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February 13, 2014

New fitness trends for 2014

New fitness trends for 2014 New fitness trends for 2014

Last updated: February 17, 2014

Emma Connor

Author: Emma Connor

Category: Fitness

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We've researched 2014's new fitness trends and put together the best of the bunch that will help you improve your fitness and give long term health benefits.
New fitness trends for 2014

Every year we hear and read about the new fitness trends, fitness crazes and buzz words from the fitness industry. It’s hard to keep track and know what is a fad as opposed to what will actually help us achieve our long-term fitness goals. Fad exercises may help you achieve short term results but we wanted to find the most comprehensive ones to follow that will achieve long-term results. We've researched 2014's new fitness trends from the USA to get ahead of the game and put together the best of the bunch that will help you improve your fitness and give long term health benefits.

HIIT

HIIT stands for High Intensity Interval Training. This is a powerful way to exercise, especially when you want to burn calories and lose weight. It’s also a great way to change your training to go up a gear. It involves short bursts of activity followed by a short rest or recovery period. A full program can be completed in 30 minutes so it’s a very efficient way to train! Talk to a fitness professional about HIIT to get a program to suit your level of fitness, as injuries are likely if you do too much.

Suits fitness level: beginner to advanced
Example of exercises: mountain climbers, burpees, squats, lunges, star jumps, box jumps
Location: in the gym or outside
Benefits: short workouts, improves cardio and muscular fitness and burns fat

Body weight training

This one does what it says on the tin. You use your own body weight to add resistance to your exercises. Minimal or no equipment is used so you can exercise anywhere, making this a very affordable option. It’s been around for a long time but with the economic downturn this way of exercising is going to become more mainstream. It’s great for beginners as you can start slowly and build up your routine and repertoire of exercises over time.

Suits fitness level: beginner to advanced
Example of exercises: using TRX suspension equipment for press ups, rows, reverse lunges, lateral lunges (side to side), plank. Using only your body for press ups, skydivers, supermans, squats, lunges
Location: in the gym or outside
Benefits: very cost effective, strengthens your body, burns fat, builds muscle and improves flexibility

Strength training

This fitness trend has been around for decades, but has always been left to the body builders. As the health benefits become more apparent, more and more people are adding in a strength element to their exercise routines. It’s recommended that adults (19-64yrs) perform at least 2 strength training sessions per week, along with their cardio activity. Strength training helps maintain bone density and muscle mass as we age and this can keep us more agile and active through our later years.

Suits fitness level: beginner to advanced
Example of exercises: using any portable weighted piece of equipment (kettlebells, dumbbells, VIPR etc.) to perform press ups, rows, squats, lunges, deadlifts
Location: in the gym or outside
Benefits: strengthens your body, burns fat, and builds muscle

Using a fitness professional or personal trainer

More and more people are recognising the value of working with a fitness industry professional to achieve their fitness goals. More importance is now being placed on the education and training of fitness professionals themselves. So always check that the trainer you pick has up to date experience and the right credentials!

Suits fitness level: beginner to advanced
Example of exercises: anything you can think of could be used!
Location: in the gym, in the park, at your house, at a PT (personal training) studio
Benefits: 1-2-1 training with personalised exercise programs, progressive training that will give you long term results. Increased knowledge of exercise and the science behind it to keep you motivated and more likely to adopt a lifestyle change to benefit your long term health

Technology – online and gadgets

Many people are using the internet as a source for training programmes that can be targeted to their specific requirements. This combined with online exercise classes is a massive resource for people who want to know more about training but are time poor! Please note that whilst it’s a huge resource the quality of programs can vary. Fitness monitors have grown in popularity as the technology behind them improves. Nike+ Fuelband, Fitbit and Jawbone’s UP will monitor your steps, sleep and other bodily functions! Syncing with your smart phone will show you personalised analysis which can help guide you in your fitness and health goals.

Suits fitness level: intermediate to advanced for online classes/programs & beginner to advanced for monitors
Example of exercises: classes like Zumba, Bodypump, Bodyattack that combine cardio and strength elements
Location: at home, on the move
Benefits: you can work out at a time that suits you and health monitors can flag potentially serious health conditions

Sources: ACSM (American College of Sports Medicine)