Happy New Year! As our minds start to focus on the year ahead, many will be thinking about making fitness and lifestyle changes. If this has got you wondering what the next fitness trends will be for 2018, then take a look at my top 3. You can decide if you want to take any of them on!
2017 has been a huge year for boxing, and it is predicted that 2018 will follow suit.
Whether at home, in the gym, or in group fitness classes, there are going to be plenty more women learning to bob and weave and throw a one-two punch this year.
This is the calmer cousin of HIIT (High Intensity Interval Training). LIIT workouts will still burn the same calories, but will take an extra 30-40 minutes to complete.
It can be as easy as taking a walk and changing direction and speed every 5 minutes. While you still need to incorporate intervals, the intensity is not as brutal as a HIIT session.
Fitness games have left the scene and in their place are virtual reality workouts.
The Omni by Virtux is a 360º small treadmill that connects to a game and allows you to run, pivot, jump and crouch while wearing trainers that interact with sensors on the treadmill. However, this all sounds a little too futuristic for me!
Supersets
Crank up any workout with this super-charged approach in which two exercises are performed back-to-back with no (or minimal) rest in between. Start with lower reps and then build up as you become more confident.
Stitch is a pain that appears in your side as you exercise and could be related to posture.
Those who slump their upper back forward when they exercise are more prone to a stitch as the position aggravates the nerves in the abdominal wall.
Try standing up straighter when you exercise and the problem should improve.
Plyometrics
These movements are designed to increase speed and explosiveness while strengthening joints and muscles. Types of plyometric exercises include broad jumps, vertical jumps and explosive squats. But remember, safe and effective plyometrics are all about quality, not quantity.
Cramp occurs when a muscle suddenly contracts, causing pain. It’s more likely if you’ve been exercising for a long time or are dehydrated.
If it starts, stop moving and try to gently stretch out the muscle. If it really hurts you can try clenching your fists! By tensing a muscle elsewhere in the body, it seems to relax the one that’s cramped.
Plateau
Seeing results takes time and practice, and even then, it’s common for progress to eventually come to a halt. Since the body naturally adapts to the stresses of exercise (especially if performing the same routine daily), try varying the programme and revving up the intensity to push past workout slumps.
Add in a ‘half rep’ between reps. Once you get to the bottom of a squat, come up halfway then squat again before coming up. This will keep you in the part of the squat where you are weakest for longer, working your muscles harder.
Circuit training
A series of strength and cardio moves to blast maximum calories and fat. As you progress, you will be able to repeat the circuit two or three times through with no, or little, rest.
Press up with a medicine ball under one of your hands. This will help target the chest muscles more and make you work harder. Roll the ball from side to side and aim for 15 push-ups (or as close as you can get!).