Last updated: 2020-05-23
1) What is this BRAK thing?
A high intensity, short, interval, online and instructor lead training with your own body.
BRAK is a Swedish team for stomach, back, arms and knees ("buk, rygg, armar, knän) and refers to daily morning exercise in the Swedish defense forces. We have adopted this concept to be interval based and include music for extra pleasure.
2) Who can participate?
Members of Nordiska Roddföreningen and friends.
3) What does it cost me?
Nothing. The cost for these sessions - in its' current format - are very limited and carried by the rowing club.
4) Why are you doing this?
It started off as a way to combine the need for social interaction as well as exercise during the Covid-19 lock-down affecting the social interaction and exercise possibilities for members of our rowing club during Spring 2020.
5) Do you allow participants also from other countries other than Switzerland?
Yes. (See also question #12. So far we have had participants from Denmark and South Africa.)
6) What do I need to participate?
Equipment:
- A device for logging into the online meeting, e.g. smartphone, tablet or computer.- A chair (or similar) to step up on.
Other:
- A willingness to become more fit, healthier and happier.
- Around 40 minutes time.
7) What are the exercises that you actually do in these sessions?
See this page for latest and previous programs. If you do not know these exercises, just follow the instructor as he/she starts the exercise. The name of the exercise is mentioned before the start of each interval.
When we have a few people who have not participated before, the sessions' instructor will show each exercise before the session starts.
8) Where do I find information on how to join the online session?
This is sent via mail to members of Nordiska Roddföreningen.
9) Do I need to be really fit to participate?
No. If you can do a few push-ups (even on the knees instead of feet) and sit-ups you will be able to benefit from the training. In fact, the less fit you are when joining, the more benefit you are likely to get.
The intervals are time based (around 30 seconds each). You might not be able to do e.g. pushups during the whole 30 seconds, but keep trying and you will see improvement over time. When you are able to do e.g. pushups for the whole interval, you can strive to increase the number of them.
In other words: People with varying degree of fitness can benefit.
10) Will I get sore muscles?
If you are not used to this type of training, that is very likely the first 2-3 times. As long as this is in the muscles, this is a good thing and is to be considered a receipt of that you have had a good workout. After a few times, your body will get used to the training, even if we every now and then vary the exercises included.
11) I heard from my friend that you play very good music during the sessions. What type of music is it and how is it selected?
Nice to hear! While we do not have the equipment to make the music perfectly match the intervals, we do indeed pay very close attention to the music chosen. The music played varies, but generally has a Swedish flavor in almost each session. Since "good music" has rarely been produced after 1999, we take that into account as well.
12) Why are you doing this?
As mentioned above it started from a need during Covid-19 lockdown. Inspired by the club's pilates instructor, we saw an opportunity to provide additional way of mitigating its' effect on both the mental and physical health of the rowing club's members.
In general we are driven by making people more fit, healthier and happier.
13) When is the next session?
See our program here.
BRAK in progress.
1) What is this BRAK thing?
A high intensity, short, interval, online and instructor lead training with your own body.
BRAK is a Swedish team for stomach, back, arms and knees ("buk, rygg, armar, knän) and refers to daily morning exercise in the Swedish defense forces. We have adopted this concept to be interval based and include music for extra pleasure.
2) Who can participate?
Members of Nordiska Roddföreningen and friends.
3) What does it cost me?
Nothing. The cost for these sessions - in its' current format - are very limited and carried by the rowing club.
4) Why are you doing this?
It started off as a way to combine the need for social interaction as well as exercise during the Covid-19 lock-down affecting the social interaction and exercise possibilities for members of our rowing club during Spring 2020.
5) Do you allow participants also from other countries other than Switzerland?
Yes. (See also question #12. So far we have had participants from Denmark and South Africa.)
6) What do I need to participate?
Equipment:
- A device for logging into the online meeting, e.g. smartphone, tablet or computer.- A chair (or similar) to step up on.
Other:
- A willingness to become more fit, healthier and happier.
- Around 40 minutes time.
7) What are the exercises that you actually do in these sessions?
See this page for latest and previous programs. If you do not know these exercises, just follow the instructor as he/she starts the exercise. The name of the exercise is mentioned before the start of each interval.
When we have a few people who have not participated before, the sessions' instructor will show each exercise before the session starts.
8) Where do I find information on how to join the online session?
This is sent via mail to members of Nordiska Roddföreningen.
9) Do I need to be really fit to participate?
No. If you can do a few push-ups (even on the knees instead of feet) and sit-ups you will be able to benefit from the training. In fact, the less fit you are when joining, the more benefit you are likely to get.
The intervals are time based (around 30 seconds each). You might not be able to do e.g. pushups during the whole 30 seconds, but keep trying and you will see improvement over time. When you are able to do e.g. pushups for the whole interval, you can strive to increase the number of them.
In other words: People with varying degree of fitness can benefit.
10) Will I get sore muscles?
If you are not used to this type of training, that is very likely the first 2-3 times. As long as this is in the muscles, this is a good thing and is to be considered a receipt of that you have had a good workout. After a few times, your body will get used to the training, even if we every now and then vary the exercises included.
11) I heard from my friend that you play very good music during the sessions. What type of music is it and how is it selected?
Nice to hear! While we do not have the equipment to make the music perfectly match the intervals, we do indeed pay very close attention to the music chosen. The music played varies, but generally has a Swedish flavor in almost each session. Since "good music" has rarely been produced after 1999, we take that into account as well.
12) Why are you doing this?
As mentioned above it started from a need during Covid-19 lockdown. Inspired by the club's pilates instructor, we saw an opportunity to provide additional way of mitigating its' effect on both the mental and physical health of the rowing club's members.
In general we are driven by making people more fit, healthier and happier.
13) When is the next session?
See our program here.
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