Saturday, September 25, 2010

"The Next Big Thing..."



Every year, fitness organizations and marketers make predictions about what the hot new trends will be. From food choices to group fitness classes to training programs, we’re always looking to “reinvent the wheel”.

I’m pretty open to trying new things, but sometimes it’s hard to weed through all the options that are out there. I can’t try every class or piece of equipment, and some of the “Fusion” classes just scare me with names like Cardio Striptease, Disco Yoga, Cycle Karaoke, Yogalates and Hydroplyo!

However,there are a few trends of the last few years that I really do think are effective:

Probably the most popular, bootcamp workouts and extreme workout programs and classes are here to stay. These time-efficient workouts offer shorter, yet higher-intensity workouts and are very appealing because they can reap significant fitness rewards with a shorter time investment. Boot-camp style workouts burn a lot of calories while improving muscular fitness at the same time. Boot camp exercises vary but usually target all areas of fitness including cardio and muscular endurance, fat loss and weight loss, full body strength, agility, balance, flexibility, and mobility.

Even circuit training falls into this category because its combined strength and endurance activities make it a time-efficient workout choice.
Extreme video workouts like Px90 or Insanity have also taken off, but they usually require at least a 6 week daily commitment to only that program.

Also, dance inspired fitness classes like Zumba and other ethnic dance are also a popular trend that’s here to stay, due in part to the continued success of shows like Dancing with the Stars and So You Think You Can Dance. Set to Latin music, they take you through both fast and slow dance moves. These high and low cardio intervals burn fat and tone problem areas. If you have the right teacher (like Kim at West County Lifetime Fitness), the classes feel more like a party than a workout. And, if you are having fun, you’re going to work harder.
For more about Zumba, see my previous blog :
http://fitnessbarista.blogspot.com/2009/03/what-im-loving-now-is-zumba-contrary-to.html

And, even though many still work one-on-one with a personal trainer, people are scaling back on personal training sessions to take advantage of small-group training and group class participation as a way to save on expenses. Many gyms have altered programs to better suit the needs of larger groups. Gyms offer small group Team Fitness and Team Weight Loss sessions with groups of 4-6 people at a time. The group setting offers additional motivation and support.

As far as equipment, these two are great new tools that I really like working with:

TRX
I absolutely love the TRX. I first saw it at a fitness conference and tried it there, but over the past few years, I’ve seen it being used at gyms and training facilities everywhere.



When you first see it, the TRX looks like some sort of torture device or the “Caution” tape around a crime scene, but once you figure out all the straps, you’ll be suspending your body weight in no time.
Designed by a Navy SEAL, the TRX program will tone your whole body without you having to pick up a single weight. Weighing less than 2 pounds, the TRX® sets up in seconds. You can buy a door anchor that’s easy-to-use and it affixes to any solid door and won't damage paint or wood. The nylon straps create two forms of resistance during your exercises — your own body weight and gravity. The portability and time-efficiency of these workouts appeal to people looking to stay fit at home, the office, the gym or while traveling. The TRX literally works every muscle because many of the moves require you to use your core to balance.

Many gyms offer classes in TRX suspension training and/or have the straps available for their members to use. Unfortunately, my gym only lets you use the TRX with a trainer because of “liability issues”. Frankly, since I do know how to use it, the two mesh TRX straps seem a lot safer to me than lifting heavy weights off the rack! (Do you hear me Lifetime Fitness?)

You can find out more about the TRX at:
http://www.fitnessanywhere.com/

Also, you can get daily updates, videos of exercises, and training advice on their Facebook page:
http://www.facebook.com/home.php#!/trxsuspensiontraining

Kettlebells
Both a cardio and weight lifting workout in one, kettlebells are now being used regularly in gyms across the country. Invented by Russians in the 1700s, these cast iron weights were used by the Russian Secret Forces and U.S. Military.




Through different variations of swings and lifts, kettlebells are meant to be an all-inclusive exercise regime. Kettlebells require you to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. And they are hardcore. Your heart rate will elevate and your muscles will burn. It gives you both cardio and weightlifting in one workout, and usually in less than thirty minutes.

Kettlebells also offer users a wider range of motion than dumbbells that just sit in the palm of the hand, and they also better simulate the way we carry things in our daily lives improving our functional strength as well.

Gyms are slowly adapting to this trend having about one or two kettlebells in a variety of weight ranges, so the weight you want to use isn’t always available. You might try adding one or two kettlebell exercises to your overall routine until they become a staple item at your facility. It’s also a good idea to get some training in how to use a kettlebell because if you’re not careful, you can hurt yourself even just picking it up the wrong way!

Check out more info about kettlebells:
http://www.dragondoor.com/

http://www.power-systems.com/s-3-kettlebells.aspx

Of course I haven’t even begun to cover what’s out there or what new trends will take off in 2011. But you can be pretty sure it’s NOT going to be the “Hawaii Chair”, “Ab rocket”, or, definitely not the most ridiculous trend, the “Shake Weight"!

Friday, September 10, 2010

Frankie Says Relax...


As a working mom, for so many years, I tried my best to fit in exercise whenever I had time. I’d grab an hour in the gym or fit in a class and take advantage of any workout opportunity to make sure I was getting enough exercise. I got in my “rest days’ when I was too busy with other activities to go to the gym.

My goal was just to be sure and get in ENOUGH exercise. So now , with more free time, I’ve been hitting the gym much more frequently. When my knees started hurting and I had to really push hard through a couple of workouts, I chocked it up to getting older. When I actually looked at my recent workout log, I realized that I hadn’t taken a rest day in over three weeks. After all those years of just trying to get to the gym, who knew that I would actually fall victim to overtraining; basically, exercising beyond the abilities of the body.

In the world of sports medicine, it’s called “hitting the wall” or commonly “exercise burnout”. Knowing the warning signs can go a long way in helping you recognize if this is affecting your performance.

Decreased performance: you might not be able to go as far or as fast as you used to or unable to lift as heavy a weight. (This is not lack of motivation; it’s that you are physically unable to perform as well)

Loss of coordination: Seemingly simple moves or use of equipment can become difficult. (This one was kind of difficult for me to recognize as I am always a klutz!)

Elevated morning heart rate: a surprising side effect of overtraining

Headaches:Frequent headaches, especially in the morning.

Loss of appetite: Even though I’m usually happy if I’m not hungry, a sustained loss of appetite is reason for concern.

Chronic muscle soreness: When you train, you expect to sustain a reasonable amount of muscle soreness 24-48 hours after working specific muscles, but the key to this symptom is the word “chronic”. The soreness in your muscles should ease after a couple of days.

Unrealistic expectations: This is more of an emotional response to exercise burnout, but if you are overtraining, you may expect unrealistic results like dropping 5 pounds in a week or building muscle overnight.

These symptoms tend to occur when the training, intensity, or duration of your workouts really surpass the recuperation time you need.

Remember, I said “recuperation” not total rest, but rather active rest. If you’re a runner, try a walk on your rest day. Instead of going to the weight room, play golf or tennis or try a bike ride. If not, you’ll soon see a decrease in performance and your motivation may begin to taper off.

The key is listening to your body. If you start to feel more exhausted than energized despite your best exercise efforts, it’s probably time to change up your fitness program. Your body needs time to adjust and adapt. And since so much of your progress is made during the recovery period, you need to allow time for that. Recovery time also allows the body to replenish energy stores and repair damaged tissues.

Rest and recovery are not the same as skipping a workout. Successful athletes and fitness enthusiasts on every level build this recovery component into their training program.

Dave Spence of timetorun.com suggests the following:

• 1. Use "active recovery" to maximize time and avoid over training. Active recovery or active rest is productive recuperation performed between exercises or even between workouts. For example, gentle stretching exercises between strength exercises will allow you to rest hard working muscles without requiring total inactivity. Cross-training with fun, lower intensity activities between intense workout days will help you to recover, but still keep you active.

• 2. Vary the intensity of your workouts throughout the week. As a general rule, two or three days of hard training should be followed by an equal number of lower intensity workouts.

• 3. Vary the activities and exercises within your program. Performing the same type of exercises, at the same intensity every workout, can set you up for burnout or injury. Your body will also adapt to the same routine day after day, and you may experience diminishing returns for your efforts. Changing your activities and your routine will keep your body challenged, as it has to adapt to each new stimulus.

• 4. Take at least one actual day of rest each week. This is important for both mental and physical health. If you feel that you have to do something, try stretching, yoga or an easy activity such as a walk in the park. Your day of rest will rejuvenate you for your next few days of workouts.

Working out does wonders for your body and mind, and with proper rest and recovery, you’ll continue to feel great and see results!!