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Hotel de Guimarães
Indoor cycling
Founded in the US in 1995 by the South African cyclist Johnny G, the Indoor cycling is a sport predominantly aerobic, which won more fans of all ages over the last few years.

The class is in a stationary bike but rather to simply pedal, the cycling has strength and speed variations, ranging heart and respiratory rate. It is an exercise program that simulates paths in a road cycling or mountain biking workout.

Benefits:

- Improvement of the respiratory system
- In a class you have the possibility to burn around 700 calories per hour
- Strengthening the muscles of the lower limbs
- Improved cardiovascular capacity
- Myocardial strengthening
- Reduction of the LDL cholesterol and increase the HDL cholesterol
- Stress relief

Aqua aerobics
There is no limit of age to practice aqua aerobics; adaptable to different targets and populations is a very comprehensive mode.

The aqua aerobics combines in a harmonious way the welfare that water provides us with music, resulting in a fun class, stimulating and focused on results.

By promoting a marked reduction in the action of gravity on the column and therefore the impact on joints, the water provides a safer exercise choice in pathologies frame or clinical conditions of low back pain, rheumatism, among others.

Benefits:

Relevant in the prevention, rehabilitation and sports training
- Injury reduced risk - Increase the cardio respiratory condition
- Promotes the stimulation of peripheral circulation
- Facilitates venous return
- Muscle strengthening
- Increase the elastic qualities of the muscles
Clinical pilates
Pilates is a muscular control method developed by Joseph Pilates in the 1920s. When it was developed this method had as main objective the specific strength training for dancers and elite athletes.

The Clinical Pilates is a set of exercises, adapted from original exercises, divided into varying degrees of difficulty in order to be more targeted for physical rehabilitation. It can be applied individually or in groups, depending of the individual problem of each person.

Benefits:

- Muscle strengthening
- Increase the flexibility
- Body alignment
- Improved breathing
- Stress relief
- Optimization of motor coordination
- Improve the body awareness
H.I.I.T
HIIT stands for High Intensity Interval Training. This type of training is simply a combination of high-intensity workout training periods with lighter periods/recovery. The high-intensity periods will cause your metabolism to speed up, beginning a longer and effective process of burning fat. In conclusion, it is an intense class, short and with excellent final results.

Benefits:

Helps to improve
- Aerobic capacity and anaerobic
- Blood pressure
- Cardiovascular fitness
- Insulin sensitivity (using glucose as an energy source)
- Cholesterol levels
- Abdominal fat and body weight, maintaining and increasing muscle mass
Yoga
Yoga comes from India, in the context of a millenary culture from which come various guidelines on how to take care of body and mind with a view to their balance. For this purpose, we propose a way of life and a vast set of practices that we will do in class: the well-known body postures, the exercises of purification of the abdominal organs and the vision, the techniques of breathing and those of relaxation, concentration and meditation. All this contributes to the perfection of the body and the tranquility of the mind.
X-core
X-core is a dynamic class of Core functional training. This ctraining strengthens not only the abdominal muscles, but all the muscles involved in the central area (for example, lumbar). This type of training aims to create a solid, stable and functional base that allows stability, strength and power to your entire body, particularly your back, improving your posture. This is completely adaptable to different levels of physical condition.

Benefits: - Increase stability, strength and power of your body;
- Reduction of lumbar pain and risk of lumbago;
- Greater motor mobility, increasing the capacity for day-to-day tasks;
- Improvement of body balance and consistency;
- Incontinence prevention;
- Improvement in your posture and body appearance.