Your Schloss gym training-inclusive services

• Step Fatburner, Step
• Step Choreo

Advanced step-training is characterised by its demanding and creative choreography and high intensity. Fitness fun and motivating music is guaranteed. Please be aware that you need to know a bit about the steps to take part.

• Aerobic Style

This mix of high and low-aerobic exercise is just right for fitness lovers.

• Aerobic - Fairplay

We would ask that you arrive punctually for the start of the course so you don’t miss the all important warm-up; it also means that the specific structure of the lesson is not disturbed by late comers.
Please don’t leave the course before the end of the lesson. The cool down and stretching are very important for your body and for the success of the exercise.

Despite our special sprung floor, you’ll need to wear clean, shock-absorbing aerobics or stepping-shoes. Our trainer is happy to advise you.

• Intervals (Cardio)

This light conditioning training with and without additional machines trains your endurance capacity needed in everyday life. Take part and see how easy endurance training can be.

• Circle

This training gives you the chance to get the maximum effect in the shortest length of time. Weights and endurance stations ensure all-round training. This session is suitable for anyone, male or female.

• Nordic Walking

The fashionable sport Nordic Walking is an effective form of endurance training. We train together outdoors in the summer and winter and enjoy the magnificent scenery. Nordic Walking sticks can be hired in the hotel for this course.

• Workout mix, Step & Work

This fitness programme is a mix of endurance and strength endurance training. Simple combinations of steps are intermixed with strength exercises for your legs, upper body, back and stomach. This session is suitable for everybody.
The workout mix consists of approximately 20 mins endurance training, followed by strength exercises and finishes off with some stretching.

Step & Work is all about interval training. That is, endurance exercises intermixed with power training.

• Bums - tums - thighs

Effective muscle endurance training for the whole body that trains the stomach, leg and seat muscles. You are shown the technique and the how to do the various strength exercises and you’ll then begin to see changes in your musculature. A perfect exercise for beginners.

• Keep-fit for your spine, Energain, back fit, Torso

Special exercise to mobilise your entire spinal column, strength exercises for your muscles along with stretching and relaxation exercises which take the strain off your spinal column and joints.

• Stomach training

25 minutes intensive stomach muscle training combined with stretching. Ideal as an add-on for any level of training.

• Pilates

We train using the Pilates techniques:
Body awareness – postural lessons – precision keep-fit and movement training

• Stretching

Stretching exercises for all the muscles in the body to maintain and improve mobility.

• Aqua Fitness

Aqua Fitness is made up of physical movements in the water to increase your personal well-being:
Aqua Fitness is suitable for:
Non-swimmers, older people, performance athletes, pregnant women, adults, children, parent and child, for rehabilitation training if you have orthopaedic or internal problems.
Aqua Fitness is about specific keep-fit exercises in water to promote general fitness, in connection with an integrated regular training in the water. Mobility, coordination and power are improved.

Aqua Fitness is a gentle circulation training. With a regular keep-fit programme for your circulation your resting pulse can be reduced by around 15 beats per minute. This is approx. 8000 beats a day.

• Qi Gong basic course

This course is suitable for beginners and for those who want to get to know about this wonderful movement technique. The Qi Gong course is set up in such a way that anyone can take part!
Contacts:
Practice to build up a healthy body structure
The basics of Qi Gong

Daoyin and Organ Qi Gong, inner Qi Gong, inner exercise

• 5 Tibetans

The aim and purpose of 5 Tibetans:
Unused life energy is activated; body, spirit and soul are harmonised and your feeling of well-being increases.
Philosophy:
In the human body there are 7 energy channels, which correspond to the 7 endocrine glands (such as: the pituitary gland, the pineal body, the pancreas etc.).
These energy channels rotate very quickly. When they all move at the same speed, then the person is balanced and healthy.
Only when several of these channels become slower, does the aging process and physical degeneration begin. By doing energy exercises the energy circle and the rate of flow match one another.
Method:
Each exercise consists of the following elements:
Movement portion: Begin with three (up to seven) repetitions per exercise and increase each week (at home too) by several repetitions, up to the point you can comfortably perform 21 repetitions.
Relaxation portion: relaxation is to last almost as long as the exercise.
Breathing:
Each exercise has a typical breathing pattern. The five Tibetans also contain breathing exercises and promote deep breathing.
Meditation: use the meditation sentences. These should be recited in your mind during individual exercises and thought about.

• Breathing keep-fit:

Breathing work is a simple, powerful and proven method of finding yourself. In all cultures breathing is a medium for transformation.
Breathing combines your internal and external world and penetrates the layers of your being. Breathing keep-fit is used in the following topics:
Opening up the breathing channels in your chest, stomach, pelvis, back, sides, head and extremities - letting your whole body breathe.
Tense up and release: relieving breathing, quiet breathing, remedial breathing, exercises for going to sleep and waking up, purifying breathing, breathing to build up energy in nature.

Please be aware that during your stay (especially for short stays) in the Schlosshotel in Fiss not all of these inclusive services may be offered.

Our current keep-fit programme to download (.pdf) (German)