Fitness and Fun
Fun fitness trends everyone's talking about-could one be for you?
Tired of your same morning walk? Has your home exercise machine begun to look like a torture device? We’re here to help, with five fitness trends that can help keep you fit for life by supplying motivation, fun, stress relief and the chance to go at your own pace.
(Note: If you haven’t exercised much lately—or ever—consult your doctor. Remember to test blood glucose before and after exercise; drink plenty of water; and keep an easily digestible sugar source with you in case your glucose is too low. Glucose tablets or five to seven pieces of hard candy will boost blood glucose quickly and are small enough to carry during exercise.)
Indoor cycling
You can’t beat the combination of high calorie burning and low impact on bones and joints you get from indoor cycling, which is done on a stationary bicycle, usually in a class (sometimes these classes are advertised as Spinning® programs). Imagine traversing mountains or speeding along a stretch of open road. Add some music and an instructor to keep you motivated, and you’ve got a pretty good idea of what an indoor cycling class is like. Most follow a program that alternates hard and easy cycling and typically are one hour long.
Where to find it: Check with your local gym for indoor cycling classes led by a certified instructor. Ask about a class that’s right for your fitness level.
Benefits: Indoor cycling burns lots of calories in a short time. Unlike many high-intensity activities that are hard on the body, cycling is low-impact.
Special equipment: Bikes are supplied by the class and are included in the fee. If you’re willing to spend the money and don’t need motivation from a live instructor, you can cycle at home by purchasing a stationary bike and instructional CDs or DVDs online.
Boot camps
Boot camp may not be your idea of fun, but it’s a new trend that’s attracting many recruits. Picture yourself following exercise commands shouted out by an enthusiastic instructor. After a warm-up period, expect to be led through a series of rigorous calisthenics—jumping jacks, pushups, squats and the like—that move quickly from one exercise to the next.
Where to find it: County and city recreational programs offer these classes, as do local gyms. They often take place outdoors in local parks.
Benefits: Boot camp workouts are efficient because they work your entire body and your cardiovascular system. You don’t have to be self-motivated because your instructor tells you what to do. (Yes, sir!)
Caution: These fairly intensive workouts, with no rest between exercises, can be daunting to fitness newcomers.
Special equipment: None.
Walks and races
Whether you’re a speed-walker or an experienced runner chasing a personal best, and whether the course is one mile or 26.2 miles (a marathon), there’s probably a local race that’s just right for you.
Where to find them: Many running stores and fitness centers post notices of local races. Civic and charity groups sponsor walks and races that benefit their organizations, such as the American Diabetes Association’s Walk for Diabetes and the Avon Walk for Breast Cancer. Search the Internet for upcoming races and walks.
Benefits: Completing a race of any length and intensity offers a real sense of achievement and can be a strong motivator. If you start your race as a runner and finish it as a walker, that’s still good. Just finishing is an accomplishment!
Caution: Raising your heart rate to more than 70 percent of its maximum may lead to greater athletic performance but also increases the risk of injury.
Special equipment: Well-fitted and cushioned shoes are a must, along with synthetic-blend socks that keep your feet dry.
Mind-body exercises
Tired of feeling the outer burn without lighting any inner fires? People are flocking to yoga and Pilates exercises that engage both the body and mind. In yoga, participants hold body postures and transition slowly from one to the next in coordination with deep breathing. Pilates uses a series of controlled, fluid movements to improve overall flexibility and strengthen muscles, particularly in the abdomen and back. Most classes incorporate a meditative component that helps participants relax.
Where to find them: Pilates and yoga centers are cropping up throughout the United States and many gyms offer classes. Local colleges sometimes offer them as non-credit courses. You can also purchase instructional CDs and DVDs for home.
Benefits: Many people who practice yoga and Pilates report increased strength, stress relief, relaxation, improved posture and a general sense of well-being.
Caution: Yoga and Pilates tone your body but neither burns a lot of calories. If weight loss is your goal, try something more vigorous or supplement these exercises with walking or an aerobic activity. If you have special considerations like high blood pressure or a bad back, find a qualified instructor who knows how to adapt postures to any movement or stamina limitations.
Special equipment: A yoga mat. Some yoga and Pilates studios have them on hand for use during class, along with stability balls, blocks, weights and resistance bands.
Dancing
Inspired by the hit TV show “Dancing with the Stars,” ballroom dancing is big again, in lots of styles—swing, salsa, merengue, foxtrot, tango, waltz, cha-cha and rumba, to name a few.
Where to find them: Dance studios offer private lessons and classes at all levels. Local recreation programs and even neighborhood churches sometimes give dance lessons. Or you could put on your favorite CD and dance at home—with or without a partner.
Benefits: Dancing is a fun way to get your heart rate up. It’s also a great social outlet and it doesn’t necessarily feel like exercise. You can go at your own pace; you just have to find the right class.
Caution: If you’re not a “natural,” learning a new dance can be slow. If it’s more frustrating than fun, you may want to try a simpler style of dance or another activity altogether.
Special equipment: You’ll glide along the dance floor more easily if you wear shoes with leather instead of rubber soles. Avoid shoes with pointed toes or high heels that put pressure on areas of your feet. If you must wear high heels, wear them only for a short time.
Five other ways to motivate yourself to exercise:
- Get an exercise buddy to lure you out on those couch-potato days.
- Use a pedometer to measure your activity—see if you can take 10,000 steps a day, the goal set by the President’s Council on Physical Fitness.
- Volunteer to walk your dog morning, noon and night. Your pooch will love you all the more!
- Think of non-edible rewards for the new, fitter you, like a new pair of shoes, a new outfit in a smaller size, or things you can enjoy outdoors (garden tools, binoculars, a kite).
- Look at exercise as a way to relax and let go of a stressful day.
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