With so many messages bombarding the public from mainstream media, social sites, BLOGS, and celebrity endorsements, deciding on the best form of fitness for each individual becomes increasingly difficult. Beginners often have difficulty adhering to exercise due to sheer confusion. Trendy fitness is out. Classic, scientific based training is in.
Here is what to expect from the fitness industry in 2013 to guide individuals along the health and wellness continuum:
- Metabolic Training. Metabolic workouts are not new. This type of training for an individual’s metabolism has been established in the fitness world for several years. Metabolic training includes cardiovascular moves, often with added weight from dumbbells, vest, or kettlebells, that incorporate multiple muscles groups. A body weight squat with an overhead reach is a foundational example that raises heart rate and body temperature while synergisticaly using legs, back, abs, arms, and shoulders to accomplish the task. Metabolic work is often done in interval style. Intervals are periods of time incorporating work and rest for specific, methodical durations.
- Women and Weights. In 2013, expect women to train with more weight than ever. Avid social media users see the photos posted of women working out with heavy barbells or performing pushups with sweat running all over their faces. This is one trend that is here to stay. Lifting weight not only burns stored fat, but it increases muscle, bone density, and self-confidence. This writer's clients often start with a 20-30 pound chest press. Increasing to 70-80 pounds within just a few weeks.
- Role Reversal. Look for more men to join group exercise classes like boot camp, kickboxing, yoga, and Pilates than ever before. That’s right! Women need to train like a “traditional” male and men need to train like the prehistoric female. Overtime inflexible joints become less functional. Poor posture, bad backs, weak abdominal muscles, and tiny legs (stereotypically speaking, guys hate to work out their legs) become hindrances to areas of high concern to men like belly fat. Heart disease is still the number one cause of death in men (and women). Look for a fitness center that offers a variety of exercise modalities to promote adhesion and results and prevent injury and boredom.
- 30, 60, and 90 day Challenges. Programs encompassing exercise, meal plans, and measurements are here to stay! S.M.A.R.T. goals have long been encouraged by the American Council on Exercise and the American College of Sports Medicine. These challenges are designed to accomplish a goal through step by step instructions. S.M.A.R.T. is an acronym for specific, measurable, attainable, relevant, and time sensitive. Short-term challenges offer an opportunity to become mentally strong by using a time-sensitive goal that has already been developed by a certified professional offering the participant a chance to see results layered upon exercise, nutrition, and recovery with each passing day, week, and/or month until the challenge is completed.
- Coaches, Trainers, and Nutritionist. Oh my! With the growing number of insurance companies offering discounts for body mass indexes, or BMI’s, under 30, individuals are seeking professional help from personal trainers, group classes, boot camps, and low cost, box gyms are higher rates than ever before. Education and experience matter to clients.
- Functional Training Devices. Kettlebells, sandbags, and suspension equipment top the list of functional movement exercises that are no longer provided only by top trainers, but are now being sold at local department stores. These versatile tools enable users to train metabolically, but clearance from your doctor and professional instruction are certainly recommended before initial use. Observing the casual gym user is often a mistake. These seemingly simple contraptions can cause injury when used incorrectly. Depending on your goal, extensive training sessions may not be required. Try using a training for a lesson or two. Be sure to express you wish to learn exercise movement patterns appropriate to your activity level.
- Cooperatives. Look for a friend to extend an invite to a coop soon. Perhaps it is a vegetable cooperative or purchasing an entire grass-fed, local animal! Fighting the notion that healthy eating is more expensive, individuals looking to improve weight loss, cholesterol numbers, and fitness levels are quickly learning that food intake is still the most important aspect of health. At Ellipse Fitness St. Louis, members utilize buying power, group motivation, and a local farmer’s market to purchase produce in bulk. Following a big year for supplement sales, clean eating is more important than ever. Using a group to motivate, share recipes, and assist in the pickup and delivery of quality products makes one daunting task more manageable as days seem only to get busier.
- Supplements. Supplements have been selling like hot cakes, but buyers beware! Historically, fat burners have led to major complications. Mass amounts of protein powders lead to kidney stones, constipation, and lack of other macro nutrients. Eating clean is always the best bet. If supplementation is needed, seek the advice of nutritionist over a salesman. Research their opinion as well. Finally, journal the effects on the body. Each person is different and every supplement will be absorbed differently depending on food intake, metabolism, and nutritional deficiencies surpluses.
- Family Fitness. Childhood obesity remains at high levels. Parents are now doing more than signing children up for martial arts, swimming, or dance classes. Parents are actively participating in fitness classes, outdoor activities, and cooking classes in unison with their children. This type of unity develops strong, family bonds and built-in support. Parents are looking for any opportunity to be with their children. Exercising together is a great way to begin.
- Team Sports. Youth soccer, basketball, baseball, softball, and volleyball have been very popular in St. Louis at competitive and non-competitive levels for many years. Adults are coming out of retirement and participating in Sunday softball leagues, bowling, volleyball, and kickball. Recreational and competitive leagues available all across the city. Contact local parks, churches, and businesses to find teams and team mates and have fun!