Top 10 Fitness Trends ’09

1 07 2009


2009 will be the year of change: Barack Obama wants change, the public wants change, so change it is. With regard to the health and fitness industry, 2009 will be a year of mainstream education. This year, the training, dietary and supplemental practices utilized by the top trainers and coaches will spread to the public. Look for these 10 hype-worthy 2009 fitness trends to dominate headlines this year.

2009 Fitness Trends

10-Mainstream creatine use

Creatine, an energy shuttle found naturally in meat, has been scientifically proven to help improve muscle size and strength in individuals of all ages, as well as many clinical populations. This is extremely important given that improvements in muscle mass boost metabolism, which results in increased fat burning while at rest. As meat quality decreases, most people aren’t getting sufficient creatine from their diets and can benefit from use of this inexpensive supplement. Contrary to popular belief, proper creatine use (and protein use for that matter) is not detrimental to kidney or liver health in individuals that don’t already have some sort of organ damage. Along with some other supplements on this list, a small jar of creatine will inhabit the cabinets of an increasing proportion of the population in 2009.

2009 Fitness Trends

Slideboards

Slideboards are 6- to 8-foot sheets of a slippery material with two stops at each end of the sheet. Compared to bikes, elliptical machines and treadmills, slideboards are extremely cheap, as they can be built for about $50.00 and purchased for only a few hundred dollars. Slideboards are great for training the lateral musculature of the hip (which is drastically under-trained in almost all populations), high-intensity interval training, strengthening the lower body and core musculature, and promoting good posture. Slideboards can also be used for several unique, highly functional muscle-strengthening exercises, such as reverse lunges, diagonal lunges, hamstring curls, and miniband-resisted push-ups. As a more fun, more functional, more effective training tool than any other machine, slideboards will begin to enter the homes of people everywhere in 2009.

2009 Fitness Trends

Planking and glute training

Front planks, side planks and glute bridges are the most effective form of core training. These exercises have been found to activate core musculature to a greater extent than more traditional exercises (like sit-ups and crunches), reduce the likelihood and reoccurrence of lower back pain, train the core’s true functions of generating spinal stability and trunk stiffness, as well as improve the posture and aesthetic appeal of the midsection. These results-oriented exercises will dominate the programs of both athletes and the mainstream public in 2009.

2009 Fitness Trends

Foam rolling

Have you ever felt like no matter how much you stretch, your muscles just aren’t responding? Well, foam rolling could be your solution. For less than $25 (sometimes as low as $5), you can get a round 3-foot-long, 6-inch piece of stiff circular foam that will last for years. By rolling your legs and upper back along the foam roller, you can improve the length and quality of soft-tissue (muscle) by breaking up restrictions, knots and adhesions. This process, termed “self-myofascial release,” can make your muscles more responsive to stretching and leave you feeling noticeably better after only a few minutes of work. It’s cheap, it doesn’t require much time and it delivers huge benefits, which means that foam rolling is something you are going to see a lot of in 2009.

2009 Fitness Trends

Smart carbohydrate diets

Right to the point, high carb diets have teamed up with wide-spread inactivity to make type 2 diabetes (previously adult-onset diabetes) a huge threat to health and livelihood. The amount of carbohydrates needed by most people is directly proportional to the amount of medium-to-high intensity activity they perform. Since most people don’t perform much, if any, of this type of activity, most individuals should probably be consuming 30% to 40% of their calories from carbohydrates — all of which should come from fruits and vegetables. All non-fruit and vegetables sources of carbs should be consumed within 60 minutes of training to help facilitate recovery. As rates of type 2 diabetes and obesity remain high, more people will turn to this “smart carbohydrate diet” to improve the way they look and feel.

2009 Fitness Trends

Mainstream fish oil use

Fish oils are a super supplement that everyone should be taking. With high doses of two important omega-3 fatty acids, EPA and DHA, fish oil supplements have a range of benefits: They decrease total cholesterol, increase HDL (good cholesterol), decrease body fat, decrease inflammation (and symptoms from inflammation-related disorders such as arthritis), and decrease the risk of many cancers. In short, with two of the top causes of death being cancer and heart disease, fish oil use will prevail as the go-to supplement to improve health and quality of life for people of all ages.

2009 Fitness Trends

Mainstream protein powder use

Once thought of as an unnecessary supplement only for “meat heads,” protein powder will make an entry into mainstream use. Why? High-quality protein is extremely lacking in most diets, which is important in either adding and maintaining muscle mass or losing fat — high-protein diets continue to out perform high carb diets in terms of fat loss. Protein powders add to the quality of delicious meal replacement smoothies, which more people will rely on for a quick breakfast as work schedules become busier than ever.

2009 Fitness Trends

The fall of crunches and sit-ups

The time has come for crunches and sit-ups to see their way out of everyone’s training programs. Crunches and sit-ups strengthen non-functional movements: movements that you never use in everyday life. They can also lead to a number of undesired postural changes contributing to lower back pain and breathing impairments. Contrary to popular belief, these exercises do not improve the visibility of a six-pack.  As people become frustrated with back pain and a lack of results, more people will turn to core stability training in the form of planking and bridging.

2009 Fitness Trends

Body weight circuits

Body weight circuits involve performing a series of four to 10 exercises for various parts of the body, one after another, then repeating through the circuit two to three times. For instance, someone might perform a circuit involving reverse lunges, chin-ups, front planks, squats, side planks on each side, push-ups, glute bridges, and mountain climbers, for either eight to 10 reps or 20 seconds each. Similar to interval training, body weight circuits will help people shed fat, while also improving muscle strength. With a tight economy, body weight circuits will be big in 2009 as people look to save money and time, yet still look to improve their health and well-being through training.

2009 Fitness Trends

High-intensity interval bike riding

High-intensity interval bike riding involves alternating all-out sprints with periods of rest or light pedaling. For instance, eight cycles through 20 seconds of sprinting and 40 seconds of rest would be an appropriate training program. This type of training has been scientifically proven to increase fat and weight loss, as well as increase aerobic capacity in a superior manner than steady-state aerobic training. This trend should be huge for our increasingly busy society — it means better results in less time. As an added bonus, bike riding decreases the load to the joints compared to running, which means you won’t be as achy afterwards and will be less likely to suffer an injury.

With the Top 10 Fitness Fads of 09, you’ll be back in shape in no time.

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2 responses

1 07 2009
hash

the fall of crunches and the sit ups are brilliant
but what happened to good old jogging?

1 07 2009
raghu

i lyke

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