Gennem årene har jeg prøvet forskellige fitnesstimer lige fra HIIT, dance cardio og indendørs cykling til træning med lavere effekt som Pilates og yoga, blandet vægtløftning og løbebåndsarbejde i fitnesscentret. Jeg havde aldrig nydt en træning nok til at forpligte mig til et fuldt medlemskab - indtil jeg prøvede F45 Træning i slutningen af 2022. Halvandet år og over 250 timer senere er F45 Træning blevet min primære træningsform.
Med mere end 1.700 studier i 65 lande tilbyder F45 Training funktionelle, højintensive gruppefitnesstimer. At deltage i F45 fik mig ud af min fitness-rute, men det, der har holdt mig rundt, er de 45-minutters sessioner, der ofte føles som om de flyver forbi; variationen i klasser, bevægelser og kropsfokus; og det opmuntrende teammiljø. Jeg har nu taget undervisning på syv forskellige F45-træningssteder i fire byer over hele verden og med F45 pas — en ny tilføjelse til et ubegrænset medlemskab, der giver medlemmer seks gratis drop-in klasser om måneden på ethvert F45 studie globalt — jeg planlægger at besøge flere.
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.
Hvordan er F45-træning?
F45 Træning 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 Orangeteori 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.
Hvad kan du forvente på din første F45-træningstime
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.
F45 Træning Tips For Beginners
Hvad skal man have på og medbringe til F45-træning
Til modstandstræningsdage anbefaler jeg flade gymnastiksko til vægtløftning for at forhindre eventuelle skader. Jeg roterer mellem mine yndlings cross-training sneakers, som er På Cloud X 3 træningssko ($167 og opefter) og Under Armour Unisex UA SlipSpeed træningssko ($120). Jeg foretrækker også at bære vægtløftningshandsker, som f.eks Contraband Pink Label mikrovægtløftningshandsker til kvinder ($23), for at undgå vabler, hård hud og hud tårer på mine hænder.
Til påklædning skal du bære det træningstøj, du føler dig bedst tilpas i, men vælg svedtransporterende og støttende aktivt beklædning. Jeg foretrækker at bære en træningstank og træningsleggings i fuld længde (i modsætning til shorts) for mere bevægelsesfrihed og ekstra støtte til gulvøvelser. Min gå-til matchende sæt omfatte Lululemon Align Halter Tank Top ($49, oprindeligt $68) og Lululemon Align High-Rise Pant 25' ($98 og opefter), den Beyond Yoga Spacedye Slim Racerback Tank til kvinder ($68) og Beyond Yoga Midi-leggings med høj talje til kvinder ($87, oprindeligt $97), og Vuori AllTheFeels Tank ($74) og Vuori AllTheFeels Legging ($98).
De fleste studios tilbyder svedhåndklæder, men det er værd at spørge på forhånd for at være sikker. Og glem ikke at medbringe en vandflaske - den skal du bruge.
Yerin Kim er funktionsredaktør på PS, hvor hun er med til at forme visionen for særlige funktioner og pakker på tværs af netværket. Hun er uddannet fra Syracuse University's Newhouse School og har over fem års erfaring i popkulturen og kvinders livsstilsområder. Hun brænder for at sprede kulturel følsomhed gennem linserne livsstil, underholdning og stil.
