Fitness project: 10 trends you should and 2 you should not follow
Many people take advantage of the beginning of the year to start a fitness project . In this scenario, having a healthy diet and exercising are some of the most common goals for the new year.
If you don’t know how to start your project, know that every year the American College of Sports Medicine (ACSM) – the most important company in the physical activity segment – lists a series of fitness bets for the coming year. These are diets, activities, technologies and behaviors that will be on the rise.
Want to know what these trends are? So, follow our post! In addition to showing you what you should (and shouldn’t) follow, we will teach you how to set up a successful fitness project ! Come on?
Know what should be part of your fitness project
Before you know the fitness trends of 2018, it is important that you know how to put together an ideal project. In this sense, the first step is to set goals in the short and long term.
You may want to lose 6 pounds in 6 months, for example, or be able to run 5 kilometers in 60 days. Everything will depend on your personal goals.
With the goal in mind, it’s time for planning itself. At that time, it is important to look for a physical educator so that he can set up a training spreadsheet suitable for your biotype and your intention (gaining mass, improving fitness, etc.).
In addition, adopting a healthy and balanced menu is the secret of any successful project. Remember that in order to achieve the ideal body, food must go hand in hand with regular physical exercise.
We can conclude, therefore, that a good project should include:
- goal: it must be objective and consistent with your reality;
- planning: it is necessary to design each stage of the training according to your personal goals. Professional help is essential; and
- food: a balanced and healthy menu is essential.
Know the fitness trends you need to adopt
After setting your goal, you can ask yourself, “Which exercise is right for me? What will be on the rise in the gyms? Are there technologies that can help me? ”. Well, the good news is that the trends in the fitness world exist precisely to give people north. Knowing them is essential to put together a good project.
As we said, the American College of Sports Medicine publishes, every year, a list that anticipates the trends for the coming year. The document explains, among other things, which modalities and technologies will gain more space in the academies.
In 2018, high intensity interval training (Hiit) was in 1st position (the last time the activity appeared on the top was in 2014). So much emphasis has a reason: in recent years, there has been several scientific evidences proving the effectiveness of the Hiit method. With that, he became the darling of the academies.
Below, you will learn details of this and 9 other trends. Follow!
Hiit is nothing new for anyone. But the bet is that, in 2018, the sport will gain even more space in the gyms. If you do not know the method, know that it is an exercise done at high intensity and in short periods of time, interspersed with moments of rest (hence the name “interval training”).
If done with professional monitoring, Hiit is safe, effective and very productive. It is a great activity for those who want to lose weight, gain strength and cardio resistance.
In addition, the method is quite versatile. It is possible to perform various activities using Hiit techniques, such as biking, swimming, push-ups etc. Therefore, it is easy to tailor training to your personal tastes. But beware: professional assistance is essential.
Although it is an age-old technique, yoga is still considered a trend. There are several explanations for this. The first one refers to the different benefits of the practice. In addition to reducing stress and improving body posture, the activity is able to increase flexibility, build strong muscles, lose weight, prevent pain etc.
With so many advantages, it is to be expected that more and more individuals are looking for exercise in gyms. However, the popularization of yoga has other reasons.
Currently, there are several modalities. Here are some of them:
- Hatha yoga
In hatha yoga, practitioners perform body exercises, breathing exercises and relaxation practices. In addition to reducing stress, anxiety and other problems, the sport improves fitness and increases body flexibility.
- Iyengar yoga
Iyengar yoga is similar to the previous one. However, this modality uses accessories, such as belts, pillows and blocks. It is a style that prioritizes the precision of movements.
For this reason, during classes, the teacher aligns the students’ posture, making the body “awakened” for new experiences. The modality is indicated, mainly, for those who want to improve posture, flexibility, conditioning and coordination.
- Ashtanga yoga
In ashtanga yoga body exercises are performed in 6 fixed series, with each block having different priorities: strength, flexibility and awareness. Activities are more suitable for those who have physical resistance and want to increase fitness.
- Power yoga
Power yoga is ideal for those who don’t like to stand still. This is because the movements of the sport are quite intense and vigorous. There are a number of benefits provided by the practice, such as weight loss and muscle strengthening.
Photo of Gympasser Dani Pasqualin – @danipasqualin
3. Group training
Although group training (also called collective gymnastics) is already a reality in Brazil, it is only the 2nd time that it appears on the list of trends.
The bet, therefore, is that from 2018 collective training will be a reality in gyms around the world – and not only in our country. Swimming, dancing, football, volleyball, circus, cycling and cross fit are some activities that are part of the category.
Performing group exercises has numerous benefits. One is motivation. Knowing that someone is waiting for you, the tendency is to send the laziness away. In addition, social interaction reduces stress and increases quality of life.
The boot camp – which combines functional training, weight training, cardio and running – is one of the best group exercise options. With military inspiration, it has numerous advantages, such as weight loss, quick muscle definition and improved conditioning.
4. Portable technologies
The technology appears in third place on the list of the American College of Sports Medicine. In the last year, smart trackers, watches, heart rate monitors, and many other devices capable of helping athletes have emerged.
Despite being considered worldwide trends, these devices are not easy to find in Brazil – and when they are, the price is usually quite high. Therefore, if you do not want to be left out of the trend, the ideal is to look for technological academies.
Check out some news from the technological / fitness segment:
- Skulpt scanner
The skulpt scanner is a household device capable of measuring muscle composition and body fat. In addition to performing the mathematical calculation in a simple way, the device has an app that analyzes the results and creates specific training for each biotype.
- High tech rugs
Recently, the company Naboso launched a yoga mat that activates the nerves responsible for kinesthesia (ability to recognize the spatial location of the body). According to the brand, this helps the student to execute the movements with precision.
The smartwatch – a device that mixes the functionality of the watch and smartphones – is another trend for 2018. GPS, heart monitor and time controller are some of the functions available in the simplest models of the device.
5. Exercises with body weight
For 2018, the trend is for gyms to focus on exercises that use their own body weight – a very common method within functional training . This technique uses very little equipment, being quite accessible.
Among the most popular workouts, we can highlight:
- push ups;
- cross swim;
6. Strength training
Strength training refers to modalities that aim to strengthen muscles, with traditional bodybuilding being the main one. At this point, you may ask yourself, “what’s new about this? Why is this activity now a trend? ”.
Well, what happens is that several researches have shown that strength exercises are as effective as aerobic ones when it comes to weight loss.
Now, it is nothing new for anyone that a large part of the population (we even risk saying that the majority ) wants to lose a few pounds . In this scenario, it is not surprising that everything that has to do with this universe becomes a world trend, right?
In addition to helping to dry the silhouette, it is worth remembering that strength training tones the muscles, produces lean mass and helps in cardiovascular and pulmonary rehabilitation.
Weight training is one of the most popular strength training. But other modalities – such as crossfit and Hiit – also have this type of training on their respective circuits.
7. Outdoor sports
Outdoor sports (football, volleyball, canoeing, kayaking, tennis , hiking, etc.) are also some of the fitness bets for 2018. The cool thing about this trend is that it can be carried out with friends, family and anywhere in the world.
But remember: when choosing to venture into the streets or parks of your city, it is essential to seek the help of a physical educator. Keep in mind that only he will be able to put together an appropriate exercise sheet, avoiding injuries and other problems.
8. Core training
Core training has been on the list of global fitness trends for some years now. And no wonder: the core encompasses all the muscles of the back and abdomen. Having this region strengthened is essential to stabilize the trunk, transfer strength to extremities and increase physical performance.
To achieve these goals, core training exercises require stability and balance from students. During classes, balls, mattresses, dumbbells, foam rollers and other accessories serve as support for practitioners. But be careful: although it has numerous benefits, the modality is not suitable for those who have back problems.
The following are some of the training benefits:
- offers low risk of injury;
- decreases pain, especially in the lumbar region;
- improves motor mobility;
- lose weight;
- improves balance and body awareness;
- strengthens the pelvic floor muscles, preventing urinary incontinence;
- helps to define muscles;
- increases body strength.
“Licensing / habilitation for fitness professionals” also appears on the list of fitness trends for the coming year. This means that there will be a greater variety of certifications and courses on physical education offered in Brazil and worldwide.
After all, with the growth of the fitness market, the number of educational programs in colleges, schools and universities increases. The trend, therefore, is that from 2018 the number of professionals trained to teach will grow.
This is an extremely positive point, since professional monitoring is essential to achieve the expected results. In addition to ensuring that students perform well, professional supervision avoids a number of problems.
The following are some of the advantages of having specialized monitoring:
- decreases the risk of injury;
- improves physical fitness ;
- adequacy of the activity to the desired goal;
- more motivation;
- possibility of obtaining concrete results.
10. Programs for the elderly
With the increase in longevity and the aging of the population, elderly programs have become a trend in the market. After all, there is an increasing number of people who want to grow old with quality of life.
Because of this, many elderly people have been looking for gyms to exercise. It is even common to see people opting for more intense programs, such as Hiit and crossfit.
And those who think that the elderly but fragile cannot exercise are mistaken. With proper monitoring, it is possible to improve balance, mobility and more. Below, we have separated some benefits of exercising in old age. Check out:
- disease prevention: regular physical activity prevents and combats a series of diseases, such as strokes, hypertension, varicose veins, obesity, diabetes, osteoporosis, depression and others;
- improving muscle strength: when performing exercises, the elderly muscles get stronger. This reduces the risk of falls and facilitates body movements, especially in the regions of the arms, legs and trunks;
- reduced consumption of medicines: regular physical activity increases appetite and a feeling of well-being. With this, the tendency is that the elderly reduce the consumption of medicines and feel less pain; and
- it reduces social isolation: in old age, it is common for people to isolate themselves. There are a number of factors that lead to this, such as hearing loss, lack of conditioning and others. The problem is that this behavior can trigger more serious problems, such as depression.
In this sense, physical exercises are excellent allies. After all, through them the elderly have the opportunity to socialize, thus increasing their well-being.
Know what to avoid when setting up your project
So far we have seen a number of positive trends, meaning that they can (and should) be followed by everyone. However, not everything that is in fashion is good for the body, right? It was thinking about that that we separated 2 things that you should stay away from if your goal is to keep your body in shape and health up to date.
1. Too restrictive diets
Often miraculous diets appear, which promise to dry fats in a short time. The problem is that, almost always, these menus are low in important nutrients.
In addition to not losing weight, a lack of vitamins can cause weakness, malaise, cardiovascular disease and other series of problems. Therefore, if your desire is to modify the body in a healthy way, it is essential to seek help from a nutritionist when setting up the daily menu .
Below, we have separated 5 fad diets that you should not follow. Check out:
- Fruit Diet
Also called frutarian, this diet consists of eating only fruits throughout the day. Some variations only allow the person to add unsweetened teas or sweeteners to the menu.
Many people adhere to this unhealthy diet attracted by the promise of losing 8 pounds in up to 10 days. The problem is that, although they are good for health if eaten properly, fruits do not provide essential nutrients to the body, such as proteins and fats.
Overload of the pancreas and kidneys and steatosis (fat in the liver) are among the diseases that can arise.
Actor Ashton Kutcher , for example, experimented with the diet when he was preparing to play Steve Jobs in the cinema. The result? He ended up in the hospital, with several problems with his pancreas.
- Low carb
The low carb diet has been in fashion for some time. The idea is simple: restrict carbohydrates and favor proteins and fats. The menu includes dairy products, meats, eggs and some types of salad.
Despite losing weight, the diet (when done without guidance) can bring a series of problems, such as bad breath, constipated intestines (due to the low amount of fiber), headaches and increased cholesterol.
In addition, the large amount of protein ingested can overload the kidneys. Whoever has problems with this organ, therefore, should be even more attentive.
- Alkaline diet
Those who follow the alkaline diet need to cut meat, dairy, caffeine, alcohol, processed foods and others. The aim is to eat more fruits, vegetables and seeds to make the pH of the blood more alkaline. It is believed that, with this, toxins from the body will be eliminated.
Despite having positive points, the diet restricts important nutrients (such as protein) and does not offer substitutions. When submitting to it, therefore, it is essential to seek a nutritionist.
In any case, keep in mind that there is no scientific evidence of its effectiveness.
- Lemonade Diet
Known in the United States as a master cleanse , this diet promises to purify the body, leading to rapid weight loss. For this, it is necessary to spend 10 days taking just a mixture of water, lemon juice, cayenne pepper and maple syrup.
We don’t even need to explain that this food restriction can be very bad for your health, right?
- Baby’s baby food diet
Believe it or not, but there are people who, in search of a perfect body, submit themselves to the baby’s baby food diet. It basically consists of ingesting 14 jars of baby food a day. In the evening, the person can eat whatever he wants, as long as it is with “common sense”.
Needless to say, baby food does not contain all the nutrients an adult needs each day, does it? In addition to health risks, this menu almost always leads to binge eating.
After all, after eating only porridge for days in a row, it is normal for the person to want to eat everything they see ahead.
This and other restrictive diets can lead to the famous accordion effect: the individual even loses weight, but cannot maintain weight in the long run.
If you want your fitness project to work, therefore, escape from these fad diets and look for a nutritionist to put together a balanced menu suitable to the needs of your weight, sex, age and personal goals.
The secret to maintaining the ideal weight is dietary reeducation. An ideal menu should include carbohydrates, proteins, fats and mineral salts in a balanced way.
2. Physical exercises without professional guidance
Nowadays, it is more and more common to watch videos, blogs and other channels on the internet teaching how to practice physical exercises on your own. However, performing physical activities without guidance can cause serious damage to the body.
The main one is over training , which occurs when the person trains excessively (more than the body can handle). This condition can bring other problems, such as exhaustion, insomnia, muscle pain, aggression, anxiety and even depression.