Gadu gaitā esmu izmēģinājis dažādas fitnesa nodarbības, sākot no HIIT, deju kardio un iekštelpu riteņbraukšanas līdz zemākas ietekmes treniņi, piemēram, Pilates un joga, sajaucot svarcelšanu un skrejceliņu darbu sporta zālē. Es nekad nebiju tik ļoti izbaudījis treniņu, lai apņemtos kļūt par pilnu dalību, līdz es to izmēģināju F45 Apmācība 2022. gada beigās. Pusotru gadu un vairāk nekā 250 nodarbības vēlāk F45 treniņš ir kļuvis par manu galveno vingrojumu veidu.
Ar vairāk nekā 1700 studijām 65 valstīs F45 Training piedāvā funkcionālas, augstas intensitātes grupu fitnesa nodarbības. Pievienojoties F45, es izkļuvu no fitnesa sliekšņa , taču mani atturēja 45 minūšu sesijas, kas bieži vien šķiet, ka tās lido garām; nodarbību, kustību un ķermeņa fokusa atšķirības; un iedrošinošu komandas vidi. Tagad esmu apmeklējis nodarbības septiņās dažādās F45 apmācības vietās četrās pilsētās visā pasaulē un ar F45 pase — jauns papildinājums neierobežotai dalībai, kas nodrošina dalībniekiem sešas bezmaksas ieejas nodarbības mēnesī jebkurā F45 studijā visā pasaulē — es plānoju apmeklēt vairāk.
F45 membership pricing varies by studio. A single drop-in class is $30 and up, and a seven-day trial can be as little as $7, depending on where you live. Get more details on F45 costs here .
As someone who's tried a variety of fitness classes, I know how intimidating it can be to try a workout for the first time. Keep reading for a breakdown on everything you should expect for your first F45 Training class and my honest F45 review.
Kāda ir F45 apmācība?
F45 Apmācība is centered on 45-minute functional training sessions, which focus on mimicking movements you use every day, like pulling, pushing, and lifting. Each day, workouts will fall into one of three categories: cardio, resistance training, or a hybrid of the two. The schedule intentionally alternates between cardio and resistance-training workouts to allow for members to take classes every day (if desired) without fatiguing. Cardio classes typically utilize a combination of ERG machines like rowing machines , SkiErgs, and exercise bikes and bodyweight exercises , while resistance days usually incorporate strength training equipment including kettlebells, Y-bells, dumbbells, and barbells.
Though you'll have an idea of what to expect based on the class you signed up for (cardio, resistance, or hybrid) and formats are often repeated, every class looks different in terms of the number of stations, timing, and moves. I prefer F45 Training to similar group fitness workouts that combine HIIT and strength training because of this variation. For example, Barry's Bootcamp classes alternate between weights and running on a treadmill and Orangetheory Fitness uses a mix of treadmill, rowing, and floor exercises, while at F45 Training, equipment and exercises vary every class.
In my experience, instructors can often make or break a fitness class. But because F45 Training workouts are formulated in advance and displayed on screen so class members can easily follow along, you don't have to book your classes based on the instructor. Of course, there are F45 coaches there to help with form, prevent injuries, and lead classes, but they don't create the workouts themselves.
I've also found F45 Training to have a more welcoming environment compared to other group fitness classes. The energy doesn't feel super intense or bro-y, and members are typically friendly. In addition, because everyone is at different stations focusing on different moves, I've never felt self-conscious or worried about others paying attention to me, which can often be a concern when you're new to a fitness class.
Ko sagaidīt savā pirmajā F45 apmācības klasē
Prepare for class by knowing what type of class you're walking into, which you'll be able to see when you sign up. I recommend arriving 10 to 15 minutes early to your first F45 Training class. When you first walk in, expect a coach to ask about any injuries or exercises you're avoiding. At the start of class, you'll be directed to the blue turf, which is where members stand while the coaches walk through the format and every station, and demo each of the movements. While the quick demos might feel overwhelming, know that you won't have to memorize any moves: there are multiple screens throughout the room that show timers and videos of athletes demonstrating each movement and station during the class as well.
The group will then break up for a warmup, which is also instructed on screen. This includes basic movements like arm circles, inchworms, and spinal twists. During this time, a coach will assign you a number to indicate the station you start at. Once you get to your station, you'll usually have one or two partners to move through the class with you. From there, the screens and coaches will always instruct you on what to do next, whether that's move or stay in a station or take a hydration break. Classes always end with a quick stretch and cooldown.
F45 Apmācība Tips For Beginners
Ko valkāt un ņemt līdzi uz F45 apmācību
Pretestības treniņu dienām iesaku svarcelšanā plakanos vingrošanas apavus, lai izvairītos no traumām. Es rotēju starp savām iecienītākajām cross-training kedas, kas ir Uz Cloud X 3 treniņu apaviem ($ 167 un vairāk) un Under Armour Unisex UA SlipSpeed treniņu apavi ($ 120). Es arī dodu priekšroku svarcelšanas cimdiem, piemēram, Kontrabandas Pink Label sieviešu mikrocimdi svara celšanai ($ 23), lai izvairītos no tulznām, klepus un ādas asarām uz manām rokām.
Apģērbam valkājiet jebkuru treniņu apģērbu, kurā jūtaties visērtāk, taču izvēlieties sviedru izvadošu un atbalstošu aktīvu apģērbu. Man labāk patīk valkāt treniņu tvertni un pilna garuma legingus (pretstatā šortiem), lai nodrošinātu lielāku kustību brīvību un papildu atbalstu grīdas vingrinājumiem. Mans piegājiens pieskaņoti komplekti ietver Lululemon Align Halter Tank Top (49 USD, sākotnēji 68 USD) un Lululemon Align High-Rise Pant 25' ($ 98 un vairāk), Beyond Yoga Sieviešu Spacedye Slim Racerback Tank (68 USD) un Beyond Yoga sieviešu midi legingi ar augstu vidukli (87 USD, sākotnēji 97 USD), kā arī Vuori AllTheFeels Tank (74 USD) un Vuori AllTheFeels Legging (98 USD).
Lielākā daļa studiju nodrošina sviedru dvieļus , taču ir vērts iepriekš painteresēties, lai pārliecinātos. Un neaizmirstiet paņemt līdzi ūdens pudeli — tā tev būs nepieciešama.
Yerin Kim ir PS funkciju redaktore, kur viņa palīdz veidot redzējumu par īpašām funkcijām un pakotnēm visā tīklā. Viņa ir absolvējusi Sirakūzu Universitātes Ņūhausas skolu, un viņai ir vairāk nekā piecu gadu pieredze popkultūras un sieviešu dzīvesveida jomā. Viņa aizraujas ar kultūras jūtīguma izplatīšanu, izmantojot dzīvesveida, izklaides un stila objektīvus.
