I just came across this article from Health on fitness trends and WOW if it didn’t hit some red flags for me as well!
There will always be fitness trends but some of these trends will never die…read the list and then check out my recommendations below.
So, here is the top 10 Fitness Trend to Leave Behind from Health Magazine
- Working out just to burn calories.
- Copying celeb Instagram workouts.
- Doing single exercise “challenges”.
- Thinking lifting will make you “bulky”.
- Going hard for every workout – and never taking a day off.
- Believing workouts will “lengthen” your muscles.
- Doing “one-size-fits-all” workouts.
- Using a waist trainer to slim your core.
- Pairing exercise with booze.
- Taking heated cardio classes.
Let’s break it down and what Shape It Up’s opinion is…on Fitness trends to ditch
Working out just to burn calories.
With all the wearables, apps and fitness equipment that give you tons of data…number of steps, food logging, scales, body fat percentage, your calorie burn, you exercise calorie burn, heart rate, taking time to breathe…yes this is all awesome information ….as long as you are using it for good. But if you are exercising JUST to burn off the double mocha chocolate triple caramel latte coffee muffin you just devoured than you are approaching your fitness in a detrimental way. If you continue to trade calories for calorie burn sake you will get caught in a vicious cycle of overeating then over exercising to “burn off” the over consumption. This is different than understanding calories in vs calories out. If you are exercising to punish yourself for overeating than you will never keep the weight off.
Copying celeb Instagram workouts.
Just because it works for one person does NOT mean it will work for everyone. When you are ogling these workouts, you don’t have the full picture. What is the celebrity’s health history? Are you getting the whole story?…Do they have an eating disorder? Are they eating barely enough to sustain themselves so they get through whatever movie or show they are getting shredded for? And this one is KEY à Do they maintain this look AFTERWARDS?
This reminds me of a Will and Grace episode, where Grace is stalking this lady, named Carol, in their gym. Carol has hired a trainer and Grace not wanting to invest in hiring a trainer just follows them around (lurking behind equipment following along with the trainer’s workout). The trainer notices her and calls her out on doing the workout. Grace taunts the trainer and says he’s not a good trainer because she hasn’t noticed any changes in her body except that her butt has gotten bigger. The trainer then states that’s because the workout was designed to make Carol’s butt bigger and her chest smaller.
THIS is why at Shape It Up you get a customize program designed for you!
Yes, this is a clip of a tv show but how many times have you followed a generic program and either not seen the results you want OR you get the results but aren’t able to keep them?
Doing single exercise “challenges”.
Okay, this one doesn’t bother me too much except when it is super extreme.
If you want to do a plank for a month to “jump start” your fitness than go for it.
Just make sure your form is good.
Interested in learning how to do a plank correctly? Click here.
This also comes under “get a customized program designed for you”. Maybe doing 5,000 burpees is not good if you don’t know you have a herniated disc?? Ya think! Get a customized plan made for you.
Thinking lifting will make you “bulky”.
Okay this one needs to die a quick death. This myth has desperately been trying to stick around…it is just not true.
I have a current client who used to come to my boot camp classes about 10 years ago. She would only use 5lbs weights. I could not convince her to use anything heavier. When I stopped doing boot camp classes I didn’t see her for a while. Then she came back to my personal training sessions and is lifting 20 lbs weights in shoulder presses. She is so strong and so much healthier than she ever has been. She is not bulky. She is not “beefy” looking. In order to get that “toned” look, ladies you need to lift heavier weights. For sure one of the fitness trends to ditch!
Going hard for every workout – and never taking a day off.
I think this is important for everyone but especially women over 40.
This does not mean that you can’t do something every day. I like to have an active recovery day which might be causal walk, Pilates or yoga. A day for your body to rest and recoup.
Power lifting is a great way to exercise. But unless you want to BE a power lifter…women over 40 do not need to do those extreme movements to get lean. There are many extreme workouts that just put your joints in bad positions opening you up to injury. You can still get fit AND make your body last.
Believing workouts will “lengthen” your muscles.
When I hear “lengthening your muscles” I envision a ballet dancer. Maybe you do too? Or A Victoria’s Secret model. This is where having an educated trainer comes in handy. What do you want to look like and what is your body structure? Once I know those two things then I know what type of program to design for my client. Having that lengthened look will be determined on how much body fat and how strong you are.
When I was a professional ballet dancer, I was not as strong as I am today after training with heavy weights. In my ballet days, my muscles were leaner because I didn’t have as much strength in them. Meaning back in my dancing days 5 lbs weights would have been pretty heavy to hoist over my head now 20 pound dumbbells are where it’s challenging. It’s a different type of strong. Like with yoga…you might be able to balance on your hands but can you lift up a 50 lbs of dog food? This comes down to your goals.
Doing “one-size-fits-all” workouts.
This is along the same lines as following a celeb workout.
Get a complete plan designed for you and your goals. It helps you stop wasting time. You hire an expert to save time. If you’ve be going at it on your own and you haven’t seen the changes, it’s tine to get expert help. Unless you want to keep wasting your time on generic workout programs??
Using a waist trainer to slim your core.
It’s funny, it was all the rage for dancers to wear what we called “trashbag pants” to ballet class. The idea was to keep your hips warm so you could be more limber and get a better stretch. And they did that….you know what else they did? They made you sweat (you looked like you had an when you took them off to expose your leotard and tights). These waist trainers just remove water…they make you sweat. You know what happens when you drink water again?? Yeah those “inches” you thought you lost…they come back. And before you think “well, I’ll just not drink water”…you will soon find yourself in the hospital for dehydration.
Pairing exercise with booze.
I have some clients who can do without alcohol and then I have some clients who fit it into their lifestyle. So, I you want to have a celebratory drink after you ran a race…great! But what isn’t healthy is drinking WHILE exercising. Not a good combination. Not only are you not as coordinated but your circulatory system is so busy trying to pump out the alcohol that it could put an extra strain on your heart.
Taking heated cardio classes.
This is in line with the waist trainers….cardio heats up the body naturally. Why would you want to add more heat? You are just sweating more or possibly setting yourself up for dehydration or worse heat stroke. You don’t need to be drenched with sweat to get a great workout.
So there you have it! Definitely, fitness trends to ditch!
Have you heard about some crazy workout or diet plan? I want to hear about!