CHOOSE YOUR WORKOUT.
DO IT YOUR WAY.
You can choose from several different workouts, and each one can be adapted to your level of fitness and experience.
WORKOUTS
PILATES
Pilates is a form of exercise which concentrates on strengthening the body with an emphasis on core strength. It helps to improve general fitness and overall well-being. Similar to Yoga, Pilates focuses on posture, balance and flexibility. In Pilates, the chance of injury is much lower than with other more strenuous forms of exercise.
Pilates also focuses on the mind-body connection. While doing the various exercises, your mind needs to be constantly aware of your breathing and how your body moves.
This form of exercise was developed by Joseph Pilates in Germany, where he was a carpenter and gymnast. Joseph Pilates believed that physical and mental health were closely connected. In the 1920's he immigrated to the US and opened a Pilates studio in New York. Originally this form of exercise was called Contrology.
Duration
60 minutes
Difficulty
Beginner - Advanced
Location
Haarlem/ Heemstede/ Aerdenhout
CORE
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. It leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
Strong core muscles make it easier to do many activities, such as swing a golf club, get a glass from the top shelf and bend down to tie your shoes. Strong core muscles are also vital for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and injuries.
Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a well-rounded fitness program, consider including core exercises in the mix as well.
TRX
The TRX System, also known as Total Resistance Exercises, refers to a specialized form of training that utilizes equipment developed by former U.S. Navy SEAL Randy Hetrick. TRX is a form of suspension training that uses bodyweight exercises to develop strength, balance, flexibility and core stability simultaneously.
It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises.
TRX Training can improve mobility and stability, increase metabolic results, build lean muscle, and develop functional strength - you can't help but use your core for stabilization. It's great for runners, cyclists, or anyone who is an endurance athlete and wants to gain more strength. Also, people who like yoga and Pilates tend to like TRX because there are some crossovers.
CARDIO
Your cardio training options are almost limitless. You only need to keep the intensity high enough to challenge your heart and lungs.
Cardio training can be a steady-state exercise at a low to moderate intensity, like jogging or an easy bike ride. Cardio training can also be intervals of high-intensity exercise, like HIIT, where you go all out for 20-120 second bursts and then rest just long enough to allow you to perform the next round with equal intensity.
By challenging and strengthening your cardiovascular system, you increase its capacity to take in oxygen, pump blood to the working muscles, and clear carbon dioxide and other waste products from your system. Plus, as your heart becomes more efficient at pumping blood, your resting heart rate slows, reducing the stress on your most vital muscle.
MOBILITY
Mobility designates exercises that will increase your range of motion and your stabilization or control of the muscles that surround each joint. Mobility isn’t the same as flexibility, though it is close, it incorporates flexibility and strength, and it’s crucial to help you squat deeper, push harder, and jump higher. There are two reasons to do mobility work: to prevent getting injured and to get stronger.
Don’t think of mobility as a specific type of workout, but rather as a general athletic skill, like strength or power or speed. Move slowly and deliberately controlled dynamic stretching will increase joint range-of-motion and enhance muscle power.
What exactly is mobility work? Stretching? Yoga? Bear crawls and walking lunges? It could be any of these things.
CROSS
TRAINING
Crosstraining is simply a training routine that involves several different types of exercise. It works for more muscle groups, improves agility, and makes it easier to participate in a variety of recreational sports, like skiing and your everyday life.
Crosstraining is a beneficial way to achieve and maintain a higher level of overall fitness, is a great way to condition different muscle groups, develop a new set of skills, and reduce the boredom that creeps in after months of the same exercise routines. Crosstraining also allows you to vary the stress placed on specific muscles or even your cardiovascular system.
When developing a cross-training routine, the possibilities are endless. The goal is to select exercises that require different movements than your preferred activity.
