ENGLISH OUTLINE


Gymmix Aktiv Falun

Gymmix Aktiv is one of approximately 1450 gymnastics associations in Sweden with totally 250 000 members, linked to the national gymnastics organization Gymnastikförbundet.
Gymmix is a recognized concept in keep-fit gym associations throughout the country, however we have chosen to go one step further and incorporate the name Gymmix into our club designation.
Our idea is to offer a broad range of high quality and up to date exercise classes at a low cost for each member, successfully managed as our economy and operation are non-profit, and financed only by membership- and training fees.
Our ambition is to provide easily accessible, safe, efficient and allround keep-fit exercise, as well as an overall positive, friendly and joyous training experience.

Gymmix Aktivs operation is based in Falun, centrally situated in four different exercise halls. The main part of our classes are located at Söderbaumska skolan.
Gymmix Aktivs operation and administration are managed by the committee members and the instructors, as we have no permanent employees.
Our headquarter is located at Söderbaumska skolan, Seminariegatan 3 in Falun.

Gymmix classes are divided into two main groups of exercise – “gympa” and aerobic

Gymmix gymnastics exercise “gympa”, and aerobic are basically the same type of exercise training.
Both types available in many different varieties and intensities and all based upon thoroughly thought-out exercise programs, motivating music and well educated instructors.

Gymmix offer exercise classes suitable for all ages from new beginners to the most fit and demanding members.
Classes created to fit seniors and those who wish to exercise in a soft and gentle way.

Gymmix exercise classes are available on different intensities and on different difficulty levels regarding choreography.
All classes are based on thorough warm up and mobility training to care for the joints and ligaments and to avoid the risk of injury during exercise.
Cardiovascular training (heart, lungs and blood vessels).
Strength training for the entire body, that uses large muscle groups.
Slow down and stretching to enhance flexibility and avoid the risk of muscular stiffness.

High quality education for the instructors is essential at Gymmix Aktiv

We want everybody to have fun, feel good and enjoy themselves exercising with Gymmix!
To achieve that we give our instructors great freedom in expressing their unique personality and add their special touch to the exercise in terms of selecting music and creating movements, but of course without influencing the basic safety, allroundness and intensity intended for each gympa- or aerobic class.

The instructors are educated by the education team at Gymnastikförbundet.
They provide high quality basic- and supplementary courses in different steps, for both gympa- and aerobic instructors.
After completed courses and approved practical and theoretical examinations, the instructor will receive a diploma and has also the possibility to continue to a higher form of certification, by passing additional examinations, both practical and written, and produce a video recording of his or her exercise program which must be examined and approved.
The instructors are also continuously educated by joining conventions, inspirational courses and theme days.

Doing gympa and aerobic regularly is good for body and mind!

Gympa/aerobics exercise on a regular basis will improve your heart rate, your body condition and your state of mind.
It will condition your lungs, help you use oxygen more efficiently and reduce stress.
It helps relax tense muscles and it increases the body’s production of endorphins (a natural sedative) and catecholamines (chemical substances that help stabilize moods). So...gympa and aerobic can make you feel happy!

Classification and brief presentation of Gymmix gympa- and aerobic classes as follows:

GYMPA

Mjukgympa (Soft gympa)

A basic class with gentle and simple movements, focusing on mobility- and strength training. No running or jumping. All strength training is carried out sitting down or standing beside a chair.
Suitable for seniors, people with overweight, those recovering from injury or similar conditions.

Lättgympa (Basic)

Basic gympa for those who want to exercise without jumping.
We focus much on mobility- and strength training. Suitable for most people including new beginners.

Medel (intermediate)

Gympa at a medium level suitable for most people with some experience from exercise training.
Jumps and running are part of the cardiovascular training in this class, as well as strength training at intermediate intensity.

Intensiv (intensive)

A sweaty and intense gympa-class for those who exercise on a regular basis.
High intensity workout with plenty of running and jumping and challenging strength training.

Maxi intensiv (maximum intensive)

An extended (90 minutes) intensive gympa-class for those who want a real challenge and an extraordinary workout. This class is often lead by two instructors.

Coregympa

In this gympa-class we focus on high intensity strength training of the deeper muscle layers inside the ”core” region of the body, mainly back- and abdominal muscle groups.
Stability of the torso will be improved, as well as your body posture and balance.
Cardio exercise at intermediate intensity is also part of this class.

Classic

Circuit training in a classical way, principally based on strength training at different stations.
Simple and traditional movements with low demands regarding coordination ability and sense of rhythm.
Easy to adapt movements and intensity according to personal wishes. Cardiovascular training is of course also included.

Multi classic

An extended (90 minutes) and developed form of classic with same kind of circuit training, but with additional movements and stations.
A challenging and sweaty class where we work the stations in pairs.
Easy to adapt movements and intensity according to personal wishes.
Multi classic is inspired i.a. by boxing, weight lifting and interval exercising.

AEROBIC

Aerobic


Dance inspired aerobic exercise. A fun mix of steps and movements combined into routines performed to rhythmic and uplifting music.
Intermediate level of intensity and difficulty of choreography. Strength training is of course also included.

Pilates

The Pilates training method is basically a mixture of yoga, strength training and stretching.
Pilates is suitable for all ages and fitness levels. With this training method we focus a lot on the core region of the torso, including the abdominal muscles, pelvis, buttocks and lower back.
Pilates offers a body-mind-workout. Concentration and a conscious control of movement, good alignment and good breathing and relaxation techniques, are equally important to physical strength.
A gentle and safe way to improve the strength and flexibility of your body.

Styrke aerobic (Power aerobic)

In this aerobic class (90 minutes), we focus much on strength training.
After cardio exercise we strengthen the body using barbells, dumbbells and rubber bands. Intermediate level of intensity and difficulty of choreography.

Step up

Step up exercise, mixing patterns of movement into step routines by stepping on and off a stepper to rhythmic and uplifting music.
It is easy to adapt the intensity according to personal wishes, simply by adjusting the stepper higher or lower.
Step up exercise will give you a good cardio workout, as well as excellent training for legs, thighs and buttocks.
Strength training for the entire body is also included in this class.

Body pump

A challenging weight training class using barbells with adjustable weigths to work every major muscle group in the body.
A great workout for muscular strength, cardio and endurance.
The weight of the barbells can be chosen so everyone can stipulate its own weight, and therefore beginners and advanced members can participate simultaneously.

Chi Ball (Chi Ball Method)

Chi Ball is a training method developed by Monica Linford from Australia.
Chi Ball aims to help us try achieve a natural state of balance – it is the balance of mind, body and spirit.
A mixture of traditional Chinese medicine, yoga, Pilates, Feldenkrais and tai chi using breathing and relaxation techniques that restore the body´s energy and balance.
The moves are done with an aromatherapy ball, soft and gentle movements performed to rhythmic and calming music.