIO 20%
STRENGTH 50%
BALANCE 30%
H.I.I.T
H.I.I.T is an acronym who stands for High Intensity Interval Training; it is a cardiovascular work out highly effective for losing weight, in which every exercise is done at high intensity for an established time, followed by a very short active recovery time. Exercises can require tools or bodyweight, can be focused on strenght or resistance, This technique is based on the interval training and recently has been reknown as one of the most effective to improve cardiac activity, strenght, speed, explosiveness and is resulted very effective for weight loss.
CARDIO 65%
STRENGTH 30%
BALANCE 5%
PILATES
Pilates is a discipline finalized to the enanchement of strenght and balance of the muscles of the core, like abdominals, gluteus and lumbar spine. This work out consists of specifical exercises sequences for the improvement of mobility, elasticity, muscular tone and posture. Very recommended to avoid and cure lumbar and joints pains.
CARDIO 65%
STRENGTH 30%
BALANCE 5%
POSTURAL GYMNASTIC
Postural and corrective gymnastic is focused onto the obtainment of a correct body axis, via decompensated muscular exercises. For “Global Decompensated Elongation” we intend a kind of exercises slow and of a long duration, which involve many muscular regions, to avoid that the body may “adjust” itself and get used to the pains derived from a bad posture. Very recommended for people of all ages, not only for who needs to cure any postural disease but also for whom wish to improve is mobility.
CARDIO 0%
STRENGTH 30%
BALANCE 70%
POWER PUMP
Power Pump is a training technique devised in 1990, when Mills designed lighter weights, who could be used in fitness room as well. Power pump is a complete training finalized on the muscular strenghtening. It consists of a short warmup, specific sequencies of exercises on every muscular regions (oftenly from the largest to the smallest ones) mostly with the specific weights. Very good for fat burning and mantain a defined and tonic body.
CARDIO 30%
STRENGTH 50%
BALANCE 20%
STABILITY FITNESS
Stability is a work out that is conceived like an ensemble of exercises from yoga, pilates and bodyweight. It is a work out finalized on the balance of all the body, but also on the strenghtening of muscular tone, flexiblity and articular mobility.
CARDIO 5%
STRENGTH 30%
BALANCE 65%
STEP1/STEP2
Step1 (for beginners) and Step 2 (for veterans) are cardiovascular lessons excellent for weight loss and “fat burning”, of course using the famous “step”. After a shot warm up, following a didattic progression, coreographic sequencies are created and, all of them combined together, forming a funny and engaging final. Little tip: never give up on the first lessons!
CARDIO 70%
STRENGTH 10%
BALANCE 20%
STEP AND SCULPT
Step and Sculpt combines the fun and pleasure of simple and short coreographies on the step with the high-intensity work out of strenghtening and toning of all the various muscular regions. This kind of work out, combined with the Interval training technique, favors the weight loss and improves coordination and muscular tone.
CARDIO 40%
STRENGTH 40%
BALANCE 20%
STRETCHING
Stretching is a fundamental activity for the wealth of our muscles; practicing stretching allows to improve the muscular flexibility, preserve the articular mobility and rebalance the postural imbalances. Also, never understimate the great benefits in terms of better and faster muscular recovery after a very intense work out, because stretching is essential for helping in avoid contractures and tendon inflammation.
CARDIO 0%
STRENGTH 40%
BALANCE 60%
THAI BOXE
Ancient Thailandese martial art, nowaday on of the most fought disciplines on all of the rings worldwide. Thai Boxe utilises a wide range of shots, in fact during combat there are eight body parts in contact. The work outs are based on the athletic preparation, the fighting techniques studying and most important of all, the strong psyco-physical discipline.
CARDIO 40%
STRENGTH 40%
BALANCE 20%
TOTAL BODY
Total Body is a medium-intensity work out training focused on the toning up of all the muscular regions, without neglecting the cardiovascular activuty. The first part is performed on the step, with a more dynamical phase and easy exercises, then things get more intense with multiple exercises which point to stress out all of the muscular regions, mostly utilising simple tools. Excellent for coordination and tone of all of the muscles.
CARDIO 40%
STRENGTH 40%
BALANCE 20%
YOGA (Lyengar method)
Lyengar Yoga is a phisical and mental discipline based on postural techniques, symmetry and balance. Through the Asana positions, will be possible to achieve a tonic, flexible and energic body. Lyengar method also provides a serie of breathing techniques, called Pranayama, to improve the capacity of breathing in a armonic and deep way. Excellent to improve the psyco-phisical balance and to fight the stress.
CARDIO 5%
STRENGTH 25%
BALANCE 70%
ZUMBA
Zumba is a medium-intensity level coreographic lession, that exploits the traditional movements of aerobics and combines them with the rithm and steps of the afro-caraibic music. iIn any lesson, a piece of music will be displayed and the combined steps will create a real “dance”. Great for keeping fit and improve balance and coordination with the fun part of dancing.
CARDIO 70%
STRENGTH 10%
BALANCE 20%