It is January again — that time of the year when we often look in the mirror and make health and fitness resolutions. Enthusiasm at the beginning of the month usually runs high — but by the end of January, that enthusiasm often begins to ebb.
As a fitness professional, I see this happen every year. So how do you continue to push forward and make 2014 the year you finally keep those resolutions?
The answer is: Keep things fresh! Every year, the American College of Sports Medicine surveys nearly 4,000 fitness professionals worldwide, asking them what 20 fitness trends they see emerging in the fitness industry.
Here, we take a look at the top 10 fitness trends for 2014 and let you know how you can employ some of them in your quest for personal fitness.
No. 1 goes to High Intensity Interval Training. This type of training involves short bursts of very intense exercise, followed by periods of lighter exercise. From a physiological standpoint, this is the absolute best way to torch calories and fat. The benefit of HIIT is that not only do you burn calories while you work out, but also you continue to burn for up to 24 hours after you finish. Plus, you accomplish more in a shorter period of time than you do with steady state cardio. However, do not undertake HIIT without checking with your physician and without the guidance of a professional.
No. 2 is body weight training. Sit-ups and push-ups are body weight exercises many people do, but there are hundreds of other exercises that can be done without any additional equipment. This trend is great for all fitness levels, but it is especially good for beginners or those who are de-conditioned.
No.3 is another favorite of mine: educated and experienced fitness professionals. If you go to the gym and see someone who looks amazing, it is tempting to try to copy their program. If you Google “weight loss” or “diets” online, you will find thousands of theories and plans laid out for you. Please, do not waste your money or time. Fitness is an intensely personalized thing: What works for me won’t necessarily work for you. An educated fitness professional will be able to help you figure out what your body needs to reach its optimal state of fitness. A good trainer will have attended a solid program, and will have an advanced certification. NASM, ACSM and NPTI are three of the best programs out there. Always check references.
No. 4 is strength training. Lifting weights should be a huge part of everyone’s workout regimen. The benefits are huge — more stamina and energy, and higher bone density. Also, the more lean muscle mass you have, the more calories you will burn every day, because muscle is metabolically active tissue. A balanced program is best, but if you must choose between strength training and cardio, choose the former.
And ladies: You don’t need to worry that you will look like a man if you lift weights. Our bodies do not produce the amount of testosterone required to look like that.
No. 5 is exercise and weight loss. You cannot just diet and get the results you are looking for in a healthy manner. Neither can you only work out and get those results. At every consultation I do, I tell my prospective clients this one fitness absolute: You can not out-train a bad diet. If you are eating junk, your workouts will not be as efficient as they should be. Food is fuel. Fuel your metabolism with low-octane foods, and you’ll get low octane performance. If you fuel your metabolism with clean foods, your body will become a high-performance machine. Combine clean eating with exercise and you will see results.
No. 6 is personal training. This goes hand-in-hand with how to choose a fitness professional.
No. 7 is fitness programs for older adults. These days, medicine is helping Americans live longer. However, if you remain active as you age, you will have a tremendously better quality of life. You are never too old to do some form of exercise — and an educated, experienced fitness professional will be able to work with your physician to create a reasonable program.
No. 8 is functional fitness. This goes hand-in-hand with fitness programs for older adults. These programs focus on strength, balance and stamina required for daily activities.
No. 9. Many gyms and trainers have group training classes and options that help make training more affordable by allowing a group of people to work out together, and will help keep you focused on the workout, rather than chatting with each other. This is also a great option for those with a competitive spirit.
No. 10 on the list is yoga. Every person who is even remotely interested in health and fitness should do yoga. It challenges your balance, strengthens your core and helps you relax — especially after a punishing workout. There are many varieties you can try; Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others. Do not be self-conscious in a class full of people who have been practicing yoga for years. In yoga, your focus should be on yourself.
Jessica Tucker is a strength and conditioning coach, personal trainer, nutrition adviser and founder of Tampa Total Health and Fitness. For more, email her at tampatotalhealthandfitness@gmail.com.