Ao longo dos anos, experimentei várias aulas de fitness, desde HIIT, dança cardiovascular e ciclismo indoor até exercícios de menor impacto como Pilates e ioga, misturando levantamento de peso e trabalho em esteira na academia. Eu nunca gostei de treinar o suficiente para me comprometer com a adesão plena - até que tentei Treinamento F45 no final de 2022. Um ano e meio e mais de 250 aulas depois, o Treinamento F45 se tornou minha principal forma de exercício.
Com mais de 1.700 estúdios em 65 países, a F45 Training oferece aulas de ginástica funcional em grupo de alta intensidade. Juntar-me ao F45 me tirou da rotina de preparação física, mas o que me manteve por perto foram as sessões de 45 minutos que muitas vezes parecem que estão voando; a variação nas classes, movimentos e focos corporais; e o ambiente encorajador da equipe. Já tive aulas em sete locais diferentes de treinamento F45 em quatro cidades ao redor do mundo, e com Passaporte F45 - uma nova adição a uma associação ilimitada que oferece aos membros seis aulas gratuitas por mês em qualquer estúdio F45 em todo o mundo - pretendo visitar mais.
F45 membership pricing varies by studio. A single drop-in class is $30 and up, and a seven-day trial can be as little as $7, depending on where you live. Get more details on F45 costs here .
As someone who's tried a variety of fitness classes, I know how intimidating it can be to try a workout for the first time. Keep reading for a breakdown on everything you should expect for your first F45 Training class and my honest F45 review.
Como é o treinamento F45?
Treinamento F45 is centered on 45-minute functional training sessions, which focus on mimicking movements you use every day, like pulling, pushing, and lifting. Each day, workouts will fall into one of three categories: cardio, resistance training, or a hybrid of the two. The schedule intentionally alternates between cardio and resistance-training workouts to allow for members to take classes every day (if desired) without fatiguing. Cardio classes typically utilize a combination of ERG machines like rowing machines , SkiErgs, and exercise bikes and bodyweight exercises , while resistance days usually incorporate strength training equipment including kettlebells, Y-bells, dumbbells, and barbells.
Though you'll have an idea of what to expect based on the class you signed up for (cardio, resistance, or hybrid) and formats are often repeated, every class looks different in terms of the number of stations, timing, and moves. I prefer F45 Training to similar group fitness workouts that combine HIIT and strength training because of this variation. For example, Barry's Bootcamp classes alternate between weights and running on a treadmill and Orangetheory Fitness uses a mix of treadmill, rowing, and floor exercises, while at F45 Training, equipment and exercises vary every class.
In my experience, instructors can often make or break a fitness class. But because F45 Training workouts are formulated in advance and displayed on screen so class members can easily follow along, you don't have to book your classes based on the instructor. Of course, there are F45 coaches there to help with form, prevent injuries, and lead classes, but they don't create the workouts themselves.
I've also found F45 Training to have a more welcoming environment compared to other group fitness classes. The energy doesn't feel super intense or bro-y, and members are typically friendly. In addition, because everyone is at different stations focusing on different moves, I've never felt self-conscious or worried about others paying attention to me, which can often be a concern when you're new to a fitness class.
O que esperar da sua primeira aula de treinamento F45
Prepare for class by knowing what type of class you're walking into, which you'll be able to see when you sign up. I recommend arriving 10 to 15 minutes early to your first F45 Training class. When you first walk in, expect a coach to ask about any injuries or exercises you're avoiding. At the start of class, you'll be directed to the blue turf, which is where members stand while the coaches walk through the format and every station, and demo each of the movements. While the quick demos might feel overwhelming, know that you won't have to memorize any moves: there are multiple screens throughout the room that show timers and videos of athletes demonstrating each movement and station during the class as well.
The group will then break up for a warmup, which is also instructed on screen. This includes basic movements like arm circles, inchworms, and spinal twists. During this time, a coach will assign you a number to indicate the station you start at. Once you get to your station, you'll usually have one or two partners to move through the class with you. From there, the screens and coaches will always instruct you on what to do next, whether that's move or stay in a station or take a hydration break. Classes always end with a quick stretch and cooldown.
Treinamento F45 Tips For Beginners
O que vestir e levar para o treinamento F45
Para dias de treinamento de resistência, recomendo tênis rasos para levantamento de peso para evitar lesões. Eu alterno entre meus tênis de cross-training favoritos, que são os Tênis de treinamento On Cloud X 3 (US$ 167 ou mais) e tênis de treinamento unissex Under Armour UA SlipSpeed (US$ 120). Também prefiro usar luvas de levantamento de peso, como as Luvas femininas de levantamento de peso Micro Contraband Pink Label (US $ 23), para evitar bolhas, calosidades e lacerações na pele das mãos.
Para o traje, use as roupas de treino com as quais você se sinta mais confortável, mas opte por roupas esportivas que absorvem o suor e oferecem suporte. Eu prefiro usar uma regata de treino e leggings de treino completas (em vez de shorts) para mais liberdade de movimento e suporte extra para exercícios de solo. Minha escolha conjuntos correspondentes incluir o Lululemon Align Halter Regata ($ 49, originalmente $ 68) e Lululemon Align Calça de cintura alta 25' (US$ 98 ou mais), o Regata feminina Beyond Yoga Spacedye Slim Racerback (US$ 68) e Beyond Yoga Leggings Midi femininas de cintura alta ($ 87, originalmente $ 97), e o Vuori AllTheFeels Tank ($ 74) e Vuori AllTheFeels Legging ($ 98).
A maioria dos estúdios oferece toalhas de suor, mas vale a pena perguntar com antecedência para ter certeza. E não se esqueça de levar uma garrafa de água – você vai precisar dela.
Yerin Kim é editora de recursos da PS, onde ajuda a moldar a visão de recursos e pacotes especiais em toda a rede. Formada pela Newhouse School da Syracuse University, ela tem mais de cinco anos de experiência na cultura pop e no estilo de vida feminino. Ela é apaixonada por espalhar a sensibilidade cultural através das lentes do estilo de vida, entretenimento e estilo.
