It seems like every month there is a new fitness trend going viral. Do you feel overwhelmed with these choices and friends advises on what class to take ?
With so many different types of fitness training out there and new ones constantly rolling out, how can you find the one that is right for you?
The first thing you need to do to determine which program to choose is to identify your goals. Are you wanting to lose weight or get stronger? Are you looking to improve a certain health condition or just feel more energy and wellbeing as a whole? Are you training for an event? The answer to these could help guide you in the right direction.
Let’s discuss a few of the new fitness trends you might want to try.
If you are looking to lose weight, get strong, or increase your endurance these next two fitness trends may be perfect fit for you.
Cross Fit You will see CrossFit Gyms or Boxes scattered throughout the U.S. and there is a big online following. They even have the Cross Fit Games (optional), a tournament where cross fitters get together and compete for the title.
Cross Fit is a form of training that involves functional movements with strength and cardiovascular efforts. The WOD, or workout of the day, is a list of moves that need to be done, usually for time.
Although there has been news about higher injury rate with CrossFit workouts, injury rate can be reduced dramatically if scaling is done appropriately.
HIIT- This is a type of workout that takes bodyweight movements or light weights through a series of short but intense intervals followed by a period of rest. The biggest benefit of HIIT training is the after-burn effect aka EPOC (Excess post-exercise oxygen consumption). You will continue to burn extra calories for up to 48 hours after a good workout that will take you to the orange heart zone (84-91% of your HR max). The word of advise is to watch the total weekly workout time in the orange zone which should not exceed 50 minutes a week in order to avoid overreaching
There are many different ways to use HIIT, but we’ll touch on three of the most popular.
Orange Theory is a group workout session of HIIT with a coach leader. It involves one hour of tracked training. There are rowers, bikes, treadmills, and strength training involved in almost every session.
Burn and FitBody Bootcamps are fitness bootcamps that are led by certified trainers and last 30 minutes. This means they are fast and intense, incorporating HIIT into each workout.
Tabata is the most effective and intense form of HIIT. It involves just four minutes but when done right, will leave you breathless. You will need an interval timer set for 8 rounds of 20 seconds on, 10 seconds off. During the 20 seconds you will be performing any high intensity move and then rest for 10 seconds between moves.
If you want to increase flexibility or improve your overall health without too much stress on the bones, these three are a good choice for you.
Barre- This type of training was designed by a former dancer. It involves many of the same movements that a ballet dancer would do but with a few Pilates and other types of training theories.
Yoga- Yoga is a strength and flexibility exercise that centers on mind body connection. The breathing and holding of poses are both relaxing and strenuous.
Pilates- This is a type of training involves many different bodyweight moves repeated and held for an extended period of time.
Once you decide what type of group fitness class would help your goals, next step is finding the place that’s right for you.I highly recommend taking a free class before you sign up.
Profiling your ideal fitness destination
Answer these questions first to profile your perfect place
What’s the level of energy and leadership style of a coach?
How long has the gym/box been in business and what do reviews say ?
Do coaches have good experience and credentialing ?
What kind of vibe and the community and is it right for you - age-group of participants, music in the class, common interests and most importantly did you feel comfortable being in this class?
If you have a specific health condition or injury, prefer extra help form a professional, or need help training for an event the safest and best option for you is to choose a certified and well-experienced trainer. I emphasize well-experienced because there are many trainers out there with little experience that could be sloppy or inattentive to your needs.
You can choose between three different types of personal training. The most expensive for obvious reasons is one on one training when it’s just you and the trainer. If you can afford it, this can help you immensely. The second choice is semiprivate training, where there is a small group of people being trained together. Even though the attention from the trainer is shared, there is still plenty of opportunity for personal attention. The last is group fitness classes. This can be a very motivating experience if you are a social person and feed of the energy of a community.
No matter which you decide is the right type of training for your goals and lifestyle, you are doing your body a world of good by making fitness a part of your life.
Leonard Fingerman
NASM Certified Personal Trainer
NASM Youth Fitness Specialist
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