Here you can find information on some of the guided activities that can be carried out at the La Cala cem facilities, which aims to serve as a guide for learning about the general characteristics of each of them.. The different activities described will vary during the current schedule of the cem La Cala that you can consult HERE . The Municipal Sports Area reserves the right not to have some of the activities described in this section appear in the current schedule..
Remember that the information on the intensities of the activities is relative and in general it is essential to take care of the individual physical condition of each person..
DIRECTED CHOREOGRAPHY CARDIOVASCULAR ACTIVITIES
DANCE KIDS
Dance Kids classes offer routines designed for children based on original choreography. The steps are learned slowly, and we add games, activities and elements of cultural exploration in the structure of the class.
JUNIOR DANCE
Junior Dance classes offer routines designed for young people based on original choreography with the latest music.
DANCE FITNESS
Fusion of Latin and worldwide rhythms alternating high and low intensity movements for you to enjoy a fitness party with intervals to burn calories.
DIRECTED TONING ACTIVITIES – STRENGTH
TONO STEP
Combinació de moviments fets sobre el step amb exercicis de tonificació, coordinació i resistència.
CÀRDIO COMBAT
Exercicis cardiovasculars que es realitzen en grup i consisteixen en realitzar moviments de diferents arts marcials com el taekwondo, karate, capoeira, muay thay (boxa tailandesa), tai-txi o boxa, entre d’altres, a través de coreografies amb música en què es poden exercitar braços, espatlles, esquena, cames i abdominals, permetent així millorar la flexibilitat, la força, la coordinació i la resistència cardiovascular.
PUMP FIT
Les classes de Pump Fit consisteixen en entrenaments en els que treballem amb pesos lliures, utilitzant barres i discos, per entrenar tots els grups musculars del nostre cos a través de tracks o temes musicals diferents, dedicating the first of them to a general warm-up and the last of them to the stretches.
CROSSBOX
The Crossbox is a fitness system based on constantly varied exercises, with functional movements, executed at high intensity.
GAC
GAC are the initials of “Glutis, Abdominals and Legs », a perfect physical activity to work the lower train and the core area.
FULL BODY, IN FORM OR TB
El Full Body, “Fit” or TB (Total Body Conditioning), which means total body conditioning and aims to achieve a total body workout by combining different types of exercises to work all areas of the body with the help of one's own body weight and different elements such as rubbers., steps, weights, unstable platforms, bars,..
SUSPENSION TRAINING O TRX
Training that allows us to work strength in all planes of movement, working the stabilizers, as their intervention in each movement will be necessary to maintain posture and work the required muscle group, involving greater posture control and even better joint work.
BODYWEIGHT TRAINING
Bodyweight Training is based on strengthening the muscles through exercises based on the resistance of one's own weight to gravity.
BEP – UPPER BODY
BEP are the initials of “Arms, Back and Chest », a perfect physical activity to work the upper train.
SYNERGY WORKOUT
Directed class based on super-set training in which several exercises are combined followed by the same muscle group with a lower weight than usual, since we perform a greater number of repetitions and hardly rest between sets to work the muscle in its entirety. Sometimes the work of a muscle group of the upper body alternates with a muscle group of the lower body or the core.
FUNCIONAL TRAINING
Training based on the natural biomechanics of the human body, which is composed of complex and multi-joint movements that work the upper areas, lower and central parts of the body (core) in each exercise.
CIRCUIT TRAINING
Circuit training, based on the physiological principle of muscle overload which consists of performing different exercises continuously and without rest or with incomplete recovery between them.
HIIT
HIIT (High Intensity Interval Training), what does it mean “high intensity interval training” is a type of sports training based on short and very intense interval sessions that alternate effort and recovery..
TABATO
The Tabata method is a 30 'workout for high intensity intervals where the structure consists of 3 blocks of 4 minutes distributed in 20 seconds of cardiovascular work at maximum intensity with 10 seconds of rest, repeated 8 times. Previously, there will be an activation or warm-up phase and at the end a return to calm phase
CORE TOP – CORE FIT – CORE EXPRESS
Activity where the middle area of the trunk where the body's center of gravity is located is stimulated from its different planes, which will help to strengthen and tone the center of the body, correcting muscle weaknesses that predispose to joint damage, osteo-muscular injuries and even present pathologies.
ABS – USA TOP
The ABS or ABD TOP class focuses exclusively on abdominal work in a ½ hour class. Following the rhythm of the music, the monitor proposes different alternatives for the work of the different abdominal muscles: transversos, superior and inferior obliques and rectus abdominis.
TOP ASS
Class focused on toning and glute strength work, abductors, adductors and thighs.
GIM D’OR
Physical and mental activity for people over 60 years looking for a positive impact on his lifestyle, in their social interaction, general health and well-being.
SENIOR FIT
Youth fitness training from 65 years designed to improve autonomy and physical condition.
MIND AND BODY DIRECTED ACTIVITIES
PILATES
Pilates is a comprehensive method of physical work that moves all the muscles of the body, even those that we do not usually exercise when we practice any other activity or sport.
MIND-BODY O CONTROL – BALANCE
Exercise that combines yoga, stretching, pilates and tai chi to train gently but effectively, relax and balance body and mind.
FIT BALL WORKS
Toning sessions, balance and proprioception through the originally known as Swiss Ball, Ball or Fitball pieces, which is a ball specially designed for physical training, but also for physiotherapy, the gymnastics, Pilates and rehabilitation.
HATHA YOGA
Hatha Yoga is a type of yoga known for its practice of asanas (or body postures that give the muscles firmness and elasticity) the de pranaiama (or breathing control, to aid meditation).
MINDFULNESS
El mindfulness (full attention or awareness) is a practice based on meditation that consists of training attention to be aware of the present.
STRETCHING
Specific sessions of 30 minutes, per estirar els músculs, millorar l’amplitud de moviment i afavorir la recuperació muscular.
ACTIVITATS DIRIGIDES CICLE INDOOR / OUTDOOR
CICLE WEIGHTLOSS
Activitat física que es realitza de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat i, principalment, amb els exercicis executats es porta a terme un treball de capacitat aeròbica baixa, entre el 65 i the 75% de la freqüència cardíaca màxima individual.
CICLE TRAINING
Activitat física que es realitza de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat i, principalment, amb els exercicis executats es porta a terme un treball de capacitat aeròbica alta, entre el 75 i the 85% de la freqüència cardíaca màxima individual.
CICLE MOUNTAIN
Activitat física que es realitza de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat i, principalment, amb els exercicis executats es porta a terme un treball de capacitat aeròbica alta, entre el 75 i the 85% de la freqüència cardíaca màxima individual, amb predominança del treball de muntanya dempeus.
CICLE FARTLEK
Activitat física que es realitza de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat i, principalment, amb els exercicis executats es porta a terme un treball de canvis de ritme i alternança de freqüències cardíaques, entre el 65 i the 85% de la freqüència cardíaca màxima individual.
CICLE INTERVAL
Activitat física que es realitza de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat i, principalment, amb els exercicis executats es porta a terme un treball d’intervals extensiu amb canvis de durada dels esforços i alternança de freqüències cardíaques, entre el 65 i the 85% de la freqüència cardíaca màxima individual.
CICLE COMPETITION
Activitat física que es realitza de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat i, principalment, amb els exercicis executats es porta a terme un treball d’alta intensitat on els esforços es situen entre el 80 i the 90% de la freqüència cardíaca màxima individual.
CICLE FEST
Activitat física que es realitza una sessió de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat amb ambientació i música de discoteca on, amb els exercicis executats, es porta a terme un treball cardiovascular i un doble objectiu físic i recreatiu.
CICLE DJ
Activitat física que es realitza una sessió de forma col·lectiva al ritme de la música sobre una bicicleta estàtica específica per a aquesta activitat amb ambientació i música amb disc jockey en directe on, amb els exercicis executats, es porta a terme un treball cardiovascular i un doble objectiu físic i recreatiu.
ACTIVITATS DIRIGIDES EN EL MEDI AQUÀTIC
AQUA-GYM
L’aqua-gym és un tipus de fitness dins l’aigua on els exercicis es centren en la tonificació muscular, en les repeticions i en el treball amb el propi cos i amb diferents materials aprofitant la major densitat que ens ofereix el medi aquàtic.
AQUA-DANCE
It is a class with musical support that mixes the dance with the traditional aquatic exercises that combined contribute to improve the cardiovascular condition and to tone the body..
AQUA-CROSS
It is a class where different aqua-gym exercises are combined with functional exercises outside the pool using your own body weight., such as squats, burpees, handstand push ups or pistols among others, but also using external loads such as medicinal balls or weights.
AQUA-MASTER
The aqua-master is an adaptation of the aqua-gym with exercises that focus on joint mobility, la tonificació muscular i en el treball amb el propi cos i amb diferents materials aprofitant la major densitat i el baix impacte articular que ens ofereix el medi aquàtic adreçada a la gent gran.
ACTIVITATS DIRIGIDES DE DEFENSA PERSONAL
TAEKWONDO
El taekwondo és un esport de combat mil·lenari, un art marcial d’origen coreà, que destaca per la gran varietat de tècniques de defensa personal.
A més del nivell físic o tècnic, el taekwondo representa tota una filosofia que es basa en cinc principis: cortesia, integritat, perseverança, autocontrol i esperit indomable.
ACTIVITATS DIRIGIDES A L’AIRE LLIURE
CROSS WALK
Caminades a l’exterior en grup per les incomparables senderes del terme municipal de L’Ametlla de Mar.
CROSS RUN
Sortides a l’exterior per a córrer en grup pels camins i senderes de L’Ametlla de Mar.
RUNNING
Entrenaments a l’exterior per a córrer en grup per superfície asfaltada.
FUNCTIONAL OUTDOOR
Training based on the natural biomechanics of the human body, which is made up of complex and multi-articular movements made using the spaces and elements offered by the urban environment and nature.
LEGEND DESCRIPTIVE ICONS OF THE DIRECTED ACTIVITIES:
TYPE OF DIRECTED ACTIVITY
PREDOMINANT OBJECTIVES IN THE ACTIVITY
AGE SEGMENT TO WHICH THE ACTIVITY WAS DIRECTED
CHILDREN: <10 YEARS / JUNIOR: 10-13 YEARS / > 13 YEARS / > 15 YEARS / YOUTH: 14-30 YEARS / ADULT: 31-50 YEARS / SENIOR: 51-64 YEARS / 3a AGE: 65-74 YEARS / GOLDEN AGE: >74 / ALL AGES
PREDOMINANT GENERAL LOAD OF THE ACTIVITY
VERY LOW / LOW / HUNDRED / HIGH / VERY HIGH
PHYSICAL CONDITION REQUIRED FOR THE ACTIVITY
• • •
SPACE WHERE IT IS CARRIED OUT
DURATION OF THE CLASS
