All posts tagged exercise

Favorite Fitness Trends of 2016 You’ll Want To Be Apart Of

With all of the New Years Resolutions to get in shape, what not better timing for The ACSM – American College of Sports Medicine – to release its annual report, the Worldwide Survey of Fitness Trends for 2016.  So think twice about getting that typical (now thing of the past) boring gym membership, because we picked our favorite trends to be involved in for the year to get those anything but boring abs of steel:

Body weight training.

Ammentorp

Ammentorp

Appearing for the first time in the trends survey in 2013 (at no. 3) was body weight training, and it had taken over the top spot from last year’s first-time entry, high-intensity interval training. Body weight training did not appear as an option before 2013 because it only became popular (as a defined trend) in gyms around the world during the last couple of years. This is not to say that body weight training had not been used previously; in fact, people have been using their own body weight for centuries as a form of resistance training. But new packaging, particularly by commercial clubs, has now made it popular in all kinds of gyms. 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. As the no. 1 position in the survey suggested last year, body weight training is a trend to watch for the future.

 

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. The newly released Apple Watch® is another example. Some business analysts have predicted that the Apple Watch® will sell more than 485 million devices by the year 2018 (https://www.abiresearch.com/) and that the wearable technology market will approach $6 billion dollars by 2016 (https://technology.ihs.com/). Trending in this part of the industry today include smart glasses, with a predicted $1.5 billion in sales (http://www.juniperresearch.com/home), and smart fabrics and interactive textiles, reaching sales approaching $2.6 billion by 2017 (http://www.strategyr.com/). It seems as though the “back to basics” philosophy of the industry that was driven by the weak economy might be fading.

 

High-intensity interval training.

Falling from the top spot in the 2015 survey, high-intensity interval training typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically takes less than 30 minutes to perform (although it is not uncommon for these programs to be much longer in duration). While being offered as a possible trend in previous surveys but not making the top 20, high-intensity interval training was no. 1 in the survey for 2014 despite the warnings of many survey respondents about potential dangers. Many of the comments claimed that clients liked this kind of program for a short time then were looking for something else, whereas others warned that it was very popular but were concerned with a potentially high injury rate. Others working with clinical populations said that they would like to try it with their patients but would substitute high intensity with moderate intensity. 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.

Yoga.

© elnariz

© elnariz

Moving slightly down the list for 2016 is yoga after occupying the no. 7 spot last year. Yoga appeared in the top 10 in this survey in 2008, fell out of the top 20 in 2009, but seemed to make a comeback in the 2010 (no. 14) and 2011 surveys (no. 11). In 2012, yoga was no. 11 on the list, falling to no. 14 in 2013 and up to no. 7 in 2015. Yoga comes in a variety of forms, including Power Yoga, Yogalates, and Bikram Yoga (the one done in hot and humid environments). Other forms of yoga include Iyengar Yoga, Ashtanga, Vinyasa Yoga, Kripalu Yoga, Anuara Yoga, Kundalini Yoga, and Sivananda Yoga. 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.

Outdoor activities.

Outdoor activities often include hiking, canoeing, kayaking, and games or sports. Outdoor activities also can include high-adventure programs such as overnight camping trips and mountain climbing. This more recent trend for health and fitness professionals to offer outdoor activities for their clients began in 2010. In that year, “outdoor activities” was no. 25 in the annual survey and, in 2011, it ranked no. 27. In 2012, “outdoor activities” was no. 14 and, in 2013, “outdoor activities” was ranked no. 13; in 2014, it was no. 14; and in 2015, it was no. 12. Outdoor activities can be done with family and friends, with a group, or by yourself. Some personal trainers use outdoor activities as a form of small-group personal training.


 

Original Source:

http://journals.lww.com/acsm-healthfitness/Fulltext/2015/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2016__10th.5.aspx

4 Ways To Commit To Your Resolution To Get Fit

It is so easy to jot down resolutions with full intention to conquer each one… but as we know it, life gets in the way of our perfect world and jobs, family, and chores all interrupt our perfect intention, making our resolution to get lean and fit seem unreachable… but have no fear! These 4 tips to help you commit to your abs of steel will make the journey easier:

1. Have a strong ‘why.’

Plain and simple- what is your reason for working out? What results do you envision? Do you want to improve your appearance, feel healthier, be better at a sport, or another reason? On a scale of 1 to 10 (10 being the strongest), how badly do you want it? If you’re not at a solid ’10’, dig deeper and get to the root of why you want be healthier, fitter, look better and be better. This will be the foundation as you push yourself on your lowest days.

2. The answer is ‘Yes.’

pyotr021

pyotr021

I’ll make this easy for you, when questioning whether you should hit the gym or not, the answer is ‘yes’. Working out eases most uncomfortable ailments. Tired? Exercise gives you a boost of energy. Hungover? Sweat it out. No time? 10-minute workouts are effective. Bad mood? Exercise releases endorphins. As a general rule, working out should make you feel better, not worse. Therefore, the answer is ‘no’ when you’re dealing with illness, pain, medical restrictions, doctors orders, or anything that will get worse with exercise.

3. Partner up or join a group.

There are many benefits to working out with friends or groups. A driven workout buddy provides built-in accountability, friendly competition to keep you on your toes, and some social stimulation to make time fly by. Joining an exercise group has the same benefits on a larger scale plus the group camaraderie and vibe. Some examples of group workouts that tend to offer a sense of togetherness are boot camps, spin classes, CrossFit, Roadrunners, Meetups, and most scheduled group classes that you can attend regularly.

4. Reward milestones and success.

Hard work always deserves reward. Create an awesome reward for when you hit your goal, and smaller rewards for milestones and PRs along the way. Some non-food reward recommendations include spa treatments, enjoying a night out or day off, buying something for yourself and more.


 

Original Source:

http://www.huffingtonpost.com/diane-passage/6-ways-to-stay-motivated-to-hit-your-workout-goals_b_8892412.html?utm_hp_ref=healthy-living

Two Ten Minute Workouts to Melt Fat Fast!

If you can spare ten minutes, you’ve got plenty of time in your busy day to complete these two workouts that are catered to you from Fitness expert holly Perkins. She has developed these workouts with some upbeat jams synced to each workout. We provided the workout and tunes, you bring on the pump. Time to rock out that workout!

For an Upper Body Workout:tenmin2

For a lower body workout:tenmin1


 

Original Source: http://www.buzzfeed.com/sallytamarkin/5-three-song-workouts