Group training is a great way to stay fit while enjoying the company of friends. It can be done in groups of 5,10 or even 15 people and the working method will differ both on the basis of the objectives (weight loss, toning up, well-being, etc.), and on the level.
How can we structure a group training with friends? What are the requirements we need? What do we need to know?
In this article we will analyze the main ways of group training and we will see practical examples for each of them. You will then have all the tools to be able to get back or stay fit while having fun!
The first type, rather intuitive, is jogging. Running with friends is actually one of the smartest and easiest ways to stay fit. You don't need special tools or too technical clothing. All we need is one or more friends to share everything with, good shoes and a park with breathtaking views to start enjoying spring.
Group jogging actually sees a possible small number of participants, usually 2 to a maximum of 5 people. More than 5 runners are difficult to manage all together, some are left behind, they hinder each other .. in short, it becomes uncomfortable.
The simplest way to work involves practicing simple jogging, the so-called “LISS” Low Intensity Steady State Cardio. In this mode we can work around 120-140bpm without trying too hard. Normally a sustained jog is ideal.
Our advice, if you choose this way of working, is to run at least 60 'of running 3-4 times a week. A similar pace will guarantee you to stay in shape and, possibly, to lose the extra centimeters that separate you from the costume fitting.
Let's see how to structure a group training with Jogging.
- 5 'warm-up with dynamic stretching. Here it is essential not to stretch the muscle too much but to work gradually trying to unlock new ROM angles and to "loosen" tendons and joints.
- 5 'of free squats and lunges. Let's take another 5 'to warm up the leg muscles. We do a few squats and a few lunges, we work until we feel warm and ready to go.
- 45 'of running. From here we run 45 '. We start out softly and gradually increase the frequency. We try to always keep between 120 and 140bpm.
Another way of working is HIIT (High Intensity Interval Training). These are high intensity and interval training sessions. What does this mean?
The basic idea of HIIT is to alternate training phases in which the intensity is high (sprint, jump rope, rowing machine) with so-called “active recovery” phases. In these last phases we will decrease the intensity and do a mild activity until the heart rate drops by a TOT.
This working mode not only has a higher energy expenditure than the classic LISS but also provides for a subsequent increase in EPOC. The EPOC (the "oxygen debt") represents what is a need for recovery at the end of training. To put it simply, the higher the EPOC, the greater our energy expenditure after physical activity (we will continue to burn fat even AFTER training).
Let's now see how to structure a HIIT-style group workout.
- 10 'of mild jog as a warm-up.
- 20 'of HIIT consisting of 15' 'of sprint and 60' 'of gentle running).
- 10 'of mild run to recover well.
- 20 'of HIIT consisting of 10 burpees and 60' 'of free squats.
As we see HIIT is not practiced only by running but can be adapted to different exercises and motor patterns.
The last type that we are going to analyze is crosstraining. This way of working involves choosing a specific circuit of exercises and completing it as quickly as possible. It is a very fun mode because it brings out all the competitiveness that is in us. Moreover, it can be practiced with many people, even up to 15.
Let's see a practical example of how to set up a crosstraining-style group workout.
- 10 'of free squats as a warm-up.
- 15 'of circuit with 10 squats, 10 push-ups and 10 burpees (whoever closes the most circuits wins)
- 10 'of jog to recover
- 15 'of circuit with 20 rope jumps, 20 burpees and 20 lunge steps (whoever closes the most circuits wins).
- 10 'of free squats
Conclusions on group training
In this article we have seen how to correctly set up a group training and what are the main ways of working. Now you just have to put it all into practice and have fun with your group!