Feel the Burn
What is predicted to be top fitness trends in 2014 are the same type exercises you may remember from the 80’s. Who can forget Jane Fonda’s “feel the burn” workouts that included leg lifts, fire hydrants and high impact aerobic dance moves? They’re back.
More than 3,800 people in the fitness industry were surveyed to get predictions for what will be top trends in the workout world next year. The top fitness fads for 2014: interval training and resistance exercises using body weight.
According to this latest survey from the American College of Sports Medicine, if you follow these trends, “your body is going to be working overtime in 2014.”
High-intensity interval training is not new. Just imagine the job of a point guard, soccer player or Jane Fonda in her high waisted leotard, if you must. The heart is challenged to keep up with the “give it all you got intensity level” for a few minutes switching to mid-level cardiovascular activity and back again.
This alternation of aerobic intensity on the court or field can be easily mimicked while you walk, run, dance or exercise in a group setting. It shouldn’t feel like rocket science but it should feel like you’re gasping for air—at least during the “all out” segments.
Nancy Clark, registered dietitian and author of Nancy Clark’s Sports Nutrition, told USA Today that “she feels the high-intensity interval training fad will appeal mostly to the Type A personalities (you know, those of us who have a ton of energy to burn).”
Regardless of personality type, interval training is proven to be the most effective way to ‘kick your metabolism into high gear’. In fact, a 45-50 minute session could actually encourage your body to burn fat and calories up to 24 hours after your workout; more so than other types of exercise — and apparently more than other types of personalities too!
Clark also believes that ‘while this type of workout certainly has its benefits, finding the most effective workout comes down to liking your chosen activity.’ So pick your passion and then incorporate intervals into that chosen activity.
For instance, if you are a walker, then start walking at a 15 minute mile pace for three minutes. Pick up the pace to a faster power walk—a pace so fast you couldn’t carry on a conversation. Maintain that pace for the next three minutes. Continue alternating your walking speed for at least 30 minutes.
This same pattern can be followed by runners, in a Zumba class, on a bike or while following a Jane Fonda workout on youtube.com, if you must. Consider incorporating intervals into your workout routine at least two days a week. As your aerobic threshold increases so should the duration and frequency of the workout.
The second place fitness trend for 2014 is old-school resistance exercises using body weight. This type of muscle conditioning is as fundamental as it gets. As for the popularity of it, Walt Thompson, lead researcher on the trends report and a regents’ professor of kinesiology and health at Georgia State University in Atlanta, told USA Today that “he feels this choice is a reflection of the economy.”
It makes complete sense— it doesn’t cost a dime because your equipment is with you all the time. Squats, crunches, lunges, pull-ups and plank all qualify as excellent ways to tighten and tone your muscles without the need for a gym membership or a trainer.
Repetitions of the basic moves mentioned above done for 30 minutes a few times a week will likely deliver desired results. For instance—three sets of eight push-ups, crunches, squats and lunges will give you a well-rounded workout that will tone and tighten. As you get stronger increase the number of repetitions and the frequency of the workout.
Body weight training will give you improved muscle tone, stronger bones, healthier joints and a more efficient metabolic system which will help you burn a few more calories per day.
According to the same survey a few of the other 2014 workout trends that made the top 20 list are group personal training (which tend to offer discounts or group rates), outdoor activities and yoga.
Get moving with a fitness trend that is not really all that new. Interval training and body weight exercises are cheap, intense and are sure to boost to your metabolism. Feel the burn!
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