http://www.shape.com/fitness/cardio/13-fitness-trends-watch-2013

Anti-Aging Workouts

Fear not, “facercise” isn’t having a comeback—the latest workouts are truly effective at slowing the effects of growing older. And as more people become aware of hormone replacement therapy, they will start to realize that high-intensity exercise produces hormones that are the fountain of youth, says Pete McCall, an exercise physiologist for the American Council on Exercise (ACE).

“High-intensity exercise causes the body to release more hormones, such as human growth hormone (HGH) and insulin-like growth factor, that are responsible for increasing lean muscle mass and also have anti-aging benefits,” he says. While most forms of exercise are good for your body, high-intensity training seems to offer the biggest turn-back-the-clock bang, so instead of buying pricey HGH injections, focus on two to four workouts of this type of strength or cardio training a week, McCall suggests.

Training On Solid Ground

Good-bye biceps curls on a BOSU and other circus-like moves. “Ten years ago it was trendy to stand on unstable surfaces while performing various weight-training exercises, but there’s been clear evidence that this hinders your ability to create enough overload on your muscles,” says Nick Tumminello, a personal training continuing education provider and owner of Performance University. While some studies have shown increased core muscle activity when lifting weights on a shaky surface, there are many core-specific methods (such as ball pikes or ball roll-outs) that more effectively work your midsection.

That doesn’t mean you have to banish the blue disc: Unstable surfaces can be beneficial for rehabbing knee, ankle, or hip injuries or improving balance, so feel free to incorporate balance work on these types of surfaces between sets of resistance-training exercises, Tumminello adds.

Online Fitness 2.0

The web definitely isn’t lacking in fitness videos and how-tos, and the selection is only going to increase as fitness professionals and studios maximize the streaming and live capabilities of the Internet to reach more people, McCall says. Look more websites such as YogaGlo, StreamFIT, and SpiroFit, to start offering live or streaming online workouts, classes, and training sessions, and for trainers to tap into the power of Skype to work with clients in other cities and countries. Combine all of this with the ever-growing list of fitness apps out there, and soon you may find yourself logging your last workout stats on your smartphone, uploading it to your trainer, and then trying to beat your personal best in your next live Skype bootcamp session.

Flexibility And Mobility

Go Mainstream

“An aging population plus the trend toward more vigorous workouts has made the need to stretch and maintain flexibility more important than ever,” says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery. No longer confined to yoga and Pilates classes, you’ll find mobility exercises integrated into warm-ups and throughout workouts as preparation and performance enhancers for all kinds of strength and performance classes, adds Carol B. Espel, senior global director of group fitness and Pilates for Equinox.

Fitness Parties

Trade those shots for squats! Instead of hitting the bar after work, groups of friends and colleagues are hitting themed “fitness parties,” and some women invite guests to come sweat with them at their birthday and bachelorette parties as a healthy way to celebrate. We’re getting bored with the usual drinks and dinner, says Nicole Nichols, fitness expert and creator of the Sparkpeople: Total Body Sculpting DVD, and as everyone is becoming more health-conscious, we want innovative experiences that also help us reach our health and weight-loss goals.

Brain-Based Exercise

While any type of physical activity improves your noggin’s power and cognitive function, this type of training uses specific movement patterns and learning challenges to help boost both brain and body benefits even more. “Research has found that reactive exercise improves something called BDNF or brain-derived neurotrophic factor, a neurotransmitter that improves brain function and cognition,” McCall says.

Look for exercise-based video games and small group training classes that require users to make more decisions, which improves the cognitive process, he adds. Or DIY by doing drills that incorporate new footwork patterns (such as carioca steps) on an agility ladder (if you don’t have one, create the boxes with masking tape or colored chalk) instead of running on a treadmill, or simply walk across a balance beam.

Cross Disciplining

Not to be confused with cross training, cross discipling involves mixing two styles of training into one workout—think Piloxing (Pilates + boxing) or stand-up paddleboard yoga. This year the emphasis will be on blending intense styles of training with soothing, restorative ones, as regeneration and rejuvenation are shifting to become integral parts of a workout, Espel says.

Programs are also becoming more comprehensive and progressive to meet everyone’s demands. “The consumer has grown so savvy and is looking for ways to challenge their minds, develop new skills, and improve their fitness level in more compelling ways, while still looking to be able to sustain their workouts over the long haul,” she adds. Winding down a Tabata session with some gentle yoga poses sounds like a perfect combo to us!

Old-School Fitness

Forget complicated exercises where you lift a dumbbell, twist your body, and move your feet at all once. Bodyweight moves such as squats, push-ups, and jumps of every variety are back in vogue, Olson says, because you can do them anywhere and hit all of the major muscles in the body, plus they’re dynamic, can be performed faster than lifting dumbbells or a barbell, and increase both strength and endurance.

This “back to basics approach” also includes retro-style training techniques, such as crawling movements, jumping jacks, and one-arm push-ups, Tumminello adds. “The more we learn about what works, the more we realize that many of the old-school training concepts, like climbing ropes, push-ups, bear crawls, deadlifts, and hill runs, are some of the most effective ways to train,” he says.

Primal And Parkour Programs

Step off the elliptical and head outside to crawl under obstacles, walk across a fence balance-beam style, or climb a wall and jump off the top of it during a parkour or “free running” workout that uses the environment to inspire “natural” movement. “Most strength coaches and top-level trainers now identify exercises in terms of the movement as opposed to the muscles involved,” McCall says. “Plus many people find isolated exercises for a single muscle or body part somewhat boring, so they’re drawn to programs like this that challenge the entire body.” And when you work everything from head to toe, you burn major calories. Some companies, such as MovNat, specialize in this type of training, and even larger chain gyms are launching more nature-inspired workouts held indoors.

The Rise Of Specialty Studios

Instead of joining “big box” gyms that have cardio machines, weights, and classes in everything from spin to yoga to bootcamp to Tabata, the fit-minded are signing up at specialty workout studios, Nichols says. “People want more personalized attention, specialty classes, and trainers and owners who know them by name,” she explains. Both franchised small studios (such as Flywheel Sports, Barry’s Bootcamp, and Exhale) and independently owned boutique gyms are popping up nationwide, as the trend has expanded beyond major metropolitan areas.

Equal Emphasis On Diet

And Exercise

“When we surveyed trainers and asked if their clients felt that exercising more or eating a healthier, balanced diet was more challenging, three quarters of them said diet,” says Cedric Bryant, Ph.D., chief science officer for American Council on Exercise. No wonder more professional fitness education organizations (including ACE) are creating specialized certifications to provide trainers with nutrition and behavioral modification know-how so they can help their clients reach their goals. If you’d rather use your trainer for diet advice than seek out a registered dietitian, ask if she or he has any type of certification, or search for a certified health coach or weight management specialist in your area.

Working Out At Work

Soon you may not have to leave the office to squeeze in a workout during the workweek. Companies are turning conference rooms into gyms and offering employees ways to get fit at work for free or at a reduced cost to help them stay active and healthy, and in turn lower health care costs.

This makes sense for both employees and employers, says Chris Downie, founder and CEO of Sparkpeople.com. “I strongly believe that providing employees with the freedom and resources to take fitness breaks during the workday actually makes them more productive, because sitting at a desk for extended time periods can reduce energy, and mulling over current work challenges while working out can help employees think in different ways that can lead to innovative solutions,” he says. It’s a win-win philosophy.”

High-Intensity Programs And Their Related Products

There’s no stopping the popularity of CrossFit, P90X, Tabata, and other high-intensity programs, and you can already find numerous Tabata timer apps on iTunes and CrossFit jump boxes and medicine balls. Now you’ll be able to choose from a wider range of branded recovery drinks, compression clothing, apps, and equipment, McCall says.

But don’t get caught up in the hype; read labels and reviews or ask a fitness professional to make sure it’s worth the investment before spending your cash. “If the product is something that you think you will use to help reach your fitness goals, then buy it for that reason, not because there is a name attached to it,” McCall advises.

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Here is my challenge to you. Try not to sit for a day one weekend. If you use a computer, do it standing up. Walk instead of taking a short drive and perform some make up exercise if you must sit. See for yourself what effect it has. You may be surprised. I have incorporated conscious standing into my daily life and my energy has increased quite a bit. Good luck and good health. J. NyQuist

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1. Pick a number or amount of time. You will either see how fast you can complete your chosen number of reps or see how many you can do in a given amount of time. I like 10-20 reps or 1-2 minutes to start.
2. A Burpee is performed by setting your hands on the ground in the width you will perform your push up in. Jump back to a plank which will put you in the top position of the push up. Do a push up (or more than 1) and jump your feet back in by your hands and stand up.
3. Immediately jump up to the pull up bar and perform a pull up with the grip of you choice. You can use the momentum of the jump to assist your pull up if need be and can change your grip every time for variety.
4. As soon as your feet touch the ground from your pull up, repeat the Burpee, transitioning from one move to the next without pause.

To add a nice shot of intensity to this exercise, try holding the bottom of the push up and the top of the pull up for a specified count. Good luck and Good Health. J. NyQuist

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1. Get outside. No one said cardiovascular exercise must be done in a gym, on a machine. Here in San Diego we live in a beautiful city with a lot of sunshine. Get out and enjoy it. Exercising outside is a great way to break up the monotony of cardio. You can vary the resistance and time by changing your route and are more apt to push yourself when you need to travel somewhere in order to get back home, as opposed to cranking up a machine just to make it harder.

2. Bring a friend. When engaged in conversation, the time can fly by. It’s also a great way to catch up with someone and stay motivated when you have a workout buddy by your side.

3. Music. Fast paced, upbeat music can give you the added kick you need to get yourself into action. Just as dancing is a natural expression of movement to music, you will find your pace of exercise matching the beat you are listening to as well. Why do you think they play dance music in group aerobics classes? And speaking of…

4. Take a class. Having someone else lead you through a workout can change it up and keep your body guessing.

5. Read a book or magazine. Use the time to catch up on your reading. Again keep your mind stimulated. Don’t just watch the clock.

6. Meditate. I wouldn’t recommend closing your eyes on a treadmill or during any activity where you could fall and get hurt. But depending on the activity, cardio can be a great time to meditate or work on visualization exercises. Or just do it with your eyes open.

Regular cardio, like anything is a habit. If it is not enjoyable on some level you will not likely stay at it for long. Find a way that works for you so you look forward to it. If you can do that you will have a lifetime of success. J. NyQuist

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Spinach or Kale

Brocolli

Tomato

Carrot

Cucumber

Lemon juice

Water

You can add or subtract anything you like but I find only using a  hand full of ingredients makes things easy. I rinse and cut up the vegetable just enough to fit into the blender blades, adding one vegetable at a time. Also adding a little water may help it blend better. It will be thick and sludgy coming out of the blender. When I drink it I fill half a glass with “sludge” and top the rest with water. Stir and drink. I make 4 servings at a time and have one a day. I find the lemon juice helps keep it fresh and can’t tell the difference between the first days serving and the last. I swear by it and if you find it hard to fit enough vegetables into your diet or don’t like eating them, I definitely suggest you give it a try.

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1. Pack a bag. If you pack a spare workout bag for your trunk you will always have everything you need to pop into the gym. A list of items to include would be a towel ( for workout and maybe shower), a water bottle, workout shoes, workout clothes, and whatever toiletries you deem essential. If you can save yourself a trip home or the time it would take to gather your gear, you may be able to squeeze it in when otherwise you may blow it off.

2. Schedule it. I find knowing planning on working out at least a day in advance helps tremendously with keeping me consistent. When I wake up knowing what I’m going to do and when I’m going to do it, then it naturally fits into my day. When I wing it and decide on the fly whether to go or not, I’m more likely to find reasons not to go or just have trouble finding the motivation. Scheduling your workout also can help put you into the mental mode where training is at the forefront of your mind and therefore a priority.

3. Write down your goals or reasons for exercising in the first place. There will be days when you are tired or just don’t feel like working out. But you must have had a reason for beginning it in the first place. Writing down these reasons or rewards can help you keep a big picture mentality and remind you that it’s about more than just doing it because you said you would.

4. Hire a personal trainer. Obviously I think this is a good idea because I am a personal trainer but many of my clients hire me primarily for this reason, accountability. Knowing that I am waiting for them makes them show up when it may have been easy to hit the snooze button or just go home after work.

5. Just go. On the days when you are dragging and an intense workout is the last thing you want to do, give yourself permission to do an easy one. Just showing up and doing something is the most crucial part. It will keep the habit of exercising going, prevent the habit of blowing it off from taking shape, and still yield most of the benefits of working out. Plus once you are there and warmed up you will probably find yourself doing much more than you initially planned on. Again, showing up is the most crucial part of your success in reaching your goals.

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Here I present a different idea on how to approach your strength training that will build both size and endurance. I call it the 40 method. I call it that because you are going to get 40 reps of an exercise before you move on. You should pick a weight so that this is not easy or impossible.  You can break an exercise into as many sets as you need to reach the 40. I like to use a weight I can get approximately 20 reps with on my first set. I only take the rest needed to safely get another rep and continue until I reach 40 reps. It’s that simple. You can do an entire workout this way or incorporate it into a weak area of your training. Proper form should always be used and if you feel like you could injure yourself  STOP!!! Good luck and great training. J. NyQuist

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