A new year symbolizes a fresh start—and the perfect chance to reboot your stale workouts with one of 2017's top fitness trends.
1. New technology
All the big tech companies are been swamped with sales in fitness trackers, smart watches, and fitness apps.
Today’s wearable’s track distance, and also provide heart rate readings, GPS route tracking, move reminders, and so much more. Wearable fitness trackers are not a new concept. Pedometers have been dutifully worn on the waistband of fitness seekers for decades now. However, over the last few years, wearable fitness trackers have become exceedingly more popular as the technology and data they provide users have become more in-depth. These trackers have evolved from simple pedometer style to technology that utilizes everything from accelerometers, heart rate readings, body temperature measurements, GPS systems, and more. These devices can measure everything from calories burned, distance covered, varying activity levels throughout the day (such as sedentary periods versus vigorous activity), and even sleep efficiency. Typically paired with an online dashboard or phone app that allows you to compare this data versus input of food intake, these wearable fitness trackers are touted as a key to successful weight loss and fitness.
2. Body Weight Training
Although people have been using their body weight for centuries as a form of resistance training, it wasn’t a recognized trend until 2013, when it was repackaged by gyms and commercial businesses as a defined type of training.
No longer satisfied with being defined by how much they can bench press, bodyweight athletes prefer to focus on how well they can fight gravity. They challenge their bodies to be both their gym and their resistance. They are committed to progressing with each workout - resulting in a perfectly symmetrical physique that appears to be carved from stone.
Bodyweight exercises are some of the most common and beneficial exercises that you can do. These exercises do not use free weights or any other type of machine or equipment. Rather, the person exercising uses his or her own bodyweight as the sole form of resistance for the workout. By including bodyweight exercises in your regular fitness routine, such as pull-ups, push-ups, crunches, and lunges, you can strengthen your body without needing a gym, outside tools or equipment of virtually any kind.
3. High-Intensity Interval Training (HIIT).
Still a darling of the fitness world HIIT workouts involve short bursts of hard effort followed by short recovery periods. HIITs are still trending because they are proven to be effective and can be performed in relatively short amount of time (i.e. 30 minutes or less).
The popularity of high intensity interval training is on the rise. High intensity interval training sessions are commonly called HIIT workouts. This type of training involves repeated bouts of high intensity effort followed by varied recovery times. The intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totaling 20 to 60 minutes.
4. Steady-State Cardio Training
Slow and steady might not win the race, but it definitely has its place along the way. Here's what steady-state cardio will do for you.
Steady state cardio is simply a cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output. Any cardiovascular/aerobic activity that is sustained for an extended time (usually starting at about 10 to 15 minutes for beginners and 20 to 90 minutes for more fit athletes) at a fixed intensity qualifies as steady state training.
The key during steady-state cardio is to get your heart rate to a moderate level. “That means under 145 (beats per minute), and ideally around 135 or 140,” for most people, Andrew Kalley, founder of Kalley Fitness and NYC-based triathlon coach and personal trainer, tells SELF. Based on your rate of perceived exertion, your efforts should fall at about a 6 on a scale of 1 to 10 during steady-state workouts.
5. Group Training
Group personal training has become somewhat of a buzzword in recent years as small exercise studios are in and the big box gyms are out. People nowadays want personalized workouts and individual attention without paying the hefty price of one-on-one training. Enter the latest fitness craze - group personal training.
It used to be that doing fitness meant one of three things:
You were a lone wolf gym rat.
You did group exercises classes (jazzercise, aerobics, etc.).
You hired a personal trainer to whip your butt into shape.
Offering small group training allows a personal trainer to work with more people at once and drop his or her price point to make fitness instruction more affordable. Small group training has provided a cost-effective way for people to experience the benefits of working with a fitness professional during the recent economic turbulence.
Another reason small group training has become popular is due to the benefits of working in a group. When people start exercising in a group, they establish relationships and make friends with other people in the group — helping them become regular participants in group activities.
6. Strength Training
First of all, let’s face it: Putting everything else aside, life is EASIER when you’re strong. Carrying groceries? One trip. Children to carry? No problem. Car stuck in the snow? Push it out with ease.
Plus, whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
Lean muscle mass naturally diminishes with age.
You'll increase the percentage of fat in your body if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.
Strength training may also help you:
Develop strong bones. By stressing your bones, strength
training can increase bone density and reduce the risk of osteoporosis.
Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
7. Wellness Tourism
A recent industry report found that wellness tourism—vacations, resorts, and hotels that offer fitness and spa services—is growing over 50% faster than overall tourism. Business at fitness- and healthy-eating focused EVEN Hotels northeast locations is booming so much so that this year luxury health club brand Equinox announced plans to start its own hotel chain.
Going on holiday used to be all about excess – excess sleep, excess food, excess alcohol. But holidaymakers are now seeking something different, and using their time away to become healthier and happier.
Wellness tourism is booming. Recent figures show that $1 in every $7 spent on tourism goes on wellness pursuits – this translates to a market of about $480 billion, which is tipped to reach $750 billion by 2017.
Health tourism is more encompassing. Aside from medical tourism, it refers to people traveling to other countries for preventive and rehabilitative care. In fact, all forms of proactive and reactive healthcare including wellness initiatives are part of health tourism.
There are a number of significant drivers of heath tourism. One of these drivers is cost. The ability to receive comparable treatments at lower costs motivates some people to travel. Another key driver is that it is sometimes necessary to travel in order to obtain state-of-the-art medical treatments.
8. Educated, certified, and experienced fitness professionals
The number of people who want to become personal trainers keeps growing, and they have more options than ever to earn accreditation. “Overall, people who work in the fitness industry are much more accountable and professional than previously,” says Thompson. He attributes this trend to clients becoming smarter about who they seek out for fitness-related help.
Not only is there continued growth in college and university programs, but there are more than 250 third-party certification organizations committed to teaching personal trainers best practices.
Here are five traits to look for in a great trainer.
Passion for Fitness and Is Fit Themselves
Understanding of Push and Pull, Ebb and Flow, and Periodization
Knowledge and Know-How
Excellent Communication Skills
Empathy and Compassion
9. Mixed Format Classes
Who says you have to do just one workout per class? While classes including Barry's Bootcamp have long offered a fusion of different exercises, the trend is set to grow in 2017 with a number of gyms and fitness studios combining strength and cardio in innovative new workouts.
To see results from exercise, it’s important to switch things up from time to time and push your students to a safe edge. This workout does that with circuit training principles that focus on compound strength exercises and unique HIIT drills. Dazzle your participants with fresh, intense moves that will challenge them in new ways. Have fun with a variety of equipment in this fast-paced, nonstop exercise experience. Students will love this social approach to fitness.
Here are some tips to make this class a success:
Select compound moves that use multiple muscle groups
requiring core activation.
Maximize equipment usage by designing strategic stations.
Increase challenge by providing less rest between exercises.
Offer endless options for variety.
For each cycle, use different exercises and adjust the timing.
Provide options for increasing or decreasing intensity, depending on participant needs.
10. Trading SUVs for Steps
Millennials in cities are walking more than using any other mode of transportation, according to a study by the American Public Transportation Association. What does that mean for fitness? More exercise logged during traveling and commuting, and less time spent on the treadmill in the gym.
According to Dr. Mercola, “If you want to add seven years to your lifespan, set aside 20 to 25 minutes for a daily walk. This simple habit, which can also arguably be one of the most enjoyable parts of your day, has been found to trigger an anti-aging process and even help repair old DNA.
The research, presented at the European Society of Cardiology (ESC) Congress, followed 69 people between the ages of 30 and 60. Those who engaged in daily moderate exercise, such as a brisk walk or jog, high-intensity interval training (HIIT), and strength training experienced anti-aging benefits that could add an additional three to seven years to your life.
The researchers recommended a 20-minute daily walk to reap these benefits, but while I agree a daily walk is a phenomenal health tool, I don’t view it as a form of exercise.”
It’s an essential movement that we all require – and you likely need more than 20 minutes of it a day in addition to a regular exercise program. As noted by Katy Bowman, a scientist and author of the book, Move Your DNA: Restore Your Health Through Natural Movement
Walking is a super food. It’s the defining movement of a human.