- What are the benefits of an F&S class?
- Increased stroke volume of your heart and its ability to absorb oxygen
- Decrease of pulse and resting pulse is lower
- Increase in the number of muscle capillaries
- Decrease of cholesterol
- Greater muscle strength
- Increased bone strength – physical training prevents calcium loss
- Strengthens joints, ligaments and tendons
- Reduces lactic acid in your muscles
- Increase in production of endorphins
- Increased stamina
- Increase in resistance to ambient heat
- Which intensity should I choose?
Choose an intensity that suits your level, start slowly and work out at your own pace. If you go to a class and you feel it is too difficult, drop the movements of the arms and concentrate on the legs.
- How often should I exercise?
- Exercise frequently, but do not forget to rest. By exercising, you strain your muscles, joints and tendons. During rest they can recover and get stronger. You should have a good balance between exercise and rest, as this way you will get the best results and the risk of injury is lowered.
- Never exercise when you are ill and remember that complications can be dangerous. Start to exercise slowly after you are well again
- Where should I run during class?
To avoid collision and thereby potential injuries slower runners should run closer to the middle of the hall and faster runners further out by the walls!
- What clothes and shoes do I need?
- Wear clothes that are comfortable and easy to move in. Make sure that you will not get too warm in your gear.
- It is very important that you wear good fitness shoes. With good fitness shoes, training becomes more enjoyable and efficient. You will also avoid pain in the ligaments, knees or torn Achilles tendons! For indoor classes you use indoor shoes suitable for jumping and indoor activities. For our outdoor classes you use outdoor shoes, either jogging or Nordic Walking shoes.
- Please note that you have to change from outdoor to indoor fitness shoes before you enter the sports hall. This way we avoid making the hall dirty and letting fellow Friskis friends lie down on a dirty floor.
- Can I bring my own mat?
Yes, you are welcome to bring your own mat to classes.
- Why don’t the instructors correct individuals when they do movements wrong?
Instructors do not correct individual participants in Friskis&Svettis, as many are sensitive to public criticism. Instead they prefer to explain difficult movements at the beginning of the class, or to give short explanations during the class whilst actually carrying out the movements. We would also like to remind all participants that they are very welcome to approach the instructor after the class to ask for clarifications on any of the movements used.
- Any useful tips?
- If you find that a movement is difficult to do, drop the arm exercises and concentrate on the legs.
- When you jump, land softly on your whole foot. Note that you can also do almost all jumping with one foot on the ground. Instead of running, you can choose to walk.
- Take pain as a warning. If a movement is painful, check if you are doing it correctly by watching the instructor carefully. If the pain continues, stop the movement and ask the instructor for advice at the end of the class. It is important that the movements feel good.
- Stretch properly. Stretching relaxes your tired and tensed muscles. Stretching at the end of the class speeds up the recovery process and balances the body’s metabolism.
- When changing intensity level of the exercise or getting used to a new class, you may feel your muscles becoming slightly tense and aching. Training ache will however disappear in a couple of days whilst you give your body time to recover and you keep on moving, but less intensively.
- Who develops the different programmes?
- In general, the individual instructors develop their own programmes, but all programmes are designed using movements that have been carefully developed in cooperation with experts in the fields of medicine and physiology in Friskis&Svettis.
- The class has to follow specific indications concerning the beats per minute allowed for the different parts of the class (warm-up, strength, oxygen peaks, flexibility, cool-down, etc.). To ensure that the risk of injuries is kept to a minimum Friskis&Svettis instructors strictly follow these indications when selecting movements and music.
- How often do the instructors change the class?
Friskis&Svettis instructors change their classes every term. It’s not considered appropriate to change too often, mainly because participants need time to learn a new programme in order to fully benefit from it.
- What should I eat and drink before and after a class?
Drink sufficiently water before and after the exercise. During a class you can sweat approximately 1 litre or even more, depending on the circumstances. This loss of fluids needs to be compensated. Exercise also uses body’s energy storages, so ensure you eat a small snack preferably immediately after the class. This way your body can start recovering from the exercise immediately and does not start using your muscle energy storages as energy.
- What about the music?
Friskis&Svettis Brussels pays a fee to SABAM, The Belgian Society of Authors, Composers and Publishers (www.sabam.be), for the publicly distributed music we play at classes.
- What about insurance?
Individuals participate in the activities of Friskis&Svettis Brussels at their own risk. Friskis&Svettis Brussels is not liable for any risks or injuries. These should be covered by your own personal insurance.
- How do I become a member?
See the section Join.
- How do I renew my membership?
See the section Join.
- What do I do if I lose my card?
If you lose your membership card, please contact Annika Hallonsten who will issue a duplicate card or provide you with further information.
- I am a VUB student / teacher – how do I join?
VUB Staff and VUB Students who can produce a valid VUB sports card have free access to Friskis classes at VUB on Tuesdays, Wednesdays and Thursdays. Please show a valid VUB Sports card to the host on arrival. VUB day cards are not valid for other Friskis activities.
- What does membership in Friskis&Svettis include?
As a member you have access to more than 40 fitness sessions a week. A Membership in Friskis&Svettis Brussels gives the right to put forward proposals to the Annual General Meeting (AGM), as well as the right to vote at the AGM.