ACTIV FITNESS works with a training concept devised in a national approach by the Migros fitness centres. Optimal training plans are developed for each member, with the goal of achieving the greatest possible effectiveness and efficiency, while taking individual circumstances into account. Our training concept is made up of the four blocks of preparation, muscle training, cardiovascular training and cool-down.
“Stay on the ball” is the motto for every single training session – and for our training concept as a whole. And this is why the concept is always based on the latest findings from training theory and sports science. In terms of practical implementation, the concept is oriented towards the individual goals of each member. We never lose sight of the fact that training should be challenging, but, above all, fun.
Included in the subscription: regular advice sessions
In two introductory training sessions, we draw up an individual training plan for each new member, based on a discussion that focuses on formulating objectives.
Members can then keep a record of each training session on their training card, which will help them to visualise and track their training progress. Members also have access to further advice sessions at no charge as their training progresses. We recommend that our members make regular use of these advice sessions to make any adjustments to their exercises or weights. After three months at the latest, it will also be time to give the body its next challenge with a new training plan.
These measures help to achieve individual goals as efficiently as possible, and to make training as varied as possible over the longer term.
The four blocks of the training process
The right warm-up is an essential part of any workout, helping to prevent injuries, promote mobilisation and aid mental focus for the training session. The recommended exercises are based on the latest sports science approaches, and focus on several stabilising and mobilising exercises for joints and muscles. These exercises, with their varying levels of difficulty, help to focus attention on body stability and joint mobilisation at the start of the session.
2. Muscle training
High effectiveness, maximum efficiency and a low risk of error: these are the cornerstones of our training concept when it comes to muscle training. The aim of strength training is to train muscles with regard to biological adaptability, and therefore to create visible and noticeable benefits for the member.
We offer two equivalent options, and members decide between the two after a discussion with their trainer:
High-intensity strength training with one set per exercise
Whole-body training until muscle failure
Time under tension: 60 to 180 seconds, divided into tension areas
Rep tempo: 4 s – 2 s – 4 s (i.e. push – hold – back)
Additional intensity techniques
High-intensity strength training with one to two sets per exercise
Whole-body or split training until muscle failure
Time under tension: 30 to 180 seconds, divided into tension areas
Rep tempo: 2 s – 1 s – 2 s or 4 s – 2 s – 4 s (i.e. push – hold – back)
Additional intensity techniques
3. Cardiovascular training
Exploitation, fatigue resistance and potential: our training concept focuses on these three main components of cardiovascular performance. As with strength training, the focus is on efficiency and low risk of error. It is essential to challenge the body on a regular basis. With cardiovascular training, if the intensity is too low, the training itself may not result in an improvement in performance although all components of the cardiovascular system are being used. Various scientific studies have shown that conventional and non-specific training with unchanging intensity does not lead to any further improvement in performance following the initial training effect.
Training means constantly pushing the body to its limits, forcing it to adjust and progress.
We work with two different options in cardiovascular training, depending on the member’s level of experience:
Option 1: beginner
Mild form of potential training: scientifically proven one-minute routine with exercise phases leading to improvements in cardiac performance
Exploitation in the range of maximal fat oxidation for beginners
Mild form for increasing fatigue resistance (diagram)
Each break is four minutes long
Option 2: advanced
The most effective form of potential training: scientifically proven four-minute routine with exercise phases leading to improvements in cardiac performance
Exploitation in the range of maximal fat oxidation for the advanced
Standard form for increasing fatigue resistance
Each break is three minutes long
4. End of training session
The cool-down is neglected all too often, but it involves little effort and is highly beneficial. In addition to the physical “winding down”, the cool-down can also be seen as a way to prepare the mind for returning to everyday life. Innovative approaches based on new insights from training science provide valuable input for structuring the cool-down phase. The focus here is on initiating regeneration by stimulating the circulation and connective tissue hydration, relieving any tension and blockages, reducing tissue tone and promoting mental relaxation.
In contrast to conventional extension or stretching, our training concept recommends myofascial massage with foam rollers. Used correctly, foam rollers or Blackrolls cover many aspects of the cool-down phase in an effective way and also offer an interesting and up-to-date supplement to conventional training.