Tagged as: level of intensity

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.

 

 

A Healthy Way of Losing Weight

ASK AN EXPERT: Dynamic Health and Fitness
Q. I want to lose a bit of weight before getting into my bathing suit for the summer. I’m doing cardio almost every day with minimal results. I don’t want to lift weights because I want to lose weight, not gain size. What would you suggest I change?
A. Cardiovascular exercises like walking, running and swimming get your heart rate elevated and you start to burn calories immediately. However, there are several factors that determine just how effective your cardio workout is in burning fat — namely: level of intensity, duration and frequency of your workouts and the type of exercise you’re doing.
To really optimize your results, I suggest adding resistance training to your cardio workout. This addition will help increase your lean body tissue without necessarily gaining bulk. The higher the proportion of lean tissue in your body, the faster your metabolic rate. In other words, your body becomes a more efficient “machine”, burning body fat for energy, not only during workouts but during your day-to-day activities.
If you haven’t tried resistance training, I suggest you start by seeking the advice of a professional personal trainer — someone who can help you develop a program tailored to your fitness capabilities and goals. Once you start, you should work your body in balance — front to back, left to right and top to bottom. Work your bigger muscles like glutes and quads harder than your smaller muscles like triceps and calves. Work up to an appropriate level of intensity so you’ll see the benefits of your efforts while avoiding injury.
Resistance training, along with cardio and flexibility training, is an important tool you should use in order to achieve and maintain a healthy body weight. My fellow Dynamic Health and Fitness personal trainers and I can help you!