Aching to be on top of this year’s fitness trends? Here are the latest routines that could help you reach your fitness goals.
The benefits of living a fit and healthy life are widely known which may explain why gyms are popping up like mushrooms after the rain! This year’s fitness trends equip consumers with more knowledge about their bodies, the food they eat and also the exercises that they should choose for their personal fitness goals.
#1: Wearable technology
Wearable tech tops the list of the American College of Sports Medicine survey, which set out to look for the Fitness Trends of 2016. In this age of fast-moving technology, smart watches, heart rate monitors and GPS tracking devices have been given a fitness edge. Some headphones, such as the Jabra Sport Coach Wireless Earbuds, come equipped with real time audio coaching and motion detectors that ensure users train at the right intensity.
#2: Unusual workouts
2016 appears to be the year of unusual workouts. Aerial acrobatics involves a length of fabric which is hung from the ceiling and used as a tool for climbing, performing specific movements and even doing yoga postures! FlyogaTM is a form of yoga that’s executed with a fabric hammock that provides support for total body conditioning (aerobics and toning exercises) and stretching. Lauded as a low to moderate-impact exercise, FlyogaTM places less pressure on joints and increases flexibility. You can check out FlyogaTM’s Facebook for more information on their registered venues and licensed centres in Malaysia at www.facebook.com/Flyoga-tm-154947684530292
Zuu workouts haven’t arrived in Malaysia yet but it’s sure to catch on soon enough! Zuu is a training style that’s based on high intensity primal moves inspired by animal movement mixed with strength and endurance body weight exercises. This workout engages all major and minor muscle groups.
#3: Functional fitness
Functional fitness trains the body in a way that enhances a person’s ability to perform their daily activities. Exercises, such as squats, train muscles used to rise up from a chair or pick up objects from the ground.
Doing things such as carrying kids to running up a few flights of steps sound like easy tasks but people who are unfit run the risk of experiencing some sort of injury. For people who lead a mostly sedentary life, even picking up a pen or sneezing can cause a slipped disc! Functional fitness is especially beneficial for older adults because it improves balance, agility and muscle strength. This reduces a senior’s risk of falling and becoming injured.
#4: PHA Training
PHA training or peripheral heart action training is a form of bodybuilding circuit training designed to keep blood circulating throughout the body during the workout. Smaller muscles around the heart get a workout before the larger muscles do.
PHA involves routines that pump blood to the both ends of the body such as alternating between one exercise for the upper torso and one for the lower torso. The exercises are then performed for 10 to 12 repetitions with short rests between repetitions. The whole workout should last around 35 to 45 minutes depending on level of fitness and intensity. Check out www.fit.com.my/fitnessfx for the Blast fx master class that incorporates PHA training.
#5: Tabata workouts
Tabata involves exercising in short but intense bursts that leaves the body burning fat for up to 72 hours after a four-minute workout. It can be adapted into any form of exercise by completing the exercise at 100 percent intensity for 20 seconds then resting completely for 10 seconds. This is then repeated eight times which means exercises are done for two minutes and 40 seconds with a total rest time for a minute and 20 seconds.
This form of exercise is beneficial for people who keep saying that they’re hard pressed for time. Four minutes of running, cycling, or swimming, three to five times a week for a fitter self sounds like very little to ask.
#6: Educated and professional fitness instructors
Consumers in the fitness industry have become more savvy and want more bang for their buck. The trend of personal training adds to the demand in educated fitness instructors because personalised fitness needs trained experts that can actually help their client’s reach their fitness goals. Certification from recognised organisations such as Les MillsTM (bodycombat), NSCA (National Strength and Conditioning Association) and ACE (American Council on Exercise) ensure that the trainer knows what he or she is doing and can teach correct posture and moves to prevent injury as well as maximise the benefits of their clients’ workouts.
#7: Counting your macros
Macronutrients are the number of protein, carbohydrates and fat grams found in food. Tracking the amount and types of food an individual consumes should go hand in hand with a fitness regime. This allows a person to make consistent progress toward their fitness goals without plateauing (making no progress with weight loss) or putting on weight despite working hard at the gym.
Keeping track of the carbohydrates, fat and protein also increases awareness on the importance of eating a healthy and balanced diet. Fitness apps such as MyFitnessPal, LoseIt, or CRON-O-Meter, are available for free downloads on iOS and Android. These apps are great ways to log the food that is eaten and have their nutritional content tallied up.
#8: Foam rolling and stretching
Fitness isn’t just confined to the half hour of exercise but it encompasses what is done pre- and post-exercise as well. Looking after our muscle groups before and after exercise can drastically decrease those muscle aches the day after a hard workout.
Known as self-myofascial release, foam rolling is accomplished by rolling a foam roller under a muscle group until a sore area is found. After a point is identified, pressure is maintained on that area for 30 to 60 seconds. This pressure increases blood flow and flexibility and it prevents further injuries such as tears from tight muscles.
Do keep in mind that when you adopt a new fitness routine or change your current practice, do check with your doctor to ensure that your health and safety is not compromised. Other than that, keep an open mind and have fun getting fit!