One of the best ways to stick with an exercise regimen is to find an activity that appeals to you. And these four workout trends may pique your interest. They are not age specific and most can be tailored to your needs. But they do have pros and cons.
1. Circuit training
When people talk about circuit training today, they probably don't mean working out on a range of fitness machines. Today's circuit consists of a series of exercises, arranged at separate “stations” in different parts of a large exercise room. The exercises focus on agility, balance or strength, and they alternate between upper and lower body movements to avoid excessive fatigue in a muscle group.
For example, you may be asked to do 10 squats, running a pattern of cones, doing 10 pushups, jumping rope for 30 seconds, and lifting small weights; it depends on what the instructor sets for you. A workout consists of completing the circuit several times in a row to keep you moving and increase your heart rate.
Benefits: This training is varied and can be different every time, which makes it interesting. Plus, you get an aerobic workout — the kind that gets your heart and lungs pumping.
Cons: Not knowing what to expect can catch you off guard if there's an exercise that's too challenging. Talk to the instructor beforehand to learn how to adjust the routine if necessary.
2. Cognitive workouts
These workouts combine aerobic exercise with basic brain challenges — two great ways to keep your mind sharp. In addition to guiding you through a fitness class, your instructor also walks you through verbal brain games that you answer while exercising. For example, you may be asked to count back by two, call out the president's name in a particular year, or remember three numbers to recite later.
Benefits: Cognitive workouts pose a 'dual-task' challenge to the brain – your brain must allocate resources to the physical activity and the cognitive task. That involves the frontal lobes, an important part of the brain for decision-making, impulse control, planning, and other executive functions.
Cons: These classes are so new they're hard to find, but they're popping up in sports clubs across the country. Ask your gym if it offers fitness classes with cognitive challenges or brain games.
3. Battle Ropes
Shaking and hitting large, heavy ropes anchored to a wall is popular with younger adults and can be helpful and fun for older adults too. The ropes come in different weights and you usually take a squatting position while shaking them to stabilize your body. An instructor will guide you through the movements necessary to complete a workout. Making small waves with the ropes for a while will give you an aerobic workout. If you knock down the ropes or make bigger waves, you build up strength.
Benefits: This is a fun way to improve muscle strength and endurance, and it's easy to adapt to your abilities.
Cons: Lifting and lowering the ropes with force can cause injury if you have shoulder or back problems.
4. Streaming trainings
We're home now, but your sports club is closed. Thanks to technology, it doesn't matter. Wherever you are, you can join a class as it takes place or you can receive individual personal training by 'streaming' a training - that is, watching it live via computer or smartphone.
Benefits: Unlike using a recorded workout video, streaming a workout offers all the excitement of joining a live workout class without having to go to a gym, and in some cases it's cheaper than paying for a gym membership. Plus, you can find a wide variety of workout styles and intensities to suit your needs — everything from cardio, strength, flexibility, or high-intensity interval training to yoga, Pilates, or tai chi. If you work with a personal trainer for individual training, you can talk back and forth with your instructor via video chat.
Cons: The instructor may not be aware of your limits and needs, and may not be able to see if you are doing an exercise correctly. And if you are not familiar with the program, you may be at risk of injury.
