By Shelby Stoner, MS, PHASE IV Exercise Physiologist
1. Wearable Technology
Still increasing in popularity, wearable technology such as smart watches, fitness trackers, heart rate monitors, and more will still be among the popular fitness trends in 2019. There’s no shortage of brands to choose from without completely breaking the bank either. For simple heart rate measuring, Polar chest straps (such as the Polar H10) are easy to use and connect straight to apps on your phone such as Polar Beat and Polar Flow, giving you live data on your heart rate throughout the entire workout. If you’re looking for something more advanced with all of the bells and whistles, Garmin and Suunto have top-notch options for tracking heart rate, speed, distance, pace, etc. to get the most feedback from your training sessions.
Takeaway Message: When used in the proper setting, technology can provide us with a lot of useful information about our bodies and workouts. One of the best ways to ensure you are getting the most out of your training is to schedule a VO2 Test to determine your optimal heart rate zones for fat burning. To learn more about VO2 Testing or to schedule a test, call 310-582-8212 or email Shelby directly at Shelby@phase-iv.net
2. HIIT
Still a large part of the fitness world, High Intensity Interval Training involves short bursts of hard effort followed by short recovery periods. HIIT is still trending through 2019 as it leaves you sweating and can be performed in a relatively short amount of time. However, with high intensity training, there is an increased risk for injury. Although it seems appealing to the time-crunched individual, all intelligently designed programs begin with some sort of screening to assess problematic areas and prevent injury. In addition, HIIT training doesn’t target the fat burning zones which help promote weight loss and reduce harmful inflammation in the body.
Takeaway Message: Don’t believe that HIIT is the only way to get fit! Anchored in the theory of HIIT training is the “No Pain, No Gain” mindset leading us to believe that if we don’t leave the gym dripping sweat, we don’t reap any of the benefits. Instead, vary the volume and intensity of your workouts. Every 4-6 weeks, change the nature of your training to manage healthy levels of cortisol (stress hormone) and force further adaptation. Hint: Volume and intensity are inversely related. As intensity increases, make sure your volume decreases.
3. Fitness Programs for Older Adults
This is a trend that emphasizes and caters to the fitness needs of the Baby Boomers and older generations. People are living longer, working longer, and remaining healthy and active much longer. Exercising is a great way for people to maintain bone mineral density and muscle mass as they age, plus reap the numerous other health benefits that come with being active. Takeaway Message: There are many benefits of physical activity in the older population, including but not limited to:
• Lower risk of all-cause mortality
• Lower incidence of hypertension
• Reduced risk of dementia
• Improved quality of life
• Reduced risk of weight gain
4. Exercise is Medicine
Exercise Is Medicine is the American College of Sports Medicine (ACSM) global health initiative that encourages health-care providers to get their patients on an exercise regimen and analyze physical activity as part of regular check-ups. Physical inactivity is a fast-growing public health problem and contributes to a variety of chronic diseases and health complications, including obesity, diabetes and cancer to name a few. In addition to improving overall health, physical activity has shown to be effective in the treatment and prevention of chronic diseases!
Takeaway Message: Exercise is Medicine is committed to the belief that exercise and physical activity are integral to the prevention and treatment of chronic disease and should be regularly assessed as part of medical care. This global initiative strives to make physical activity a “vital sign” that is routinely assessed.
5. Group Training
The ACSM defines group training as any workout with more than five participants. Gyms like Equinox, SoulCycle, and Crossfit have exploded in the fitness industry and will continue to make their mark this year. Group fitness classes led by instructors are designed to teach you something new and motivate you in the process. One of the biggest aspects of group fitness classes is the sense of community and accountability that reinforces behavior through group participation and group approval. Although there is the appeal of in-group social dynamics, there is little to no personalization of the activities based on each individual’s goals and physiology. Contrary to popular belief, there is no “one size fits all” method to exercise. The most effective programs are tailored to each individual and anchored in science.
Takeaway Message:
Another great way to ensure you’re staying on track is to get a coach. Wanting to work out and knowing what to do are two very different things. Getting started may be one of the most difficult steps in the process, and it is essential you get off on the right foot. PHASE IV’s team of Physical Therapists, Exercise Physiologists and Exercise Specialists will ensure you are on the right path to achieving and optimizing your goals in 2019.
Sign up for a FREE 30 minute health and fitness consultation today at (310) 582-8212!
