ON THE MOVE 2019/2020 FREEPHONE 153 for help!
Register online https://www.sportmalta.org.mt/programmes/online-booking-form
Béla Grundmann Zin™, official instructor sites: https://belagrundmann.zumba.com/
https://strong.zumba.com/en-US/profile/Bela_Grundmann/33102
Contact me belagrundmann@gmail.com +356 99562809
#onthemove #sportmalta #zumba #zumbakids #zumbagold #strong30 #steongbyzumba #sportsfun #tabata
https://www.sportmalta.org.mt/programmes/online-booking-form
MONDAY Tal-Qroqq
16.00-17.00 Zumba Gold
19.00-20.00 Zumba
Tuesday
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Wednesday – Zebbug
16.30-17.30 Sports Fun
17.30-18.30 Zumba Gold
18.30-19.30 Tabata Fitness and STRONG30
19.30-20.30 Zumba
Thursday – Mosta
17.00-18.00 Zumba Kids
18.00-19.00 Tabata Fitness and STRONG30
19.00-20.00 Zumba
Friday Tal-Qroqq
16.00-17.00 Sports Fun
17.00-18.00 Zumba
18.00-19.00 Tabata Fitness and STRONG30
19.00-20.00 Zumba
Class formats:
Zumba®, Zumba Kids, Zumba Gold – Visit Official Zumba instructor page
Strong30 – Visit official Strong by Zumba page
Tabata Fitness 30 minutes
Sports Fun Age 5 – 8
Perfect For
Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on.
How It Works
We take the “work” out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you’ll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check.
Benefits
A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.
Perfect For
Perfect for our younger Zumba® fans! Kids 7-11 years old get the chance to be active and jam out to their favorite music.
How It Works
Zumba® Kids classes feature kid-friendly routines based on original Zumba® choreography. We break down the steps, add games, activities and cultural exploration elements into the class structure.
Benefits
Helps develop a healthy lifestyle and incorporate fitness as a natural part of children’s lives by making fitness fun. Classes incorporate key childhood development elements like leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, cultural awareness.
Sports Fun Age 4 – 6
From 4 years up to 6 years, children can join SportsFUN where special focus on body awareness and the fundamentals are the objective of these sessions. This foundation programme covers the development of movement and literacy. As a result of this programme children should then be sufficiently motivated and ‘movement literate’ to participate in specific sports and start developing their sports performance.This programme is concerned with ensuring that all children learn basic movement skills, enjoy being active and develop knowledge and understanding of their bodies and how they move following a specific syllabus based on: ABCs (agility, balance, coordination and speed).
Perfect For
Active older adults who are looking for a modified Zumba® class that recreates the original moves you love at a lower-intensity.
How It Works
The design of the class introduces easy-to-follow Zumba® choreography that focuses on balance, range of motion and coordination. Come ready to sweat, and prepare to leave empowered and feeling strong.
Benefits
Class focuses on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance!
Stop counting the reps. Start training to the beat. STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.
In each class you’ll burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing. STRONG by Zumba® instructors change up the music and moves frequently to make sure you’re always challenged to the max.
STRONG by Zumba® also has options to suit your specific goals. The original STRONG by Zumba® class is a demanding hour-long session that works your entire body. It’s ideal for hitting your ultimate fitness goals — and then making new ones. STRONG 30™ packs a challenging total-body workout into 30 minutes. This efficient and focused class helps you fit fitness into any schedule.
Tone your muscles.
Tone your abs, legs, glutes and arms as you squat, plank, and burpee. STRONG by Zumba® is a kick-ass total-body workout.
Maximize your burn.
Combining a high-intensity workout with muscle conditioning stimulates a higher caloric burn for the entire workout, and a higher rate of post-workout burn. So start torching calories. The afterburn will let you know it’s working.
Challenge your core.
Bodyweight training requires an enormous amount of core engagement in every exercise. With one quadrant of the class entirely dedicated to floor exercises, the 29 muscles that make up your core won’t know what hit them.
Make every minute count.
It’s quite simple: the reverse-engineered music pushes you to do more, so you see results faster. Get ready to discover what you’re really capable of.
BRING IT.
A STRONG by Zumba® class is a high-energy workout, and as part of your sweat session, you’ll hit the floor for some intense core exercises. Come prepared with the following:
Cross-Trainer Tennis Shoes
Floor Mat
Gloves
(Optional for floor exercises)
Towel
H2O(A lot)
Tabata Fitness
What does tabata mean?
Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.
Where did tabata come from?
Tabata training (also called Tabata protocol) is a type of HIIT (high-intensity interval training). It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. Their objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise.
To determine this, they worked with two test groups—one doing moderately intense exercise and the other high-intense. Moderate-intensity exercising consisted of a one-hour workout, five days a week, for six weeks. The high-intensity exercising consisted of a four-minute workout, four days a week, for six weeks; each workout consisted of eight sets of 20 seconds of exercise at maximum effort each followed by a 10-second rest. To do the math: (8 x 20) + (8 x 10) = 240 seconds (4 minutes).
The results of the study showed that the moderate-intensity workouts improved the aerobic (or cardiovascular) fitness of test subjects but did little anaerobically (that is, in muscle strengthening). The high-intensity workouts, on the other hand, benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories—and it only takes four minutes of pushing yourself to the absolute limit four or five days a week. Hence, we have the popularity of the Tabata 20-10 workout (20 seconds of exercise, 10 of rest—and repeat).
How is tabata used?
Tabata has evolved since the 1990s, not in execution, but in the exercises that are incorporated in training. They are now more intense than pedaling a stationary bike at full speed, which was the main exercise in Dr. Tabata’s research. Nowadays, a combination of advanced exercises—such as burpees, medicine ball slams, lunges, and kettlebell swings—are performed at maximum effort, making the 4-minute session of self-inflicted torture that much more intense.
Music Playlist example