Tired of the treadmill? Bored with biking? Getting in shape in 2014 shouldn't be the same old routine. Finding variety in your fitness activities not only helps keep you engaged and interested, but provides tangible benefits for your body. Doing the same routine repeatedly allows the body to adapt and become more efficient. The result is fewer muscles engaged and less calories burned in your workout. Changing your program can challenge different muscles and energy systems in the body and may do more to improve your overall health.
We've been noticing some engaging trends in the get-fit biz that we anticipate will continue in 2014. They include course races, body weight training, high-intensity interval training, group personal training, nature-inspired workouts and cross-discipline classes.
If you feel you have reached a plateau with your workout routine, here are a few fresh ideas to get you moving again.
1. Mud Runs & Obstacle Courses
If the thought of getting really dirty with friends, climbing up cargo nets, leaping through fire rings and dodging live electrical lines is scary, yet intriguing, this may be for you. The concept of the obstacle race has become increasingly popular in the Valley over the last several years. They can be done individually, but are usually done in teams providing a unique bonding experience. For the hardcore, Spartan races range from three miles and roughly 15 obstacles, to 12 miles and 25 obstacles. Mudderella races are usually five to seven miles in duration. Often designed by women, these races add humor by creatively naming obstacles. “The bad date escape” obstacle involves sliding down a chute and the “skinny jeans” obstacle entails crawling through narrow tunnels. Regardless of the names, these races provide opportunities to challenge one's self and overcome obstacles in a fun and lively environment.
mudderella.com | spartanrace.com
2. Tabata (HIIT)
Most training is done at moderate levels of exertion for longer periods of time, such as walking, jogging, biking or running. High Intensity Interval Training (HIIT) consists of short bursts of exercise at maximal effort followed by short recovery times. This provides an intense workout in half the time. Some of the benefits include improved cardiovascular fitness, increased calorie burn and improved body composition, achieved in a more time-efficient manner. Tabata is a form of High Intensity Interval Training that can give your conditioning a much-needed boost. Tabata training consists of 20-second intervals followed by 10 seconds of recovery for a four-minute cycle. The exercises can include anything from short sprints, squats and lunges, to push-ups and overhead presses. The combinations are endless. Doing only a few cycles can be equivalent to 45 minutes to one hour on the treadmill. Due to the intensity of this program, it is not for someone just starting an exercise program, but someone already fit and wanting to stay that way. If you have been training and are fit, give this one a try and add a new dimension to your work out. Local Tabata classes can be found at Studio Fitness in Bethlehem.
Studio Fitness | 683 E. Broad St., Bethlehem | 610.419.3500 | studiofitnesslv.com
3. Aerial Silks
If you've ever seen a Cirque du Soleil performance and watched in awe as performers hang suspended, high above the stage, twisting themselves in suspended silks with strength and grace, and thought you might like to try it, now you can. You don't need to join the circus either, just take an Aerial Silks class instead. These classes provide strength and agility training using suspended silks that wrap around different parts of your body, enabling you to hang suspended in various positions. Don't worry if you are afraid of heights,
it starts at ground level first, as you create challenging positions and work at your own comfort level. Fighting against gravity, holding and moving into different positions provides an incredible strength-training workout, engaging
muscles in unparalleled ways. It also presents the opportunity to explore your own creativity, as you move in unique ways while suspended in air. Being in the air, no matter how high up, can be an invigorating and exhilarating place to discover.
Steel Fitness | 15 W. 2nd St., Bethlehem | 610.625.2717 | steelfitnessclub.com
4. Willpower & Grace
No shoes allowed here, Willpower and Grace is done in your bare feet. Having shoes on your feet all day can not only weaken the intrinsic muscles of your feet that support your body and movement, but also contribute to dysfunction up the chain into your knees and hips. This class works on developing strength and correcting muscle imbalances in the ankles, knees and hips. It is a full body workout that includes a cardio component, stabilization and strength. It is sure to wake up parts of your body you may have forgotten.
Sweat Like a Girl Studio | 311 Industrial Dr., Nazareth | 610.207.4682 | sweatlikeagirl.comStudio Fitness | 683 E Broad St., Bethlehem | 610.419.3500 | studiofitnesslv.com
5. Fusion Classes Yogalates & Piloxing
Get the best of both worlds with a fusion class. Fusion, or cross-discipline classes, blend two different programs together, giving you the unique benefits of both in a one-hour class.
Yogalates combines the poses (asanas) and philosophies of yoga with added focus on the deep core musculature of Pilates. Blocks, bands, weights and foam rollers can be incorporated into this fusion class providing an integrated approach to increased stamina, stability and flexibility.
Piloxing combines the explosive power and speed of boxing and dance with the sculpting and balance of Pilates. In three-minute rounds, like a boxing match, you move through jabs and foot shuffles to balancing single leg lifts. The combination provides dynamic cardiovascular work along with stabilization exercise.
Steel Fitness | 15 W. 2nd St., Bethlehem | 610.625.2717 | steelfitnessclub.comSweat Like a Girl Studio | 311 Industrial Dr., Nazareth | 610.207.4682 | sweatlikeagirl.com
6. Free Running & Nature-Inspired Workouts
Barring icy or slippery surfaces, try using your environment for your workout. It can be a fun, playful, challenging and creative way to move. Instead of just running or walking outside on your regular route, look for opportunities to add different movements. Perhaps take a detour up some steps. Try using curbs as a balance beam or pass the park bench and add some push-ups. You can weave in and out of a line of trees, like a downhill skier, or take a stony trail and balance from rock to rock. If you see a grassy slope or a log, get on all fours and make your way across. Seeing your environment as a playground with opportunities to move your entire body in diverse ways can add the physical and mental variety the body needs. If you want to increase the challenge, disciplines like free running and parkour take this philosophy to a more acrobatic and dynamic level. All you need to do is step out your back door and start having fun.
7. IntenSati
If you are looking for some added inspiration, IntenSati may be for you. Taking elements from yoga, kickboxing, aerobics and dance, this full body workout engages the heart and soul. What makes IntenSati unique is the empowering phrases that are woven in throughout the class. Reciting with the instructor or repeating the uplifting phrases during movements helps integrate the mind and body. IntenSati is derived from the words “intention” and “sati,” which means mindfulness. Together it makes for a physically challenging and uplifting hour. The goal of the class is to strengthen muscles as well as self-confidence, willpower and self-respect. For an inspirational boost, give IntenSati a try.
Studio Fitness | 683 E. Broad St., Bethlehem | 610.419.3500 | studiofitnesslv.com
Whatever you choose to incorporate into your program, remember variety is good for the body and mind. Choose programs that are appropriate for your level of fitness and always consult your doctor before starting any exercise program.
by susan bianchi, ms, health & wellness coach
