The conditions for varied and inspiring training are
good structure and arrangement of the program. A
well thought-out structure is very important for the
effectiveness of the training.
In the program of Friskis & Svettis we aim to alternately
train strength, agility, oxygen uptake and co-ordination.
The goal is to offer a balanced training to the participants.
To make the session easy to experience in a harmonic
way, we train the different parts efficiently. All Friskis &
Svettis programs are based on a specific structure. The
program follows a special intensity curve. This diagram
shows the work of the participant's heart during the
session and therefore also the intensity of the program.
A program includes three oxygen uptake segments. Du-
ring oxygen uptake, the pressure on the heart and the cir-
culation of the blood is high and you are working on your
hearts condition. Between these oxygen uptake we train
on strength, agility and co-ordination.
In the strength, agility and condition parts, the choice of
movements, pace of the music and the composition of
movements are all factors which will decide how intense
and heavy the program is.
The anatomy of a
Warm up
Agility
Strength
Oxygen uptake
Warm down
Stretching
Relaxation
Personal programs
A session with Friskis & Svettis is based on a specific
Friskis & Svettis program
With a proper warm up you will prepare your body for
the training that follows. The goal is to slowly bring
your body from a state of rest into preparation for the
training. This warm up will also increase your hearts
capacity. To prevent injuries, the program is designed
to gradually move from warming up to the first oxygen
uptake segment.
In this part we use slow, big movements to stretch out
the muscles and to make them soft. The emphasis is on
the calves, hamstrings and the inner part of the thighs,
but there are also exercises for the upper part of the
body. The pace of the music is slow and relaxing to
give you time to stretch the muscles completely.
The strength-training is dynamic. Effective exercises for
stomach, back, arms, bottom and legs. Many of the
exercises have an easier and more difficult version. The
instructor will demonstrate these to you and then it is up
to you to decide how hard you want to work during the
session.
The goal is to improve the oxygen uptake. In this section
we concentrate on the heart and lungs. There is also va-
ried pressure on joints and muscles. Again you decide
what suits you best; running versus walking, jumping or
not. As long as you perform all the movements complet-
ely you will receive the benefits of the exercises. You
must feel your entire body working.
During this phase we begin to cool the body down. The
goal is to lower your pulse to a normal rate and to help
your body rid itself of the lactic acid build up caused by
working the muscles. Large, calm and relaxing exercises
will bring you down to a normal level of breathing.
The instructor uses several exercises to give your musc-
les a good static stretch. The muscles should feel tight
but you should feel no pain.
This is a time for your body and soul. Relaxing music
will help you cool down and reduce your body tempera-
ture. This part is an important part of the stress relief of
the exercise program. You feel very good about your-
self after a well-balanced exercise program.
structure. The different sessions may vary between each
other, depending on
who is leading the ses-
sion. The instructors
put together their pro-
grams themselves, ca-
refully choosing the
music and the move-
ments. To make a
program enjoyable,
this process is always
done with the structu-
re mentioned above as
the foundation. Becau-
se of this, two sessions
will never be the same
all though the aerobic
training is basically the
same!
English text: Mary Beth Krebsbach.
Webmaster: Gabriel Dorch