2016 is here! New year resolutions have been made and now is the time when most of you are re-evaluating what is going to be important to you this year. About 40-45% of Americans make resolutions each year says John Norcross, distinguished professor of clinical psychology at the University of Scranton in Pennsylvania. 50% of those resolutions are about being in better physical shape and health. However, Norcross says about half of those individuals will drop their resolution within one week... SO does that mean new year resolutions are all for not? I don't think so. Resolutions are a time to prioritize your life and re-visit what makes you truly happy and fulfilled. I think goal setting is what a resolution ultimately is, and when it comes to staying in shape it's all about your goals.
The concept of tracking every step, mile, and work out isn't going anywhere. In fact, a wearable fitness tracker (example, Fitbit) is the number one on this year's list. Amy Nouri, media relations for Garmin International says, “Studies have shown the health risks of a sedentary lifestyle; wearable tech provides users with 24/7 accountability, tracking numerous aspects of your day, including steps taken, heart rate, stairs climbed, miles run or cycled in workouts, sleep patterns, and more which can be used to motivate users to live more active, healthier lifestyles.”
If you don't already have one, look into a wearable tech device, the awareness alone will motivate you to stick to your goals.
Body weight training is such a convenient way to stay in shape. No equipment is needed, and you can still get an amazing cardio or strength work out with it. Simple ways to maintain in shape with this training is by incorporating it into your daily life. For example, I do this one at home ALL the time. While watching your favorite show (The Bachelor) designate 4 different weight free exercises to do during the commercial breaks: squats, push ups, sit ups, tricep dips. Keep yourself moving even when you're vegging out and you'll see the results.
High Intensity Interval Training (HIIT) may be a new way to train for you. The trend this year is all about short bursts of high energy followed by resting periods. This might sound too intense to you, but this concept of training isn't new. In fact, athletes and trainers have been using this concept for quite some time now- someone just gave it a fancy name. So what's so special about the HIIT concept? According to Jason Bell, trainer at YG Studios, San Diego "The reason it’s so popular: It’s versatile, effective, and efficient, taxing both aerobic and anaerobic fitness, increasing endurance, and building muscle and increasing strength, all at the same time. Plus it creates an “after burn effect.” This after burn allows for more fat and calories to burn up to 48 hours after your routine.
What’s even more, research from a 2012 Journal of Obesity study revealed that 27 minutes of HIIT three times per week offers the same aerobic and anaerobic improvement as five weekly 60-minute steady-state cardio sessions.
Don't be scared of lifting. If you're worried about becoming too bulky, don't. Strength training, especially for us women has so many benefits: builds bone strength, helps prevent heart disease, decreases chances of obesity, and builds LEAN muscle. Yes, ladies, lean. Try attending a strength based fitness class like, Group strength which teaches you how to target specific muscle groups and is offered right here in the hospital.
As a fitness instructor myself, I can attest that trying at least one of these trends will help you stick to your fitness goals.
Stick with your resolution and watch it become a habit- Good luck!