Gymmix Falun
Gymmix Falun is one of approximately 1450 gymnastics associations in Sweden with totally 250 000 members,
linked to the national gymnastics organization
Gymnastikförbundet.
Gymmix Falun is a quality certified Gymmix-association and our
idea is to offer a broad range of high quality and up to date exercise classes at a low cost for each
member. This is 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 Falun operation is based in Falun, centrally situated in four different exercise halls.
The main part of our classes are located at Söderbaumska skolan.
Gymmix Falun 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 Falun
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
Crosstraining – NEW CLASS! Week 34-41!
A new outdoor-class, mixing jogging with strength training to work
the entire body. Starting with a warm up jog, adding strength
training at 8-10 stopping points along the jogging tour.
Using the outdoor environment as exercise equipment, and
enjoying the late summer and autumn colours outdoors.
Suitable outfit for this class: running shoes/trainers, running
tights/pants (long model) and possibly gloves, as some strength
exercises are performed on the ground.
Soft gympa (mjukgympa)
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.
Basic gympa (lättgympa)
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.
Intermediate gympa (medelgympa)
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.
Intensive gympa (intensivgympa)
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.
Fredagsgympa (Fredagsgympa)
An extended intensive gympaclass for those who want a real challenge and an extraordinary workout.
This class is often lead by two instructors.
75 minutes filled with energy!
Core gympa (coregympa)
In this gympaclass inspired by core-training, we focus on 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 included.
Circuit gympa (stationsgympa)
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.
Circuit training (stationsträning)
A circuit training class with extended intervals. Intense training with low demands on coordination
ability, inspired i.e. by boxing,
weight lifting and interval exercising. 75 minutes heavy workout!
AEROBICS
Aerobics
Danceinspired aerobic workout. A fun mix of steps and movements com-bined into routines performed
to rhythmic and uplifting music.
Intermediate level of intensity and difficulty of choreography. Strength training is of course
also included.
Dance aerobics (dansaerobics) – NEW CLASS!
This aerobics class is heaven for all dance lovers, inspired mainly by
funk- and streetdance. A dance inspired gympa-warm up and strength
training are also included.
Power aerobics (styrkeaerobics)
In this class, we focus much on strength training. After cardio workout
we strengthen the body using barbells, dumbbells and rubber bands.
Intermediate level of intensity and difficulty of choreography.
90 minutes class!
Pilates
The Pilates method is basically a mixture of yoga, strength training and stretching. With this gentle
training method we focus a lot on the core region of the torso. Pilates offers a body-mind-workout.
Concentration and a conscious control of movement,
good alignment, breathing and relaxation techniques, are equally important to physical strength.
Step basic – NEW CLASS!
Step exercise, a training method for cardio and strength by working with
a stepper to rhythmic and uplifting music. It is easy to adapt the intensity
according to personal wishes, by adjusting the stepper higher or lower.
Basic difficulty of choreography.
Step
Step 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, by adjusting the stepper
higher or lower.
Body pump (Les Mills Body training Systems)
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 mixture of traditional Chinese medicine, yoga, Pilates and thai chi. Chi Ball aims to
help us try achieve a natural state of balance – it is the balance of mind, body and spirit.
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 tranquil music.