Blog – Island Fit

2021 Worldwide Fitness Trends

Eke Aiono — Fri, 09 Apr 2021 16:47:09 +0000

The year 2020, also known as the year of the Covid-19 pandemic has shifted the fitness community to rethink fitness trends on how we can continue to do business and stay in business in 2021 and beyond. These fitness trends were collected from a survey that was conducted by the American College of Sports Medicine (ACSM) whom has been collecting these feedbacks for the past fifteen years. Although we can not accurately predict the future, this survey serves to assist owners, operators, program directors and health and fitness professionals with making important business and program decisions.

Here are your top 5 Fitness Trends for 2021

1. Online Training: The Covid-19 pandemic has forced everyone in the fitness industry to use different platforms for virtual training. This trend uses digital streaming technology to deliver group, individual, or instructional exercise programs online. This type of training is either available 24/7 through prerecorded or live streaming trainings.

2. Wearable Technology: Wearable technology was the number one trend since 2016, with the only exception in 2018 where it was at number three. We use MYZONE at IslandFit where it has become an important component of our training programs. These devices are designed to provide instant feedback on trainings, giving both the users and coaches the opportunity to adjust training duration and/or intensity. A US$100 billion industry that it’s here to stay.

3. Body weight training: Using your own body weight with different planes of motion to create a dynamic training program. The Covid-19 year has forced coaches and users to be creative with programming using your own body weight as a training modality. An inexpensive, versatile and effective option than using fitness equipment.

4. Outdoor activities: Perhaps of the pandemic, but outdoor activities will continue to grow as most people are either not comfortable wearing masks while working out indoors, or feel much safer to be training outdoors. Group walks/runs. team bike rides and outdoor group fitness classes will continue to grow as long as we are recovering from the pandemic.

5. HIIT: A staple at IslandFit. High Intensity Interval Training, involves short bursts of higher intensity bouts of exercise followed by a short period of rest. This type of training helps to boost your metabolism while burning tons of calories even after you leave the studio.

We are proud to say that IslandFit offers and provides our members with different training programs from the top 5 fitness trends of 2021

Heat Stress

Eke Aiono — Mon, 09 Dec 2019 20:20:27 +0000

Body temperature is influenced by changes in the environment and physical exertion. Working hard or training outdoors on a hot day has the potential to lead to a dangerous condition called hyperthermia, a condition in which body temperature rises and may lead to injury when the body exceeds 102°F. To avoid this, be sure to watch for the following symptoms.

• Higher than normal heart rate during training.
• Very rapid breathing.
• Heavy sweating, sometimes followed by a decrease in
sweating.
• Confusion, dizziness or disorientation.
• Pale skin.
• Extreme thirst and dehydration.

If you or someone you know has any of the above symptoms, the following treatments may assist with recovery, otherwise contact emergency services immediately.

• Stop training
• Move to a shaded or air conditioned area
• Remove excess clothing/equipment
• Drink cold beverages
• Put chilled cloth around neck area
• Place entire body in cool water

How’s your Squat?

Eke Aiono — Mon, 09 Dec 2019 20:19:31 +0000

One of the most effective, researched and frequently used exercises in the world of fitness is the “squat”. A fundamental movement pattern, the squat is the subject of much debate, from “proper” squat technique to its “effectiveness” in sport or clinical settings.

When performing squats, consider these basic guidelines:
•Select the most comfortable squat stance (within reason) and/or start from a narrow-stance position
•Foot position should allow for both knees to move in line with toes to ensure proper patellar tracking.
•No valgus or varus movement should be present during the squatting movement.
•No lumbar flexion or excessive forward lean should be present, think knee dominant.
•No heel raising or elevation should occur during the squatting movement.
•For optimal recruitment of involved musculature, a sufficient squat depth should be reached, as displayed by squatting to parallel or below parallel, in a comfortable position.

Plyometric Training for school-age youth

Eke Aiono — Mon, 09 Dec 2019 20:18:51 +0000

Children and adolescents need to participate regularly in physical activities that enhance and maintain cardiovascular and musculoskeletal health. While boys and girls have traditionally been encouraged to participate in aerobic training and strength building activities, a growing number of children and adolescents are experiencing the benefits of plyometric training. Plyometrics refer to exercises that link strength with speed of movement to produce power and were first known simply as “jump training.”
Current research has underscored the potential benefits of plyometric training for school-age youth. Previously thought of as a method of conditioning reserved for adult athletes, plyometric training can be a safe, effective and fun activity for children and adolescents provided that the program is properly designed, sensibly progressed and supervised by qualified professionals.

Benefits of Plyometric Training

. Conditions the body through dynamic, resistance exercises which include hops and jumps that exploit the muscles cycle of lengthening and shortening to increase muscle power.
. It helps to condition the nervous system to react more quickly to the stretch-shortening cycle that occurs during different explosive movements.
. Enhances a child’s ability to increase speed of movement and improve power production.
. Regular participation in a plyometric training program helps to strengthen bone and facilitate weight control.
. Well-rounded training programs that include plyometric training have been found to decrease the risk of sports-related injuries.

Never too late to start Training!

Eke Aiono — Mon, 09 Dec 2019 20:17:49 +0000

Despite the known benefits of physical activity to health and physical function in aging, the proportion of older adults meeting recommended physical activity guideline remains low (27%). One in four individuals ages 65 years and older falls in the United States every year, and falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults. There are numerous benefits of various modes or combinations of physical activity, such as progressive resistance training, multi-component training, dual-task balance training for fall related injury prevention, and for specific physical function outcomes, such as strength, gait, and normal activities of daily living. Physical activity reduces the risk of fall-related injuries in older people by 32-40%, and this includes severe falls requiring medical care or hospitalization. Chronic diseases account for 75% of health care spending in the United States, and about 80% of adults ≥60 years of age have at least one chronic condition, and 77% have at least two. Low levels of daily physical activity often co-exist with chronic disease, thereby accelerating the risk of functional decline, disability, and mortality. Aerobic, muscle-strengthening, and multi-component physical activity appear to have the strongest relationship to improvements in physical function in the general aging population, as well as among those with chronic conditions. Thus, such activities may delay or improve mobility disability, and loss of independence in aging and also indicate that it is “Never too late to start Training”

HIIT (High Intensity Interval Training)

Eke Aiono — Mon, 09 Dec 2019 20:17:03 +0000

Differing from moderate-intensity aerobic exercise, high intensity interval training (HIIT) consists of alternating short periods of intense exercise with recovery periods of low to moderate-intensity movement.
HIIT has long been an important training strategy for competitive athletes and is very effective at stimulating physiologic adaptations that lead to improved performance. Although the risk of musculoskeletal injury and cardiac events is increased with higher intensity exercise, HIIT undertaken as an athletic training component has been historically associated with minimal risk. Research studies using subjects with a variety of health conditions and older adults suggest similarly low cardiovascular event rates, consistent with the more commonly used moderate-intensity aerobic training method.

Benefits of HIIT include:
improved aerobic and anaerobic fitness
improved insulin sensitivity, glucose tolerance, and lipid profiles
reduced arterial stiffness and improved blood pressure
increased skeletal muscle fat oxidation
increased post-exercise metabolism
enhanced weight loss
reduced abdominal and subcutaneous fat
increased exercise adherence

Mixing one to two HIIT sessions into the weekly training program will stimulate additional physiologic adaptations, provide training variety, and add an element of fun to the workout.

Train yourself into Happiness

Eke Aiono — Mon, 09 Dec 2019 20:16:19 +0000

It is unrealistic to expect to feel positive emotions all the time. After all, experiencing negative emotions from time to time is part of being human, and we experience a full range of emotions as our circumstances and situations change. However, if we look at negative emotions through the lens of contentment, they can serve a purpose. We can use the information we gather from negative emotions to make decisions about our health behaviors and to set realistic personal goals. While negative emotions can be useful, it is important not to give them too much free reign. Dwelling on negative emotions can flood your body with stress hormones that can lead to health consequences such as insomnia, depression, high blood pressure and overeating.
Training reduces stress hormones in the body while simultaneously improving mood. 30 minutes of moderate-high intensity training performed 3 days a week can have a positive impact on mood, and it may help serve as a stress buffer if and when you encounter difficult situations throughout the day. The research has confirmed that training is consistently linked to happiness. Those meeting the physical activity guidelines of accumulating at least 30 minutes of physical activity on most days of the week were 30% more likely to report feeling happy than those not meeting the guidelines. While working out and training seem to play a pivotal role in happiness, remember that this is simply one piece of the puzzle. People who self-identify as happy often report having healthier relationships with family and friends and higher levels of spiritual wellness. So, in your pursuit of happiness, remember to nurture your relationships and to set aside a little quiet time each day for contemplation and meditation. And, of course, keep Training.

Warm-Up/Cool-Down/Stretch/Recovery

Eke Aiono — Mon, 09 Dec 2019 20:15:32 +0000

Dynamic Warm-up: A dynamic warm-up is a great way to prime the body for training. Lingering soreness can be alleviated by a dynamic warm-up by encouraging blood flow and movement through a large range of motion. A dynamic warm-up consists of a few minutes of an activity that will elevate heart rate (such as jogging, jumping jacks, or cycling) followed by dynamic movements (such as lunges, leg swings, or arm circles). These movements should move joints through a large range of motion, coming in and out of the movement without stopping for too long.

Active Cool-down: By performing a few minutes of low intensity aerobic activity after a workout, the body is able to gradually decrease blood pressure and heart rate, while preventing blood pooling in the limbs. During intense training, the body breaks down chemicals that can cause fatigue and muscle soreness. Incorporating an active cool-down is a great way to circulate the cellular waste products so that they do not accumulate in the muscles. It is important to note that even if you don’t feel sore after your workout, the waste products that build up in the muscles can cause fatigue during your next workout, ultimately affecting performance. A great way to accomplish an active cool-down is by walking on a treadmill or pedaling a stationary bike at an easy pace for 5 to 10 minutes at the end of your workout.

Stretching: After your heart rate has returned to resting levels, the next step is to begin focusing on the muscles that you worked out. Muscles can become tight and fatigued from training and stretching can alleviate sensations of tightness and restriction. In order to keep the tendons and muscles mobile, it is recommended to stretch each muscle group for at least 60 seconds. The idea is to let the muscle relax into the stretch, where forcing a position can cause the muscle to tighten up or even cause injury. All stretching and mobility exercises should be completed in a slow and controlled manner,

Hydro-Massage: Post-workout massage is part of the recovery strategy. Current research indicates that it is effective in reducing muscle soreness and perceived fatigue after training. Massage can increase blood flow to the affected area and has been shown to decrease pain and inflammation caused by metabolic products that have built up during exercise.

What is Functional Training?

Eke Aiono — Mon, 09 Dec 2019 20:14:11 +0000

“Functional training” a tremendous popular term we hear personal trainers throw around in any fitness setting, but just like “core training” the concept of functional training or functional fitness is nothing new. In fact, our early ancestors relied on physical endurance, agility, balance, core strength, proprioceptive awareness, neuromuscular coordination, and other functional fitness attributes to eat and live. This requirement has changed significantly as the high-tech revolution eliminated many challenging multi-directional physical work tasks. The result has been an increased incidence of work-related repetitive strain and cumulative trauma injuries, and inadequate whole-body conditioning to carry out many real-life activities. Functional training focusing on activities requiring multi-directional movements (transverse plane) and the simultaneous coordination of a variety of muscle groups, may prevent some of these injuries and provide a stronger base of conditioning for undertaking various life and recreational activities.

Typical resistance training workouts using selectorized weight machines and cardio sessions tend to isolate muscle groups and challenge them with single plane or linear movements. Thus, although excellent for promoting health benefits and developing a base of conditioning, such workouts fall short of training the body for the multi-directional movements required for many common life activities. Simple equipment such as kettlebells, sandbags, slammer balls, are excellent tools in executing and mimicking some of these multi-directional movement patterns.

Participation in some sort of functional training/multi-dimensional training program will help minimize declines in functional strength, coordination, balance, and many other functional attributes associated with “living”. Annually, numerous people incur severe injuries because of trips and falls. Many of these events could be prevented by including patterns of movement in a training program that develop kinesthetic awareness, body control, and balance.

Worldwide survey of Fitness Trends for 2020

Eke Aiono — Mon, 09 Dec 2019 20:12:44 +0000

For the last 14 years, ACSM (American College of Sports Medicine) has circulated an electronic survey to thousands of fitness professionals around the world to determine health and fitness trends for the following year. This survey guides health and fitness programming and training efforts for 2020 and beyond, and as fitness professionals and studio owners, this survey together with continuing education help in determining real trends vs fads, investments in new equipment, marketing efforts to potential new members and a better understanding on how to improve our services and deliver results for our members.

Your top 5 Worldwide Fitness Trends for 2020 are;

1. Wearable technology includes fitness trackers, smart watches, heart rate monitors and GPS tracking devices. Wearable technology has been estimated to be about a $95 billion industry. This trend tops the list for the 2nd consecutive year and for the 4th time in five years.

2. High-intensity interval training programs typically involve short bursts of high intensity bouts of exercise followed by a short period of rest or active recovery. Note that HIIT has been in the top 5 between 2014 and 2020. HIIT happens and it’s here to stay.

3. Group training are designed to be effective, motivational for different fitness levels with fitness instructors leading and motivating the group. The classes could be equipment-based classes, indoor cycling to dance based classes.

4. Training with free weights. Previously, this category described as “strength training.” I’m glad that “strength training” was dropped in favor of the more specific free weight training. Barbells, kettlebells, dumbbells, sandbags, TRX, medicine ball, are all considered free weight training.

5. Personal training has been a Top 10 Trend since the first published trends report in 2006. Personal training includes fitness testing and goal setting with the trainer working one-on-one with a client to prescribe workouts tailored to the individual’s needs and goals.

As owners of IslandFit, we are extremely excited that we can offer and provide our members with the top 5 training services and programs on this 2020 fitness list.