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FREESTYLER GROUP FITNESS SYSTEM

The Freestyler group workout system is a revolutionary workout system which is based completely on scientific research and developed by top exercise experts. The Freestyler device and the Functional dynamics exercise system were designed to efficiently work all muscles of the body within the same routine using simple movements. This routine is an upgrade of all the workouts seen so far.

The first basic advantage of the Freestyler device is that it allows the use of functional multiaxis movements during exercise. The Freestyler is a modern exercise platform which makes very different and interesting workouts possible. It has been studied and researched extensively for over 3 years, and its design integrates the latest scientific achievements. The result is a highly methodical, systematic and logical exercise technique. This technique has been called Functional dynamics because it integrates functional multi-axis movements, elements of PNF techniques, different types of muscle contractions, proprioceptive training, synchronized whole body movements, visualization techniques, breathing techniques, and more, all combined into simple, safe and efficient workout routines. The system is used by physiotherapists, by doctors, who are recommending it for preventing various chronic diseases of the modern world, and by top athletes. It has also helped many people lose weight and shape the body.

The Freestyler exercise system is intended for all fitness levels, from beginner to advanced. It provides the whole solution for a fitness centre whether the customers want to tighten their bodies, loose weight efficiently, or just prepare for their favourite sport.

Freestyler Program Team creates choreographed workouts. They take in account the latest developments in exercise science and rely on their deep understanding of what a well-prepared workout program should be like. Choreographed means that movements are set for the instructor to follow. This technique provides many benefits and results in the reliable delivery of an effective, challenging and fun workout for you and your participants.

To ensure that the workouts are based on sound science, the Freestyler research and development team has been cooperating with academic establishments and fitness associations in an effort to define, develop and test group fitness workouts. When a workout is defined, refined and perfected, it is filmed to give instructors an insight into how an exercise workout should be executed.

The Freestyler choreography formula has been developed over years of innovation and experimentation. The choreography team is employed to develop routines, test them and re – test them in class prior to release.



THE BENEFITS FOR INSTRUCTORS
With a pre – choreographed routine, instructors are no longer responsible for creating new routines and are free to enhance other creative skills. The system enables instructors to add flavour through their own personality and style of delivery.

The core benefit of this system is that the safety features (such as music speed, techniques, movement sequencing and active rest periods) are built into the choreography. Instructors are also encouraged to change parts of the prescribed routine and add their own flavour to the existing choreography. This will add new dimensions to the Freestyler workout system, since every instructor will be involved with their creative drive. The only basic advice for the instructors is to start adding their own creativity to the existing routines after 4th or 5th execution with the same participants, who will enjoy the creative drive and small changes in an overall routine that has already been mastered.



PREVIEW OF THE FREESTYLER GROUP FITNESS SYSTEM
The FREESTYLER group fitness system contains two basic classes:
- FUNCTIONAL STRENGTH
- FUNCTIONAL CONDITIONING

Some other Freestyler group fitness classes:
- FREESTYLER PILATES,
- FREESTYLER LATINO CRAZE and
- FREESTYLER OSTEO REPAIR,
- FreeShape
- FreeBalance
- FreeBurn

They are distinguished by the intensity, dynamics, complexity of movements and targeted benefits. The main goals of the Freestyler group fitness system are:
- functional strength training,
- cardiovascular conditioning,
- improved balance,
- better body coordination,
- increased flexibility,
- stress management.

Freestyler provides all of these benefits because it is designed to be used for strength and cardio training and integrates proprioceptive characteristics. Body coordination and flexibility are also encouraged. It is a unique system with great benefits.



FUNCTIONAL CONDITIONING
Functional Conditioning is an energy loaded interval training (extensive) in which different workout bases are mixed into an variedly workout (aerobic, boxing, strength training etc.) . The cardio routine are slower and choreographically less demanding alternated by strength exercises. Through the planned changes between the Cardio and Toning Intervals we create a motivating and exciting workout for all levels that will get your clients to burn calories.

It primarily focuses on:
- improved physical condition and joint flexibility
- increased "core” strength
- increased strength and power
- targeted burning of "fat” calories
- improved bone density (fights osteoporosis) & improved posture
- sense of well-being and tranquillity.

FUNCTIONAL CONDITIONING TARGET POPULATION

This workout is primarily designed for individuals who want to attend a simple but extremely effective workout in order to tone up, increase overall strength and obtain a well defined body. The choreography style leans more toward continuous flow of a combination of simple but effective combined movements with more attention paid to execution and technique. Typical clients are men and women, who want a great overall workout without the "headache” associated with following choreographically complex routines.

FUNCTIONAL CONDITIONING CLASS STRUCTURE

The Functional Conditioning class structure follows a well thought out step-by-step system that in effect incorporates all the muscles of the body. Its structure is derived by functionality of movements (flexions - extensions) and targeted body parts. Every segment incorporates different movement patterns that are logically connected with smooth transitions. The main focus is on the correct technique in order to gain maximum results in the shortest possible time span. The segments of the workout are named after the targeted muscles.

1. SPECIFIC FREESTYLER WARM UP about 8 min
2. FUNCTIONAL CONDITIONING about 32-40 min
- Interval, 4 cycles
- each cycle consists of: 4-5 min Cardio 4-5 min Strength: 2 exercises
3. SPECIFIC FREESTYLER COOL DOWN min 5 min

FUNCTIONAL CONDITIONG uses tempo of approx. 120-130 BPM.

What is interval training:
Interval training with in between phases of higher intensity and lower intensity.

Terms of interval training
Recovery: the recoveries in interval training are called „active recovery" and „incomplete recovery
intervals"(that means that all body systems do not return to a resting level).
Load - recovery relationship:
specified relationship between the length of work load and recovery. For example: work interval = 30 sec.
and the relationship is 1 to 3 (1:3), the recovery interval is = 90 sec.
Cycle: work/recovery segment
Set: a number of Cycle

Different interval forms
Trainings science we differ between intensive and extensive interval methods:
- extensive interval method: large extent, moderate intensity
- intensive interval method: small extent, high intensity

Intensive interval training should only be performed from well trained people!

Effects of interval training
Interval training in general improves the aerobe and anaerobe capacity and the durability (lactic acid tolerance) and the dismantling ability of lactic acid. Another advantage is that, because of the different form of load, the submaximale oxygen capacity is going to be improved.

Interval guidelines
Interval form Cycle Sets Worktime Relationship Recovery time

Intensity
intensive 5 4 - 5 30 s - 60 s 1/3 90 s - 180 s 85% of MHR, at work time, 65-70 % MHR,
recovery time 5 2 - 3 60 s -120 s 1/2 120 s - 240 s s.o. extensive 4 - 6 1 - 2 2 - 3 min 1/2 4 - 6 min 70-75% MHR, at work time, 65-70% of MHR, at recovery time 3 - 4 1 3 - 5 min 1/1 3 - 5 min s.o.

Functional Conditioning is an EXTENSIVE INTERVAL training.

We work with 4-5 minutes of work intervals (aerobic training) and also 4-5 minutes active recovery for the cardio system (strength exercises). Anaerobic interval training is in its nature a cardiovascular training. It involves exercise at high-intensity levels (80 % - 100 % of maximal hart rate) for relatively brief periods (usually up to 5 minutes) with intervening rest of relief periods to allow the hart rate to decline.

Interval training is considered to be more stressful to the musculoskeletal system than continuous training. It is primarily reserved for those in the higher cardio respiratory fitness classifications who desire to increase speed and overall aerobic power).



FUNCTIONAL STRENGTH
This highly effective Freestyler class is much more than just a strength training program. Functional Strength is the program that encourages the use of highest resistance of all Freestyler Group fitness workouts, as it involves more simple and even some isolated moves. Although based on well known exercises for strength and power, Functional strength program offers many more possibilities to address all the muscles of the body than any known program in group fitness that uses equipment for added resistance.

Exercise technique and muscle action:
- The execution tempo of concentric and eccentric contractions varies according to the choreography, while eccentric contraction should primarily be executed in slower tempo,
- The biggest possible ROM is encouraged but adapted to the individual capabilities,
- Additional rotations of the arm, hand, leg, foot and trunk are added in order to recruit not only prime movers but all synergists and stabilizers.

While executing Functional Strength program, instructor must be aware of additional considerations:
- The basic posture should always be corrected
- Any hyperextension in the joints is to be avoided
- Participants should be aware of how to maintain the core stability, which is of outmost importance when exercising against resistance.
- Movements are executed in a controlled manner.

FUNCTIONAL STRENGTH TARGET POPULATION
As this workout is more a muscle building class , it is designed for all people who want to attend a simple but extremely effective workout with the main target to tone upand loose weight. So even if more muscle building it should be a program for men AND women at the same time.

FUNCTIONAL STRENGTH CLASS STRUCTURE

The Functional Strength class structure follows well thought out compilation of exercises that in effect incorporates all the main and big muscles of the body. Its structure is derived by basic movements (flexions - extensions) and targeted body parts. Every segment incorporates different movement patterns that are logically connected with smooth transitions. The main focus is on the correct technique in order to gain maximum results in the shortest possible time span.

1. SPECIFIC FREESTYLER WARM UP about 8 min
2. FUNCTIONAL STRENGTH WORKOUT about 30-45 min
Superset System on most exercises = 2 exercises for different muscle groups done alternating
3. SPECIFIC FREESTYLER COOL DOWN min. 5 min

Music and choreography

In this class there is NO Choreography like aerobic or something. The exercises are executed to a slow music beat, FUNCTIONAL STRENGTH uses tempo of approx. 90-110 BPM.

Objectives
By working all exercises in sets, Functional Strength is a more of a muscle building program. It is appropriate for all people who want to tone up their body but also loose weight.

As we know today, a workout of high intensity (no matter if cardio or strength) is in total burning more calories and fat. It is perfect for weight loss, because by building muscles, the body will burn more calories also while we are at rest after the workout!



RECOMMENDED EXERCISES IN FUNCTIONAL STRENGTH WORKOUT

EXERCISES FOR LEGS and GLUTES

1. Butt Kick
Start position: on all fours, knees on the Freestyler & forearms on the floor
Movement : push right leg up in the air (push against tube)

2. Lounge back
Start position: standing on Freestyler, feet hip wide apart, left arm bent or possible more intense position with tube on shoulders (right arm relaxed)
Movement : lunge back with right leg, deep down, than push up

3. Narrow squat
Start position: standing on the Freestyler; Feet hip wide apart, hands behind the neck
Movement : squat down and slowly up again

4. Multi Joint Walk
Start position: standing on the Freestyler; hands hip high, both tube at one side of the Freestyler and behind the body
Movement : Walk with knee lift and altering arm forward


EXERCISES FOR ABS

1. Diagonal Crunch Punch
Start position: lying on Freestyler, shoulders on the Freestyler, tubes over the shoulder
Movement : lift upper body and punch to diagonal
Variation: feet on the floor

2. Reverse Abdominal Crunch
Start position: lying with hips on the Freestyler, shoulders on the floor, hands behind head, legs of the floor
Movement : lift the feet against ceiling (roll up)

3. Alternating Leg & Elbow Crunch / Multi joint
Start position: lying on FS, hips on FS, hands under head, legs off the floor,
Movement : lift upper body and turn to the left – right knee pulls in, alternate


EXERCISES FOR BACK

1. Spread your wings
Start position: feet standing on the Freestyler, upper body is leaning forward, legs slightly bent
Movement : lift both arms to the side

2. Standing rowing
Start position: standing on the end of the Freestyler, look to the tubes, both tubes at one side
Movement: bend upper body over and pull the tubes

3. Standing Pull Backs (version 1)
Start position: feet wide apart, bend slightly forward, arms at the sides of the body
Movement : pull arm back

Standing Pull Backs (version 2)
Start position: both tubes on one side, arms in front of the body
Movement : pull arms back


EXERCISES FOR CHEST

1. Lying Bench Press
Start position: lying on your back, shoulders on the Freestyler, elbows bent, feet either on the floor or off the floor
Movement : press with arms up
If feet are on the floor: the further the feet move away from the body – the harder it gets

2. Lying Butterfly
Start position: lying on FS, shoulders on FS, arms lying side
Movement: move arms with fixed elbows toward each other


EXERCISES FOR SHOULDERS

1. Upright row (tubes cross)
Start position: standing in the middle of the Freestyler, tubes crossed
Movement : lift hand to the cheek height

2. Lateral Arm Raise (tubes crossed)
Start position: standing in the middle of the FS, Tube are crossed, both arms bend
Movement: raise arm and lower

3. Multi Joint Shoulder Press (tubes cross)
Start position: standing in the middle of the Freestyler, elbows bent and close to the body
Movement : lift arms, rotate arm facing front, rotate arms back, lower arms


EXERCISES FOR THE ARMS

1. Cross Over Biceps Curls
Start position: Standing on the right side of the Freestyler,
Movement: bend the right arm

2. Cross Over Triceps Extension
Start position: standing sideways on the Freestyler, looking to the tubes
Movement: bend one arm so that elbow is behind upper body, extend arm

3. Multi joint Upright Arm Extension
Start position: standing on the Freestyler, tubes crossed
Movement: lift arms –hands to the cheek height, extend arms 3x, bend and lower back down



ADDITIONAL FREESTYLER GROUP FITNESS WORKOUTS
On top of these two above presented basic programs you will always find and download additional programs like Latino craze, Hip Hop, Rehab, Osteorepair , FreeShape, FreeBurn, FreeBalance and many more! Some are described below.

FREESTYLER PILATES
An explosion in demand for pilates, a method of exercise and physical movement designed to strengthen, stretch and balance the body, is being experienced all over the world. The Freestyler’s unique system of rollers and elastic tubing provides numerous additional benefits in Pilates workouts, which also focus on increased lung capacity and blood circulation through deep, healthy breathing. Strength and flexibility, particularly of the abdomen and back muscles, and coordination - both muscular and mental - are the key components in an effective FREESTYLER Pilates program. Posture, balance, and core strength are considerably increased. Bone density and joint condition improve. Many experience positive body awareness for the first time. FREESTYLER Pilates teaches balance and control of the body, and this ability extends to other areas of one’s life.

The current Pilates Method consists of over 200 exercises to be done on a mat or on one of many pieces of equipment Joseph Pilates invented. Pilates exercises as a whole develop strong abdominal, back, butt and deep postural muscles to support the skeletal system. Together they act as what Pilates called "the powerhouse” of the body. The Pilates Method not only works to strengthen the centre of the body, it also addresses the body as a whole. It works to lengthen the spine, increases body awareness, builds muscle tone, and increases flexibility.

Freestyler Pilates incorporates the Pilates Method in a unique way using the principles of Pilates and numerous exercises but giving it that Freestyler impact. Freestyler works the whole body to its perfection!



FREESTYLER LATINO CRAZE
This workout is primarily designed for individuals who have a preference for a dynamic workout full of latin rhythm and feeling. Dance is a part of every known culture on this planet, so it is a cross-cultural thing. What makes this workout so unique is a combination of choreography and music along with the benefits of the Freestyler device. Through dance, participants will experience a great workout that incorporates the Functional dynamics technique, includes all the muscles of the body, and is especially designed for a round brazilian-style behind, slim thighs and narrow waist. The choreography style leans more towards a typical dance class which is simple to comprehend and easy to execute. A typical client is a woman who wants to dance the calories away. Men are also encouraged to attend this class, especially those with some experience in dance movements.

Latino craze class structure consists of several different dance styles that follow a step-by-step routine from top to bottom. Movement patterns are designed in a way that incorporates muscle mass as much as possible so that no part of the body is left out. Every song (dance) involves one or two basic steps typical for the dance, with different modifications of arm and leg movements that are logically connected with smooth transitions. The main focus is on a dynamic, dance party atmosphere that leaves one fizzing with energy and positive vibrations.



FREESTYLER OSTEOREPAIR
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, typically occur in the hip, spine, and wrist. Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person’s ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity. While women are four times more likely than men to develop the disease, men also suffer from osteoporosis.

Osteoporosis is often called a "silent disease” because bone loss occurs without symptoms. People may not know that they have osteoporosis until their bones become so weak that a sudden strain, bump or fall causes a fracture or a vertebra to collapse. Collapsed vertebrae may initially be felt or seen in the form of severe back pain, loss of height, or spinal deformities such as kyphosis or stooped posture. Bone is living tissue that responds to exercise by becoming stronger.

Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you place demands on it. If your bones are not called upon to work, such as during physical activity, they do not receive any messages that they need to be strong. Thus, a lack of exercise, particularly as you get older, may contribute to lower bone mass or density.

You cannot see your bones respond to exercise, but when you strike a tennis ball or land on your feet after jumping, chemical messengers tell your arm and leg bones to be ready to handle that weight and impact again. In fact, if you x-ray the arms of a tennis player, you would see that the bones in the playing arm are bigger and denser than the bones in the other arm.

Freestyler Osteorepair includes weight bearing and resistance exercises to either prevent early stages of osteoporosis (osteopenia) or treat and strengthen already impaired bones. This workout is primarily designed for people who care for their healthy bones and joints, as well as overall fitness. The program works both in a  preventive as well as in a curative sense, so everyone who is at risk should consider attending this program. Men are also encouraged to attend this class, especially those with a sedentary lifestyle or with a proven degree of osteopenie or even osteoporosis.

Two types of exercises are important for building and maintaining bone mass and density: weight-bearing and resistance exercises. Weight-bearing exercises are those in which your bones and muscles work against gravity. This is any exercise in which your feet and legs are bearing your weight. The second type of exercise is resistance exercise or activities that use muscular strength to improve muscle mass and strengthen bone.