Interval training, strength training and core activation are the major fitness trends for 2014, while Zumba and spin lose popularity.

These are the predictions for the coming year as to what is not only popular, but what are deemed as being most effective in producing fitness results.

Each year the prestigious fitness organisation – the American College of Sports Medicine- releases its list of fitness trends for the following year.

The list is important for fitness professionals in order to determine the most effective and popular fitness methods for clients in the coming year. But it also makes for interesting reading for the general public as to what will give you more bang for your fitness dollar.

Trends are defined as developments in fitness that are here to stay for some length of time. Fads, on the other hand, come and go at any whimsical moment. https://www.oxforddictionaries.com/definition/english/trend

Having said that, trends will come and go – eventually. For instance, spin (indoor cycling classes) has been one of the major fitness trends in recent years, but is now losing its popularity in favour of classes that provide a mix of small class groups, strength training and cardio.

So what are the big fitness indicators for 2014 and how can it benefit you?

1. High Intensity Interval Training (HIIT)

Hitting the number one spot this year is High Impact Interval Training. It involves short bursts of high-intensity exercise followed by a short period of rest or recovery. This form of exercise normally takes less than 30 minutes to perform, making it very popular for the time-poor.

HIIT produces bigger fitness gains than slow steady cardio alone. Significant benefits of HIIT are:

a) Increasing the metabolic rate
b) Improving the uptake of insulin sensitivity to burn fat faster
c) Improving aerobic fitness more efficiently
d) Stimulating the production of human growth hormone (HGH) hours after exercising. HGH is not only responsible for burning calories, but also helps slow down the aging process to keep you looking younger.

The downside of HIIT is as its name suggests – high intensity intervals. It can be hard on the joints and soft tissues if you are not used to regular exercise. However, HIIT is definitely do-able for the unfit as long as you build up slowly to the intensity. Here’s how…..

Getting Started with HIIT (for beginners)

a) Run or cycle at a fast pace that you can sustain for 1 minute.
b) Now walk or slow cycle for 2-4 minutes.

* Repeat (a) and (b) five times for a total of 15-minutes.

Do HIIT 2 times weekly to help build fitness.

2. Body Weight Training (BWT)

Body weight training has shot up to second spot in the latest fitness trends with good reason.

For decades, people have been using their own body weight as a form of strength training. But now new program packaging has made BWT popular with the public, and profitable for clubs.

BWT is becoming increasingly popular among women as an alternative to more traditional fitness classes. It’s appeal lies in its low cost and minimal equipment requirements. Moreover, BWT is very mobile – exercises can be performed anywhere at anytime, such as while holidaying, on business trips, at home or at the park/beach.

Suggested BWT Exercises:

a) Lower Body –Variations of squats and lunges, floor bridge, hip thrusts, calf raises, standing leg raises, lying leg lifts, high step-ups.
b) Upper Body – dips, push up variations, body weight rows, crunch variations, plank variations.

3. Strength Training (ST)

More and more women are taking up strength training to improve their fitness.

While women still prefer cardio rather than lifting weights, many are now realizing the health benefits of strength training.

Women aged 30+ are now taking up strength training for quality of life reasons – to maintain bone density, joint health, and for weight control.

Strength training incorporates many fitness tools – hand weights such as dumbbells, barbells, kettlebells and medicine balls, weight machines and of course body weight exercises using swiss balls and suspension straps.

Suggested ST Method:

* For best results seek the guidance of a personal trainer.

* Adopt the practice of a Push-Pull routine. This means every push exercise performed must be followed by a pull exercise. For example – A chest press followed by a cable row; a leg press followed by a leg curl; a crunch followed by a hip thrust.

4. Weight Loss Programs

Structured weight loss programs incorporating regular exercise are becoming mainstream in many fitness centres around the world.

The combination of diet plans and regular exercise programs provide clients a sensible approach to weight loss. Clients are given motivational support and guidance from nutritional and fitness professionals.

5. Personal Training

The use of personal trainers is becoming more and more popular with the public each year. This is a reflection of the increasing professional standards of the fitness industry worldwide. Improving the education and certification of personal trainers means the public benefits through improved professional delivery of fitness programs for weight loss, rehabilitation, special conditions (cardiac/diabetes/arthritis etc), community-based programs and corporate wellness.

Tip: Ask to see the personal trainer’s certifications before hiring their services. A reputable trainer will also be a member of a fitness industry organisation such as REPs, or Australian Fitness Network.

6. Fitness For Older Adults

More and more programs each year are being offered to the so-called baby boomers – those who are now aged 60+, facing retirement and having more disposable income than the previous generation.

Many personal trainers now offer safe exercise programs designed specifically for this age group.

The highly active older adult can easily find exercise programs provided by fitness outlets and community-based organisations.

The frail elderly also can receive appropriate functional exercises designed specifically for their needs and abilities.

Tip: Tai chi classes, aqua aerobics, pilates, walking groups and yoga are very popular with older adults, providing significant health benefits such as aerobic fitness, bone and muscle strength, and balance and co-ordination.

7. Group Personal Training (GPT)

This form of fitness delivery remains popular with the public because of its cost-effectiveness.

GPT means the cost of a 1-on-1 personal training session spread among a group of 2 – 4 people, effectively offers the individual big discounts.

Exercises can range from a mixture of strength training and aerobic, core strengthening, or simply aerobic activity, under the professional guidance of a fitness expert.

Conclusion

Fads may come and go in a blink of an eye, but trends are here to stay for some time.

Consider these fitness developments and utilize what is available in your area as you head into the new year.