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Raspberry Manor is the perfect place to take care of your health and fitness. You can take part in aqua aerobics classes, which will not only improve your condition, but also provide lots of fun through water games. If you prefer a more leisurely form of activity, take a Pilates class to improve flexibility and muscle strength. Thera-band and gymstick are excellent tools for effective and safe strength training.
The aquatic environment relieves stress on the spine, promotes muscle relaxation and lengthening of the spine, resulting in correct posture. Properly selected exercises develop the muscle corset that maintains a corrected posture. Aqua aerobics helps to lose weight, model the figure, relieve stress, and is also an excellent way to stop the biological clock. Regular aerobic training increases the body's immunity, oxygenates it, improves oxygen absorption and calcium utilization, and therefore prevents osteoporosis, activates our natural defense system against free radicals, prevents loss of body firmness. In a word - it delays the aging process. Aqua aerobics is recommended as a form of improvement, available to all people, even after surgery, obese, elderly, suffering from arthritis, osteoporosis, having problems with the osteoarticular system. Pregnant women can also exercise in water without fear.
Advantages of aqua aerobics:
Nordic walking classes with an instructor are one of the many elements of the slimming and recreation package offered by the Malinowy Dwór SPA Hotel. The program also includes classes in gymstick, thera - band, Pilates, agua aerobics and other forms of active recreation, which have been developed by specialists (doctors, nutritionists, sports trainers and instructors). Nordic walking is the most natural, year-round form of outdoor physical activity. It is walking using specially designed poles, used to push off the ground and support the pace of walking. It causes active involvement of the muscles of the entire upper body, while relieving stress on the joints of the lower extremities. It also intensifies metabolism and thus promotes more efficient burning of unnecessary calories. During an hour's walking, one can burn about 400-450 kcal. In comparison, traditional walking can burn only 280 kcal.
According to M. Svensson, who is considered the forerunner of Nordic walking, this method has gained great popularity due to, among other things:
In addition, Nordic walking has a comprehensive effect on the body by:
Advantages of practicing Nordic walking:
Gymstick is a bar made of fiberglass with a length of 130cm, two foam handles with a length of 30cm, placed on the bar, and two tubular rubber straps with a length of 75cm, ending in loops made of special material. Used as a versatile fitness device, the Gymstick can cope with even very demanding exercise enthusiasts. It has been measured that an hour's workout using the Gymstick, results in a loss of 700-800 kcal.
Gymstick is designed for effective physical training. It improves:
Exercises with Gymstick strengthen muscles, accelerate fat burning and improve overall mental and physical form. “By exercising with Gymstick we get to know our body better. We learn its strengths and weaknesses. When exercising with Gymstick, we focus on the muscles we want. Specific exercises engage the muscle groups we care about the most.” - believes Hanna Fidusiewicz, a well-known initiator and promoter of the fitness movement in Poland.
Thera-band is an exercise system using balls, dumbbells and rubbers with varying degrees of stretch. They are used all over the world, especially in rehabilitation, fitness classes and sports training. It is described by specialists as the only therapeutic and training means of its kind. It is a training system that uses progressive resistance. In resistance exercises, thera-band tapes cause an increase in muscle strength and improve range of motion. Appropriate balls of different diameters are also used for exercises.
The use of thera-band and balls is very effective both in rehabilitation and in preventive action. Regular yet simple training entails measurable results in the form of increased muscle strength and endurance.
Once better training results are achieved, it is possible to move on to exercises with higher resistance bands and larger diameter balls. The thera-band exercises are selected in such a way that after a short period of regular training and following the instructor's instructions, a positive response of the body to the training stimulus can be noticed, especially in the muscular system.
Advantages of thera-band:
The main message of Pilates exercises is to strengthen awareness of one's own body. This is very important nowadays, because the constant rush, lack of control over one's own posture increase the risk of spinal diseases, figure distortion, improper breathing. This obviously leads to deterioration of quality of life and destruction of one's own body.
During the exercises there are no sudden movements and jumps - this method is perfect for people with joint and back pain, people who are overweight, limiting the possibility of active exercise, and for those who have not exercised for a long time.
A typical Pilates workout consists of a set of exercises lasting no longer than 90 minutes. One of the great advantages of this method is that it does not require the exercises to be repeated indefinitely. Each exercise is repeated about 10 times, thus avoiding feelings of fatigue and tiredness. During exercise, it is also important to take care of proper breathing and control of the diaphragm. For optimal benefits, Pilates should be practiced two to three times a week. The first effects appear more quickly than in other systems, because after the first 10-20 sessions.
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