The Most Popular Workouts of 2016
© GettyWhen it comes to working on your fitness, there are a myriad of ways to get, well, fit. Gone are the days of just getting on a dreadtreadmill and running. Between boutique studios that specialize in certain workouts, big-box gyms that offer up standard exercise equipment, and online routines that provide a mix of it all, you're sure to find something that works for you. As for these 16 options? They rose to the top of most people's lists, making them the most in-demand workouts of 2016. Go on, get sweaty.
Live-Streaming Workouts
© Provided by RedbookThanks to the introduction of Facebook Live, it's easierthan ever to access free, live-streaming workouts online, giving you access to the best trainers and the latest trends regardless of where you live — and basically nipping yourexcuse to not work out right in the bud. DailyBurn, one of the trailblazers for streaming services, also got in the game, introducing DailyBurn 365 so people can hop into a class as it's going on."Live-streaming allows viewers to feel like they're part of the experience, which is different than watching a pre-recorded video," says Pete McCall, M.S., C.S.C.S., an exercise physiologist for the American Council on Exercise (ACE). "It's so common now that watching recorded workouts almost seems passé." (Though there's really nothing wrong with that, either — stop and start when you want!) Plus, "actually putting on exercise clothes and sweating in front of strangers can be scary for a number of people," says McCall. "Being able to exercise in private allows them to participate without any perceived embarrassment."
More HIIT
© Provided by RedbookBring on the quick and dirty workout: High-intensity interval training, or what your fit friends are always referring to as HIIT, has been around forever,but its surge in popularity started around 2011 and it hasn't slowed down since. People proved they loved more of the same this year, but the reason why is simple: It works. Studies show that a quick session of intervals (think running as hard as you can for one minute, then walking for two, then repeating for 15 to 20 minutes) can be just as — if not more — effective than running for an hour on the treadmill. And with studios like The Fhitting Room and Tone House putting clients through fun, high-intensity circuits that keep them just as mentally engaged as they are physically, there's no sign of this training style going away any time soon.
The Return of LISS
© Provided by RedbookWhile HIIT still reigned supreme — people love getting hotand sweaty, especially when science shows that it works wonders for your metabolism — McCall says people also started reintegrating low-intensity, steady-state workouts (AKA LISS) into their routines. "HIIT can be effective, but too much can cause injuries and over-training," he says. Sprinkling in lower-intensity workouts (like going out for a relaxed, somewhat challenging jog) allows time for your body to recover from a grueling session while still being active, and McCall says it'll improve your aerobic capacity without the soreness and discomfort of HIIT.
Combined Group Fitness
© Provided by RedbookThis year, people got sick of only spinning on a bike for an hour, and they don't want to just row their way into oblivion. That's why a bunch of studios started combining teaching formats to include both strength and cardio. Say hello to indoor cycling + boxing, treadmill + kettlebells, and rowing + yoga classes. "Depending on the format, it could be a good way to combine strength and cardio," says McCall. "A class that combines rowing or running on a treadmill with weightlifting or bodyweight exercises can be an effective way to get benefits from both at the same time."
The Sports Experience
© Provided by Redbook"People love professional sports, and fans spend $100+ on a jersey to look like a pro athlete," says McCall. "So why wouldn't they spend a few dollars to exercise in an environment that replicates how their favorite athletes train for a competition?" That's the exact question fitness marketers asked — and sports enthusiasts made it clear that they would indeed open their wallets. That's why UFC gyms are insanely popular this year, and why Spartan Race launched a branded StairMaster program so racers can compete in the gym, says McCall.Stephen Box, CPT, owner of Stephen Box Fitness and Nutrition in Suwanee, Georgia, agrees, saying people want to feel like they did when they were on a team themselves. "I started using sports drills — boxing, sled pushes, cone drills, sprints, etc. — into my workouts and clients absolutely love it," he says. "It hits that balance of bodyweight training and circuits, creating a great cardiovascular workout without wasting time on the treadmill."
Obstacle Race-Specific Training
© Provided by RedbookSpeaking of Spartan Races, that's another category thatdoesn't seem to be disappearing anytime soon: obstacle course races. In fact, more people are signing up to get dirty as companies like Tough Mudder launch more options, like the Tough Mudder Half and Fruit Shoot Mini Mudder, to reach a wider audience. As a result, people want better ways to train so they're well prepared come race day, says Amanda Dale, CPT, endurance coach and owner of This Fit Blonde. "They want training sessions that help them tackle specific obstacles, such as tire flips, rope climbs, and wall ascents," she says. "There are entire gyms dedicated to this type of race training, and clients love the feeling of doing something purposeful (theeuphoria of ringing the bell at the top of the rope) that's also functional and challenging."
Insta Yoga
© Provided by RedbookWhen you're in an exotic location or standing on a dreamybeach, what's the perfect Insta snap? A yoga pose. That's likely one reason why this form of fitness saw more popularity this year. With class variations like Y7 (fast-flowclasses set to hip-hop music), AcroYoga (acrobatic partner yoga), and Yoga Sculpt (yoga with free weights) popping up across the country, the workout has jumped from the "for hippies only" zone and become more accessible to the everydayathlete, says Jaimee Ratliff, a certified yoga teacher in Atlanta, Georgia. And trainer Heidi Powell, co-host of Extreme Weight Loss, says people are turning to at-home yoga tutorials (which you can easily find with a quick YouTube search) "to de-stress, elongate their muscles, and increase mobility from long days of sitting at a desk."
Modified CrossFit
© Provided by RedbookSure, people still love heading to their local box (AKA gym)and busting out a WOD, but Max Page, founder ofLifter, noticed a lot of people were integrating regular CrossFit moves into their own workouts. "People didn't necessarily do a whole CrossFit WOD, but they did mix in a couple of exercises they like into their normal gym routine," he says. "The most common additions: rope exercises, burpees, medicine ball tosses, andwall balls." That makes sense, as Page says each of those exercises is dynamic and movement-focused, making them more fun to bust out when you want to feel like a boss.
Data-Based Workouts
© Provided by Redbook"Wearable technology is not going away, and between the Apple Watch Nike+, the latest Fitbit models, and other wrist-based heart-rate monitors, consumers want to be in the know about their workouts," says Donnie Stutland, co-owner of WheelPower a studio in Deerfield, Illinois. That extends into the gym, as studios like Swerve Fitness, OrangetheoryFitness, and Stutland's WheelPower integrate performance tracking systems directly into their programming. That way, you can see how you're doing in the moment — and possibly feel motivated to kick it up a notch — then walk away with metrics to build upon after class ends.
Boxing
© Provided by RedbookCelebrities are punchingbags, models are getting in the ring, and now the everyday woman is, too. Boxing has surged in popularity, especially amongst women, and the opening of studios like Shadowbox and Dogpound prove it. But ladies aren't the only ones getting in the sport's corner. Noah Neiman, an Eat the Bear elite trainer and co-founder of Rumble, says men and women alike have been punching it out this year. "Boxing is an incredibly efficient way to get the body you want while making you feel like Muhammad Ali in his prime," he says. "It's been scientifically proven to effectively shape and condition the body, creating a mind-muscle connection that fosters extreme levels of confidence." A workout that leaves you feeling less stressed and more like a badass? Done and done.
Back-Building Workouts
© Provided by RedbookWith more than 500 million pins in the health and fitnesscategory onPinterest,this body part steals the spotlight — pins around "back workouts" increased 43 percent over six months in 2016. Jennifer Purdie, CPT, says that makes sense as spot training — when clients focus on developing specific body parts — is all the rage, thanks to the media's focus on certain body parts of certain celebrities. "I think [people] have a celebrity's body they envy, and [so they] work toward looking like him or her," she says. (Think Kim Kardashian's butt or Zoe Saldana's back.) "I do see this changing, though, and that's a good thing — people should focus on getting an all-over workout instead."
Meditation
© Provided by RedbookYes, working your brain counts as a workout. Mental fitness and meditation workouts were up 45 percent on Pinterest in 2016, posh meditation studios opened up in major cities, and a slew of apps (like Simple Habit, Headspace, and The Mindfulness App) launched guided meditations so people can learn how to up their brain game no matter where they are. And if you really want to take it to the next level, you can even weave meditation into your sweat-heavy workouts. Trainers like Holly Rilinger, who developed LIFTED to combine meditation and HIIT, incorporate it directly into their training programs. "People are finally seeing the value and benefits in training the mind, and now it's possible to do that in a non-secular and non-intimidating way," she says.
MetCon Circuits
© Provided by RedbookThe term "MetCon" has been tossed around in gyms quite a lotthis year, and it can have different definitions to different people. But, in short, "MetCon" stands for metabolic conditioning, and it's basically "an intense, circuit-style workout that utilizes a combination of strength training exercises and anaerobic conditioning drills," says JoeyThurman, CPT, creator of The Lifestyle Renovation. The goal: to make your energy systems more efficient and rev that metabolism through the roof. Thurman says most people do that by formatting these workouts so that they're timed to shorter intervals of work, and each circuit usually has 4 to 10 (sometimes more) exercises that you perform with very little rest. So next time your trainer tells you to do a 3:1 workout — do an exercise for 30 seconds and rest for 10 before going onto the next — she's putting you through MetCon.
Weight-Training Workouts
© Provided by RedbookFinally, women are getting the message: It's OK to lift weights. And not just puny three-pounders — the myth that lifting weights will cause you to become big and bulky is finally broken. "Women simply do not have as much testosterone, one of the main hormones responsible for muscle growth, as their male counterparts do, so that just isn't going to happen," says Thurman. And if you don't lift heavier weights, then you're likely "not providing enough stimulus for your muscle tissue to develop, so you'll have a hard time building the lean, feminine physique that most women want," he adds. Now there's proof that ladies are listening: Weight-training workouts increased in popularity by 385 percent this year on Pinterest — and you know which gender is most commonly on that platform.
Rowing
© Provided by RedbookWhen you need to work your entire body in one go, rowing is one of the best options. Dempsey Marks, CPT, creator of PreGame Fit, says "it strengthens and tones your arms, legs, back, and core." Not to mention it "increases your heart rate, burns calories, and improves cardiovascular endurance without the impact of running," she adds. And with boutique studios dedicated solely to rowing opening across the U.S., the sport has become more social, rather than the random machine you throw in the basement à la Francis Underwood inHouse of Cards.
Treadmill Training
© Provided by RedbookGone are the days of hopping on a treadmill and sloggingalong. If someone was getting on that machine this year, it's likely they were being coached. Studios like Mile HighRun Club and Heartbreak Studio (named after the Boston Marathon's infamous Heartbreak Hill) have dedicated fitness classes for running intervals, and even major fitness studios like Crunch and Equinox coach sessions for those looking to log miles. "Especially in major cities, where running a marathon is an annual goal (like New York City and Boston), treadmills in a studio make it possible to train year-round, and complement long outdoor runs," says Courtney Paul, celebrity trainer at RIPPED Fitness. "Being led by running coaches pushes anyone who wants to get better, faster, and stronger into the category of an athlete."
source : Redbook (http://www.redbookmag.com/)
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