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2009 Top Fitness Trends
Saw Mill Club Offers Them All.
The American Council on Exercise (ACE) has published its top fitness trends for the upcoming year.
For the second year in a row, boot camp-style workouts are predicted to be the top fitness trend for 2009. Another trend? Getting more for the money, says ACE Chief Science Officer Cedric X. Bryant, PhD, in a news release. The overarching theme for fitness in 2009 is getting more bang for the buck.
Here’s the ACE’s top 5 trend rundown:
- Boot camp-style fitness programs.
- Workout plans that are less expensive. Saw Mill: Small Group Training
- Specialty classes like Zumba, Bollywood, Afro-Cuban, and ballroom dancing. These classes are set to rhythmic music and aim to increase cardiovascular fitness while folks have fun.
- Circuit training. Circuit training blends strength training and cardiovascular activity at different intensities. SMC is home to TechnoGym SmartKey.
- Event or sports-specific exercises. A focus on the simple things, like basketball or volleyball games, or day bike rides. SMC Kinesis is designed for functional movements.
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Make Your Holiday a Healthy One.
Here are a few Healthy Habits that will help you get through the Holidays.
Don’t Go To A Party Hungry:
We eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.
Make Healthy Choices When Enjoying Your Holiday Feast:
If you are having turkey, be sure to remove the skin. Your can even indulge in a slice of pie if you skip the crust, which contains most of the fat. Fruit or pumpkin pie filling are usually better choices than chocolate or nut.
Try Other Versions Of Alcohol:
Instead of beer, cider, Bailey’s and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories.
Drink Plenty Of Water:
Alcohol and coffee can dehydrate your body.
Organize A Post-Meal Activity With Family:
Take a nice brisk walk with your loved ones and enjoy their company in the holiday season.
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Add Variety to Your Cardio Routine
If you’re spending a lot of time on one specific type of cardio machine, you may want to add in some variety. Using the same machine can lead to overuse injuries because you’re always using the same joints and muscle groups.
One obvious way to vary your routine is to use a different machine during each gym visit. Or, if you really want to spice things up, you could switch machines halfway through your workout.
For example, instead of 30 straight minutes on the treadmill, do 15 minutes and then go to a step climber for the next 15 minutes. Other “cardio combos” could include rowing machines, elliptical trainers, or stationary bikes.
In switching from one machine to another, you’ll want to make sure you continue to work at the same intensity (or better). Use the machines’ pulse monitors as a guide. And, of course, make your switch right away; stopping to talk to a friend or to take a breather will make your workout a little less effective.
Cardio Solutions:
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Water for Health
Staying hydrated for back-pain relief and overall well-being
Water is your body’s primary chemical component, making up approximately 60% of your weight; every system depends on water-including your back. Water helps flush toxins out of your organs, carries nutrients to your cells, regulates body temperature and creates a moist environment for ear, nose and throat tissues.
Water keeps our organs and joints moist; the more water you drink, the more your muscles, organs and joints will be able to perform and heal efficiently.
After oxygen, water is the single most vital substance your body needs to maintain life.
Low-back pain has been linked to dehydration, and some doctors now recommend increasing water intake to help alleviate some back pain.
How much to drink?
Aim for 8 - 10 glasses (250 ml) a day. If you’re eating a lot of fresh fruits and vegetables, soups and other liquid-rich foods, you’ll probably need less drinking water in your diet.
How to get the water you need?
* Try adding a slice of citrus, or a no-calorie drink mix to your water-for flavor.
* Drink a glass of water before and between each meal.
* Hydrate before, during and after exercise.
* Drink sparkling water instead of alcohol at parties and gatherings.
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More Exercise Gets You Lasting Results
Researchers followed 125 men and women, ages 18 to 35, who had lost more than 8 percent of their initial body weight and were trying to keep it off. They assigned them randomly to follow one of three diets.
The study received funding from a variety of sources, including The Danish Heart Association and the Danish Pork Council.
The findings weren’t all that surprising, experts said.
“We know that most dieters have some weight regain despite the type of diet they may have been on,” said Lona Sandon, an assistant professor at the University of Texas Southwestern Medical Center at Dallas, and spokesperson for the American Dietetic Association. “The trick to preventing weight regain seems to be more in increasing exercise rather than diet strategies.”
Connect with Andrew Guida, aguida@sawmillclub.com Set your fitness course.
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Burn More Calories When You are Not Exercising
You want your body to burn calories at the highest possible rate even when you’re NOT exercising when you’re at sitting at your desk, relaxing at home, even sleeping.
It’s called your resting metabolic rate (RMR), and you CAN increase it.
One of the surest ways is by building more muscle mass through strength training. Muscle can burn 3-5 times more calories than fat does. So the more muscle you have, the more calories you’ll burn. Even when you’re staying perfectly still.
And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your RMR over time.
Fitness Solutions:
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Better Nutrition, Better Habits
Even if you’re not trying to lose weight, there are good reasons for eating 5 or more small meals daily rather than the traditional, larger 3 meals a day.
• Headaches, fatigue and even poor sleep can be signs of low blood sugar levels. By eating every 3 to 4 hours, you can keep your sugar levels steady and reduce these common health problems.
• Eating regular meals promotes better digestion and can reduce constipation and acid indigestion.
• Small frequent meals aid in weight loss because keeping blood sugar levels steady helps reduce food cravings, bingeing and overeating.
Fitness Solutions:
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Have you been lax about your exercise?
If you’ve been lax about about your exercise routine and aren’t sure what you should be doing, new recommendations give adults and kids specifics on what they can do to reap important health benefits.
Adults need a minimum of 2 1/2 hours of moderate exercise per week, or one hour and 15 minutes of vigorous activity. And kids should get an hour of activity per day, according to the Physical Activity Guidelines for Americans announced earlier this month.
Those are the numbers the U.S. Department of Health and Human Services came up with after a two-year process that included having a 13-member advisory committee review scientific research on the effects of physical activity and health.
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Give an Exercise Plan at Least 2 Months
Do you find yourself continually starting exercise programs only to quit just weeks later?  
If so, you could be asking too much of yourself in terms of motivation.
Studies show that most people need to stick with a plan for 30 to 60 days before their commitment to exercise takes hold. Unfortunately, many of us give up sooner, discouraged if we don’t approach each workout with zeal.
Perhaps one answer is to look at motivation as another “muscle.” Just as biceps, abs and glutes gradually strengthen as they are exercised over time, so does motivation grow stronger with practice.
Fitness Solution:
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Too Few Doctors are Prescribing Exercise a new study suggests.
Using data from a government health survey, researchers found that only one-third of U.S. adults with high blood pressure said their doctors had counseled them on getting regular exercise. But of those who did get such advice, 71 percent followed it — and had lower blood pressure than their counterparts who remained inactive, the investigators report in the journal Ethnicity & Disease.
The findings are based on a federal health survey that included 4,686 U.S. adults with high blood pressure. Of these participants, 33 percent said their doctors had told them to exercise regularly to help lower their blood pressure.
Dr. Josiah Halm, of the University of Wisconsin School of Medicine and his colleagues suggest that doctors think about exercise as a prescription, and actually write down on a prescription pad the type, intensity and duration of exercise each patient should try.
SOURCE: Ethnicity & Disease, Summer 2008.
Saw Mill Club Can Personalize your Exercise Type, Intensity and Duration:
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