Group exercise is ideal for getting motivated, performing better and being happier. Here’s how it can help you more than working out alone.
Do you miss your sports sessions for one reason or another? Try making plans with friends or colleagues and see the difference. Working towards your fitness goals with your favorite people can give you amazing results. Group exercise helps build fitness, increase motivation and ensure regularity. The best part is, it makes training more fun! However, being part of a group where others are aligned with your training journey and agreeing to follow a common path is essential. Another thing to remember is to keep health and wellness a priority when working out and doing things at your own pace.
What is group exercise?
A group exercise class is a structured workout session led by a certified instructor and attended by multiple participants simultaneously. “These classes cover a range of exercise types, from high-intensity cardio and strength training to dance, yoga and mind-body practices, making them suitable for different fitness levels and goals” , says fitness expert Shreedhar Rangaraj.
Group classes typically take place in gyms, studios or fitness centers and are designed to provide a balanced, engaging workout in a supportive social environment. Online group classes and small group training are a step forward in this area. Fitness expert Wanitha Ashok adds, “These classes are addictive, powerful, groovy and fun. The course is motivating and encouraging,” she says.
You are more likely to be consistent in your workouts compared to any other exercise regime, especially if you are someone who is lazy and needs to be motivated.
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What are the benefits of group exercise?
Exercising in a group has many advantages over exercising alone. Here are the different ways it can help:
1. It can boost motivation and accountability
Exercising in a group energizes and encourages engagement, with shared motivation pushing participants to complete their workout. Working out in a group can also create a habit, which motivates you to be consistent. A study, published in the BMC Journal, states that exercising with others can help bring about positive changes in physical, mental and social functions, thereby improving motivation levels.
2. Includes guided workouts and expert instruction
Led by certified instructors, group classes offer a structured, safe and effective workout plan suitable for all fitness levels. A study published in the Scandinavian Journal of Sports Medicine and Sciencetested an intervention to train fitness instructors to adopt a motivational and adaptive communication style when interacting with exercising participants. In the study, instructors as well as participants responded to questionnaires on trainers’ use of motivational strategies as well as other variables before and after the workshops.
3. Can help you build community and connections
Group classes create a welcoming environment, fostering camaraderie and support among participants, especially for those new to fitness, says Rangaraj. When we work in groups, common challenges are addressed together and people can learn by watching each other. In a study published in the International Journal of Sport and Exercise PsychologyParticipants in a group exercise class performed better and had higher individual exercise identity scores than participants who received personal coaching and a self-monitored gym membership. “Group exercise helps meet new people with similar goals, creates a sense of belonging, helps build a like-minded community, provides encouragement and support,” says Ashok.
4. Can improve muscle strength and flexibility
Group strength training and yoga classes improve muscle strength, endurance as well as flexibility, says Ashok. A study published in BMC Geriatricsobserved that participants had more balanced health outcomes in physical, mental, and social domains when they exercised in a group setting. The study also looked at how community-wide physical activity interventions and sessions helped older people stay active for longer. This motivated them to achieve their health goals.
5. Good for mental health
Working in a group can help you be happier. It reduces stress and anxiety due to the release of endorphins. People enjoy physical activity more when they are with others. Working out in a group, with friends, or even just with your partner or co-workers can help you have fun while setting ambitious goals. “It is good for mental health and promotes self-esteem,” says Ashok, adding that it helps break monotony, reduce stress and improve mood, thereby contributing to a positive outlook on fitness. physical and health.
Group exercise: What to do?
There are a range of workouts that are enjoyed more in groups than individually. It is very important to maintain a mix of skill and fitness when choosing these exercises. Here are a few you can try:
1. Spin or bike
Spinning classes are high-energy workouts that involve cycling on stationary bikes, often with music and intervals of speed and resistance changes. This encourages runners to challenge themselves and the upbeat atmosphere helps them overcome even the most difficult parts of training. Cycling has many benefits, including longevity.
2. Dance workouts
Dance classes like Zumba incorporate music and choreographed movements that make the workout fun. “The shared experience is more like a dance party than an exercise, which helps participants stay engaged and motivated,” says Shreedhar. There are many types of dance workouts you can try doing in a group. However, a certain fitness goal should be kept in mind when making their decision.
3. Yoga and Pilates
Although yoga and Pilates are often slower than other classes, practicing them in a group helps create a calm, focused environment. Participants benefit from the energy of the group while instructors guide breathing, alignment and posture, ensuring good form. Discover some yoga asanas for a healthy life and how to perform them.
4. Tai Chi and meditation
Mind-body training such as Tai Chi as well as meditation can help with concentration and relaxation. Practicing in a group helps participants stay engaged and creates a calming, unified atmosphere, Shreedhar says. These classes help reduce stress and improve mental clarity, making them ideal for a group experience. Apart from fitness, doing Tai Chi for blood pressure is also beneficial.
5. Circuit training
Circuit training involves going through different stations that target different muscle groups, providing a balanced workout for the entire body. In a group setting, everyone rides the stations together, which adds a feeling of teamwork and friendly competition. Circuit training is also great for those who like variety, as it combines cardio, strength, and agility exercises.
6. Bar
The barre consists of low-impact, high-intensity movements designed to strengthen and tone muscles while improving flexibility and posture. These classes are centered around the ballet barre, incorporating elements of Pilates and dance. This is a wonderful exercise to do in a group.
What should you remember during a group exercise?
While working out with your friends and family can be a rewarding experience, it’s important to keep a few things in mind.
- Respect the personal space of all participants. While motivating each other is a good thing, make sure you don’t overdo it.
- Be sure to follow the instructor’s advice. Remember, you’re here to achieve your fitness goals, not just to have fun.
- Communicate with other group members by letting them know your limits.
- During exercise, you must learn to listen to your body, take a break if necessary, and follow the instructor’s advice and corrections.
- Be encouraging to those around you. This would help foster a favorable environment.
- Choose a class suited to your fitness level. Arrive early so you don’t miss your warm-up. Inform the instructor of any discomfort or pain.
- Focus on proper form and technique. Hydrate before, during and after training.
- Avoid distracting others, follow studio rules and guidelines. For an enjoyable workout, it is advisable to wear fresh clothes every day and change your socks.
Group exercise: common mistakes to avoid
There are a few mistakes people make when training in a group. Make sure you don’t miss any warm-up or cool-down exercises. On top of that, make sure you don’t ignore your body’s limitations or injuries. Overexerting or exceeding your abilities, and not reporting injuries or discomfort to the instructor is something that should never be done, says Ashok.
Other things to be wary of are talking or distracting others during the exercise, not listening to the instructor’s advice or corrections, and interrupting or disrupting the class. The most important point is to never compare your progress with that of others. Instead, focus on competition rather than personal growth.
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