Tagged as: fitness training

The Top 10 Fitness Trends of 2016

1. Wearable technology: Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. Examples include fitness and activity trackers like those from Misfit, Garmin, Jawbone, and Fitbit.

2. Body weight training: Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Most people think of body weight training as being limited to push-ups and pull-ups, but it can be much more than that. Body weight training is a trend to watch for the future.

3. High-intensity interval training (HIIT): High-intensity interval training typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically lasts 30-60minutes to perform.) Despite the warnings by some health and fitness professionals of potentially increased injury rates using high-intensity interval training, this form of exercise remains popular in gyms all over the world.

4. Strength training: Strength training remains popular in all sectors of the health and fitness industry and for many different kinds of clients.  Today, however, there are many other individuals (men and women, young and old, children, and patients with a stable chronic disease) whose main focus is on using weight training to improve or maintain strength.

5. Educated, certified, and experienced fitness professionals: This is a trend that continues now that there are accreditations offered by national third-party accrediting organizations for health and fitness and clinical exercise program professional. As the economy continues to grow and as the market for fitness professionals becomes even more crowded and more competitive, interest in some degree of regulation either from within the industry or from external sources (i.e., government) seems to be expanding.

6. Personal training: As more professional personal trainers are educated and become certified (see trend no. 5), they are increasingly more accessible in all sectors of the health and fitness industry. Personal training has been in a top 10 trend for the past 9 years and will continue to be a vital part of the health and fitness industry.

7. Functional fitness: Replicating actual physical activities someone might do as a function of his or her daily routine, functional fitness is defined as using strength training to improve balance, coordination, force, power, and endurance to enhance someone’s ability to perform activities of daily living.

8. Fitness programs for older adults: The highly active older adult (the athletic old) can be targeted by commercial and community-based organizations to participate in more rigorous exercise programs including strength training and team sports. The “baby boom generation” is now aging into retirement, and because they may have more discretionary money than their younger counterparts, fitness clubs should capitalize on this exponentially growing market. Fitness programs for older adults will remain a strong trend for 2016.

9. Exercise and weight loss: The combination of exercise and weight loss is a trend toward incorporating weight loss programs that emphasize caloric restriction with a sensible exercise program.The combination of exercise and diet is essential for weight loss maintenance and can improve compliance to caloric restriction diets and in particular weight loss programs. Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients.

10. Yoga: Yoga comes in a variety of forms, including Power Yoga, Yogalates, and Bikram Yoga (the one done in hot and humid environments)Instructional tapes and books are abundant, as are the growing numbers of certifications for the many yoga formats. Yoga seems to reinvent and refresh itself every year, making it a more attractive form of exercise.

 

 

Q: How do I stay on track with my fitness goals I set in the New Year?

A:That is a great question that I get asked this time every year
from my clients and members alike.
Here are my top 5 tips to staying on track in the New Year’s:

1) Don’t wait until 2016 – start right now, a good plan start’s today not tomorrow!
With that busy Christmas/New Years schedule (eating & drinking).
Get a jump on that “filling time” of year and make it easier
to hold yourself accountable during the holiday period.

2) Write your goals down:
Why are you doing this? that’s a question
I ask all my clients, not just what are you goals but what are your
reasons for these particular goals.
Be honest and attach some emotion to your goals, it will mean
more to you if you do.
3) Tell social media:
Everyone loves Facebook, Twitter, Instagram
and Snapchat, let them know all about your goals. It will be harder
to break the habit when you know friends will be asking you
about you progress. Do a weekly or even daily post, even try
adding some pictures.

4) Give it time:
We’ve all heard the Saying “Rome wasn’t built in a day” that
goes for your goals too. I see a lot of people give up way to
soon because they didn’t see results right away. I’ve got news for you
it takes time and hard work, you didn’t get where you are
right now over night nor will you fulfill your desired goals
after 1 week in the gym. Stick with it and you will start to
see results. One step at a time!

5) Make it your new life:
I mean this should be part of a lifestyle change, although
we set short term realistic goals you should also
consider the future too. Once you reach your goals set new ones
play a sport, run a marathon, climb a mountain. The sky’s the limit!

As always the staff at Dynamic Fitness and myself are happy
to help you get started and reach your goals. Seriously consider a consultation or
booking some personal training to add solid structure, safety,
guidance and fun to your gym experience.

Be awesome and all the best now and into 2016!
Luke Ramnath and the Dynamic Health & Fitness Team

I’m working hard on my balance and stability for the upcoming Ski and Snow-board season, I’ve seen lots of Bosu’s in the gym. What do they do and will it help?

The Bosu Balance Trainer is an inflated rubber hemisphere attached to a rigid platform that looks like a stability ball cut in half. The name is an acronym that stands for “BOth Sides Up” — a reference to the two ways a BOSU ball can be positioned.
A Bosu is a fantastic piece of equipment and will definitely help with your balance and stability, mainly because of it’s versatility. Its unstable surface requires your core muscles especially the smaller stabilizer muscles that surround your joints — to work harder to keep you balanced.
The Bosu can be one of several pieces of equipment you use in your workout or it can serve as the  surface for your entire workout — either on the flat side or the dome side.  It can also aid in the rehabilitation of certain types of joint injuries.
USING THE BOSU: If you’re new to the Bosu, it’s a good idea to start by standing on either the dome side or the flat side to focus on and improve your balance. As your confidence grows, try different leg exercises or upper body exercises from a standing position.

The Bosu is also great for various oblique and core ab exercises. Normally, when you’re working your abs, you sit on the dome.

*CAUTION: while the Bosu’s unstable surface works your muscles harder, it also challenges your balance. Ask for help if your unsure of how to use it safely and correctly.

Sports Drinks and Electrolytes

ASK AN EXPERT: Dynamic Health and Fitness
Q. What are electrolytes and are they useful for training during summer months?
A. Electrolytes are minerals that dissolve in the body’s fluids, creating electrically charged ions like sodium, potassium, calcium, magnesium, and phosphate. They’re trace minerals, meaning we only need a tiny amount — but we need them nonetheless.
Our body fluids dissolve electrolytes (ions) to allow the flow (conduction) of electrical signals throughout the body to regulate nerve and muscle function and to maintain proper fluid balance and pH levels (to keep your blood from becoming too acidic or too alkaline).
We see lots of ads for sports drinks that boost/replenish your electrolytes and help you perform better. But do you really need them? Be honest with yourself. If your workout intensity is light to moderate or if you lift heavy weights just long enough to see some muscle definition in the mirror, then water will do just fine. Energy drinks that contain electrolytes also contain 46 grams of sugar — enough to replenish all the calories you just burned!
Sports drinks are made for the more high intensity/endurance fitness enthusiasts who are exercising for long periods of time (1-2+ hours) or in very hot conditions like the summer months, where sodium losses through sweat can be profound. The right electrolyte balance is very important to the healthy functioning of your body. If you’re concerned about your electrolyte intake, please consult your doctor.
You can maintain a healthy electrolyte balance by including these important electrolyte sources in your diet:
• Calcium (spinach) • Potassium (dried apricots) • Magnesium (pumpkin seeds) I speak from first hand experience — YOU NEED TO EAT THESE FOODS OR SUPPLEMENT YOUR DIET with vitamins that contain these trace minerals in order to maintain your electrolyte balance.