Full gyms, more than 40 people in group training and more and more fitness programs... Regardless of age, fitness and the job they do, the people of Podgorica are regulars in gyms and fitness centers.
According to Saša Lazović, I can see the first results even after a month and a half of training. Lazović is a licensed instructor of the Les Mills program - BodyAttack and BodyPump, and states that these increasingly popular programs are intended for both beginners and athletes.
"They are designed in such a way that they have many different levels of exercise intensity, so that even those who have never trained before can complete the training successfully and safely," Lazović told "Vijesti".
Podgorica gyms also offer the Body Transforming Program, which includes a combination of aerobics, boxing, plyometrics and cardio exercises with the use of numerous props.
The instructor of this program, Miloš Vlahović from Podgorica, points out that for beginners in this program, it is very important to "dosage the load", as well as more frequent breaks during training.
"After a certain time, fitness is gained and strength increases, and beginners quickly turn into serious exercisers," says the instructor.
Exercise before summer
Vlahović told "Vijesti" that the greatest interest in training is at the beginning of the new season - in September, but also before the summer.
"Many expect that in a few months, before the summer, they will make a top result," he adds.
"There are always those who only start thinking about their body and training before the summer, but I think that people are increasingly becoming aware of continuous training as a way of life and taking care of their own psycho-physical health," says Lazović.
Group training motivates
A large number of Podgorica residents prefer individual training. The prices of these trainings, according to "Vijesti" interlocutors, are significantly higher compared to group trainings.
"Group trainings also have that social note where the effect of the mass of exercisers motivates them, they function together as a team and provide support to each other. As for people who have suffered some serious injuries or have chronic physical ailments, I would recommend personal training to them," says Lazović.
Vlahović believes that the result is inevitable, regardless of whether you train in a group or individually.
"When it comes to individual training, the trainer makes a plan for only one exerciser, while with group training it's a little different and a little more difficult, since the training plan has to be adapted to a group that can count up to 40 exercisers."
Is only training enough for the result?
When asked if just going to training is enough for results, Lazović replies that everything is individual, that is, that training has different effects on a person depending on their age, daily activities and lifestyle.
"Only training to maintain or reduce body weight can give results, because it becomes a new activity in the person's weekly routine and a new, additional consumption of calories. "Those people who aim to lose weight and tighten their bodies should undergo a caloric deficit, i.e. reduce their calorie intake," says the instructor.
With "Vijesti" she shared the results of a girl in her thirties who reduced her daily calorie intake by 15 percent, increased the number of training sessions from three to five training sessions per week and lost four kilograms in two months.
"What matters is girth and centimeters, not kilograms. Her muscle mass increased and her body composition changed, her girth decreased. The most reliable indicator of progress is the wardrobe and the mirror, not the scale. Of course, you should avoid starvation and sudden weight loss - that process should be gradual in order to be healthy," says Lazović.
Vlahović agrees with his colleague.
"Training and diet regulation with a strong will is a winning combination for a visible result."
As the best results of his students, Vlahović singles out Marko, who lost almost 20 kilograms in five months, Vlada, who lost 17 kilograms in five months, and Jelena, who is 10 kilograms less, and who lost 13 cm in chest circumference in six months. , 17 in the waist, 13 in the hip...
"Podgorica is becoming a city of yogis"
In addition to dynamic exercises, an increasing number of Podgorica residents find themselves in yoga exercises.
Igor Perović, a yoga instructor, told "Vijesti" that yoga participants know that it represents "a way of life, thinking, acting, even a philosophical system, and not just a set of physical exercises."
Perović states that asanas and pranayama are mostly practiced in his classes.
"During these exercises, we directly encourage concentration (presence, alertness, focus) and learn to focus our senses on ourselves and our inner self. A very important segment of the class is the relaxation of the engaged muscles, with the aim of invigorating and relaxing the body, and putting the thoughts in order."
The instructor emphasizes that yoga develops the complete being.
"We don't work directly on "pumping" the muscles and tightening the buttocks, nor do we focus so much on the external appearance. A better physical appearance is only one of the consequences for us, but by no means the main goal. They enjoy yoga, and after the class we are not exhausted, but vitalized."
Perović in Podgorica notices an increase in interest in yoga, and that it is popular with both women and men.
"Recently, I heard a joke: "Podgorica is becoming a city of yogis!" It's certainly not a coincidence, and I think that's great."
He adds that everyone can practice yoga.
"Certainly yoga can be practiced by people with a lower level of physical fitness, for the reason that one of the principles of yoga is to do everything within the limits of comfort, i.e. we don't go much beyond those limits by any means. Progress is guaranteed, from hour to hour", concludes Perović.
"Dancing madness" melts up to a thousand calories
A large number of ladies in Podgorica decided to do Zumba. Licensed instructor Danijela Mihaljević believes that only a few lessons are enough for this dance to become "your way of life".
"You won't be aware that with the help of "dance madness" you have consumed up to a thousand calories for one workout. The most important effects are losing extra pounds, improving fitness and general health, and eliminating stress and tension," Mihaljević told "Vijesti".
She states that this program is suitable for everyone, regardless of age, gender and fitness.
"A beginner and someone who has been going to Zumba training for months do not have the same fitness, so it is important that the trainer is licensed and adequately trained to introduce you to the training in the right way."
And men in Montenegro still only ask about the popular Zumba.
"I hope it will break the prejudices that zumba is only for women", concludes Mihaljević.
Nutrition before and after training
The meal before training must be sufficient for the energy that will be needed during training.
"The best combination of complex carbohydrates (wholegrain rice, oatmeal, wholegrain pasta...) and protein, and that meal should be an hour or two before training, depending on the speed of metabolism", recommends instructor Vlahović.
"The meal after training should contain carbohydrates whose goal is to restore energy and proteins that will enable muscle recovery and the growth of new ones within one hour after training."
Vlahović reminds that hydration during the day is also very important, and that two to three liters of water should be taken into the body daily.
Bonus video:
