Method Makia training

Starting level test

Method Makia is based on bodyweight-based exercises. The program begins with a so-called baseline test that maps the whole body based on 20 different areas.

The starting level test is adaptive, which means that if you are a beginner, you will not be even offered challenging motions to perform. If you have already done bodyweight-based exercises, the starting level test in itself corresponds to an equally demanding exercise because it measures even challenging motions. The starting level test is done only once.

Based on the starting level test, the system creates your starting values ​​for the programs. There are 11 different types of programs in the system. The Starter general program is aimed at basic fitness enthusiasts, while the Pro general Program is a good first program for active fitness enthusiasts.

The general programs develop the entire body in a balanced manner. The general programs are available to be done with or without equipment. The equipment needed even for the most demanding programs is comprised simply of a chin-up bar and gym rings

Lots of different weighting programs

In addition, you can choose from among various weighting programs focusing on specific properties or skills (e.g. doing a handstand). You can switch programs at any time and all levels that you reach will be transferred to the new selected training program. This means that your training program is always up to date.

Method Makia exercises

The exercise begins with a warming-up routine, and then you proceed to the exercise itself.

Motion pairs

Training is based on motion pairs. Each motion pair includes a power exercise and a mobilization exercise, and these are done in pairs. A single exercise is composed of 4-5 different types of motion pairs.

Power exercises can be based on either repeats or static holds. Each power exercise includes a personal timer that allows you to easily perform static sessions in correct duration. The timers using beeps also indicate the duration of the rest periods between exercise series.

Degree of challenge of motion pairs

After all the series of the motion pairs, the difficulty is evaluated using an easy-to-operate slider controller. According to this given estimate, the system knows how to set up an optimal program for you. If any part of your body develops faster, that part will be allocated more challenge. If, on the other hand, development is slow in somewhere, the degree of challenge increases slower. This ensures that training is safe and challenging motions are not allocated before your body is ready for them.

Fine tuning of the exercise program. Learn more about it here