Type of trainings
The types of training
develops your endurance and is great for burning calories
A challenging endurance workout that is suitable for both men and women!
The workout starts with a warmup. We will study/imitate martial arts punches and kicks and use simple combinations. In the second half, the main emphasis will be on "strategic" areas. We will end with stretching the targeted muscles. In addition to developing endurance, this workout also puts a lot of emphasis on training the muscles of the entire body – boxing requires all the muscles to work hard because the force of the impact must come from the whole body, not just the movement of the arms or legs. For this, the workout focuses on learning the right hitting techniques. It will improve balance and coordination and burn calories without you even noticing, de-stressing you along the way.
helps keep your body in shape and, as the name suggests, strengthen your muscles
This varied training takes place at a leisurely pace. It boosts muscle tone and improves total body shape. During the session you use things like step benches, dumbbells, fitballs, Bosu balls and rubber expanders. BodyToning is suitable for people of all ages and levels of fitness.
Get ready to build your curves and shake off the extra pounds from belly, thighs and buttocks!
One session lasts 45-minute and the training is suitable for people of all ages and levels of fitness.
In tha case of fine weather, training takes place outdoors - on the Sun terrace, so put on training shoes and wear comfortable clothes that allow you to move freely. Please be sure to bring a bottle of water and a good mood with you!
Circuit training takes place in the gym with a group size of no more than 12 people. That way the trainer gets to work with each of the participants personally and check that they are doing the exercises correctly.
Exercises of various levels of difficulty and intensity are done during the session to develop your endurance and muscle strength. Different techniques are used as well as a variety of equipment, including dumbbells, medicine balls, plyoboxes, wall bars, rubber expanders and speed ladders.
Each exercise is done for a specific amount of time (40-60 seconds) before the trainer moves you on to the next exercise. A complete circuit is done in every session, with each exercise being repeated two to three times.
Circuit training can be challenging for experienced athletes but is also doable for beginners, because if you find any of the exercises unsuitable you can replace them with something else better suited to your abilities. No music is used for circuit training and the trainer does not use a microphone.
PowerPump is a muscle endurance workout with catchy music and effective strength exercises. We use different weights (barbells, barbell weights, dumbbells, bands) so everyone can adjust their workout to their own needs. Its perfect for shaping the whole body. The workout increases muscle tone and reduces body fat. It’s suitable for beginners and for both men and women! Come and try it out!
Body & Mind
sessions help you relax, boost your flexibility and improve your posture
Evening yoga is based on Hatha yoga, in which you strike a variety of both dynamic and static poses, accompanied by stretching and relaxation exercises, and supported by the right breathing techniques. Each session ends with gentle Yin yoga positions, which calm the mind and body after a long day. The sessions are suitable for all – your age and flexibility don’t determine whether you can take part, as you simply do the exercises to the best of your ability.
Pilates Yoga is a combined training style that includes both the controlled exercises of Pilates and positions from yoga. The lessons focus on stretching and strengthening the core. Most of the exercises are done sitting or laying down on a mat. The combined exercises of Pilates and yoga allow the body to be more flexible, stable and balanced. You can be sure that the exercises will strengthen your muscles, connective tissues, tendons and joints as well as relieve any tension. The training is suitable for anyone regardless of age. So if you want to keep your joints in shape for a long time, it pays to work out regularly. We look forward to seeing both Pilates and yoga enthusiasts in our lessons.
This class is designed for anyone looking to prevent or reduce back pain, improve their spinal movement and strengthen their back muscles. The training is based on appropriate strength and stretching exercises and correct breathing. Regular attendance will help you rid yourself of back pain.
The sessions do not require shoes – you can take part barefoot or in socks.
Ashtanga-Vinyasa yoga sessions are suitable for everyone, regardless of whether you’ve done yoga before, since there’s always a simpler version of every position. Regular practice will help improve muscle tone and promote both flexibility and balance. During the sessions, you’re taught the special Uyyaji breathing technique, generating warmth within the body and thereby helping to rid it of toxins.
Power Yoga is powerful, fitness-based Vinyasa yoga. During the workout, we practice different yoga poses, doing many repetitions and circuits. Each workout is unique, focusing on deep muscle strength. We will work all the major muscle groups (including arms) – back, abdomen, glutes and legs. You can be sure that you will find inner peace, balance and relaxation through physical effort. The workouts are suitable for those who enjoy physical effort and want to boost their muscle strength.
Group training in the water
alleviates muscle tension, gets your metabolism working faster and boosts your aerobic capacity
A range of water-based training sessions in different styles are available at our sports club. The majority of them take place in our small training pool, where the water comes up to your chest.
Water can provide relief for a wide range of health problems, such as back pain, muscle tension and post-traumatic conditions. Water aerobics develops joint movement, strengthens the heart and burns a lot of calories, thereby helping you lose weight. It is also invigorating and will leave you in a good mood for the rest of the day.
While in the pool your movement is affected by the water itself and by the eddies generated by your movement, which gives all of your muscle groups a good workout and also a massage. The exercises can be made even more effective by using special water equipment including pool dumbbells, noodles, swim boards and gloves.
Water aerobics training is even suitable for those who can’t swim. It is particularly beneficial to those who are overweight and suffer from joint problems, since 90% of your body weight is erased when you are up to your neck in water.
More importantly, water aerobics is safe as there is no risk of injury or trauma. It has an amazing effect on both the mind and body, relieving stress and filling you with energy.
Suppama is a fun but high-intensity full-body workout on fitmats in the pool. It improves muscle endurance and strength, develops coordination and balance and is very effective at burning calories.
The exercises are set to music and each session lasts for 45 minutes. The training is fun, varied and challenging and will really boost your strength. You must be able to swim in order to take part, since falling into the water is part of the lesson – the only people who stay dry are those who aren’t doing the exercises properly!
You can do the training in swimwear or in short, comfortable sports clothes you don’t mind getting wet. Children from the age of 12 who are good swimmers can also take part in Suppama training provided they are accompanied by a parent. After your session you can spend time in the water park.
Aqua Jumping is a fun and effective training style for fast weight loss and toning up your body. Don’t worry - there is no complicated choreography to follow and it’s suitable for all. The training supports fast fat burning which is done on specially developed Jumping® trampolines in the water. It’s an intense (3 times more intense than running) but extremely fun workout. Aqua Jumping is a combination of slow and fast jumps and dynamic speed and strength athletics elements. The constant gravitational changes and diverse exercises mean that more than 400 muscles are working at once. The lesson includes strength exercises. It ends with some relaxation exercises and stretches.
Training in water helps to improve acrobatic stamina, trains internal muscles and improves coordination and balance. On top of that, it removes some of the stress from your joints, improves circulation, stimulates your lymphatic system, helps prevent osteoporosis, accelerates your metabolism, reduces your stress, weight and overall stress levels.
This classic form of training utilises a variety of rhythmic movements and combinations of steps. Noodles, balls, dumbbells, tubes and other types of equipment are used to increase muscle strength so as to boost your overall strength and endurance.
This effective muscle training uses a range of equipment to strengthen your muscles and helps you perceive the resistance from the water without overburdening your joints.
Fun circuit training with equipment that aims to develop endurance and strengthen muscles. Depending on the structure of the workout, we might use jumping boards, dumbbells, boxing gloves, ankle weights, ballet barres and more. Aqua Circuit works the entire body, from the cardiovascular system to all muscle groups. The duration of the class is 50 minutes.
These sessions take place at a slower pace, making them suitable for people of all ages and also for expectant mothers. Various exercises are used to improve posture and strengthen the muscles. A range of equipment is utilised to make the exercises easier and more effective.
This strength and muscle training works through all of the major muscle groups. It utilises dumbbells and leg weights designed especially for use in the water. Each programme lasts for three months, after which the exercises change.
This intensive form of water aerobics teaches you a variety of hand and foot strikes and builds up combinations of steps. The muscles in the upper body get the best workout. Special gloves are used during the sessions.
This powerful cardio workout in the water requires you to give your all! Like interval training, here each session varies between intensive and less intense exercises, usually for periods of 40/20, 30/15 or 20/10 seconds. The training is very effective at burning calories, for which reason it demands both aerobic endurance and greater athleticism. It is best suited to those with a higher level of fitness.
This fun workout involves riding a bike while up to your chest in the water. The specially designed Hydrospinning bike has four legs on which its wheel rests solidly on the bottom of the pool, even when turning.
Uphill, road and cross-country riding can all be imitated as part of AquaSpinning. The rhythm of the music dictates the tempo, producing water-based versions of spurts, downhill glides and more. In addition to your legs, your upper body also gets a great workout through a variety of arm exercises. So that your feet don’t slip off the pedals, we recommend using special water footwear, with your feet then being strapped into place. You can choose the degree of difficulty of the training yourself by adjusting the bike’s resistance before you start.
AquaSpinning is an excellent way of boosting your aerobic endurance, strengthening your coronary system, developing muscle strength, losing weight and improving your physical fitness overall. It is suited to men and women of all ages, whether beginners or more advanced.
We ask that you arrive for your session 10 minutes before it starts so that the trainer can explain how to set your bike up to suit you and how to place it correctly in the water.
Please note: We recommending using water footwear for this class.
A range of swimming styles and techniques are practised during these classes, as well as diving and turning, plus swimming and orienting in open water. Each class is different and suited to anyone who can already swim on their stomach and/or on their back. Swimming goggles must be worn. Swimming caps are recommended for those with long hair.
These classes for expectant mothers are run at a gentle pace, have a relaxing effect and help to relieve stress.
During pregnancy, water aerobics improves joint movement and boosts the condition of the lungs, heart and circulatory system. The horizontal position means the heart does not have to work as hard, and with the impact of gravity reduced the expectant mother feels lighter. The water massages the body, stimulating circulation, intensifying breathing and accelerating the metabolism. As a result, the supply of nutrients and oxygen to the foetus is improved.
Autumn - spring season
Sat and Sun 08.00-22.30