What are ABL workouts and who will they suit?

What is ABL Training

Classes last from 45 to 60 minutes, combine elements of cardio and strength exercises, are accompanied by cheerful music and coaching.

Unlike certified programs like Zumba or Body Pump, ABL workouts are a common name for classes with an emphasis on working out "problem" areas. Each fitness trainer determines for himself which movements to make complexes from, in which sequence to perform movements and with which projectiles to work.

As a rule, exercises include different versions of squats, lunges and bends to work out the hips and buttocks, as well as twisting and planks to pump the press.

The movements are repeated many times, and the speed and range of their execution periodically change. For example, a deep squat is done for 30 seconds, the next half minute is twice as fast, and then a pulsation is added — a slight rocking at the bottom point.

Due to repeated repetition, it turns out to load the muscles with light projectiles: dumbbells for 1-3 kg, a body bar, a fitness elastic band or a medball.

What ABL training is useful for

Since there is no single format for ABL training, it is difficult to conclude about their effectiveness. But based on the specifics of the classes, we can assume that they will help:

1. Lose a few pounds. During the workout, the exercises are performed with minimal rest, so that the pulse remains elevated for all 45-60 minutes of the session. Thanks to this, you can increase your daily calorie intake and, if you do not compensate for this through nutrition, lose a few extra pounds.
2. Strengthen the muscles of the legs and abdomen. ABL workouts consist of repetitive exercises with light weights. This format of work develops muscle endurance and at first slightly increases their volume.
3. Improve overall endurance. Medium-intensity work with or without light projectiles, as well as various cardio exercises as part of the workout, pump the cardiorespiratory system.
4. Get used to power loads. Weight training is necessary for health, but women often avoid strength training for fear of looking massive or simply because they don't know what to do. ABL training solves all these problems. A fitness trainer shows exercises and corrects technique, and working with small weights leaves no chance to "swing".

• Make your stomach flat and your legs slim. Abs exercises do not help burn fat. They can only make the stomach visually tighter if the fat layer is already small. Moreover, the best way to deal with deposits is M. B. Harris, C. Kuo. Scientific challenges on theory of fat burning by exercise / Frontiers in Physiology high-intensity workouts. Group ABL is a measured load of medium intensity, so it cannot be called a very effective method of weight loss.
• Pump up a round ass. To achieve noticeable hypertrophy of the gluteal muscles, you need to tire them well and gradually increase the load. At the same time, the group format in most cases does not imply an individual approach. Thus, at first the muscles will grow, but progress will quickly stop.
• Get rid of cellulite. The severity of the "orange peel" on the hips depends on the amount of fat and microcirculation in the tissues. Moderate-intensity workouts, especially without diet revision, are ineffective for fighting cellulite.