Fitness and health more than just a trend

With the new year’s fresh start, people place priority on health and fitness.

Usually, resolution goals hinge on sculpting our individual figure. Last month, the American Council on Exercise released its top fitness trends for 2009.

Circuit and kettlebell training provide time-efficient workouts for the total body and cardiovascular system. Those bored with traditional means can supplement these into their weekly activity.

According to MayoClinic.com, interval training, which is the foundation of circuit routines, lets people burn more calories by alternating bursts of rigorous and light activity.

Incorporating varied intensities in strength training and cardio sessions allows people to make significant gains. Overall, strength and endurance can increase beyond the levels established by traditional weight and aerobic workouts.

Reduced soreness can be an additional benefit. MayoClinic.com says alternating bursts of intense exercise with smoother intervals helps reduce the buildup of often painful muscle waste products.

Associate professor of exercise science and program coordinator Mike Martino said the current research supports the use of interval training. Circuit sessions integrating total body exercises give you a fresh sequence.

“Pick ten of your favorite exercises total body and do a workout like that. Go from one to the next and try to alternate upper and lower body. You can manipulate interval training to change up your workout,” Martino said.

Having a solid aerobic base before entering interval phases of strength training speeds up recovery. Putting in at least 30 minutes of varied cardio activity two to three times per week is helpful.

“When you start to segway into interval training, don’t kill it right away. It’s humbling, but do a lot less than you think you can do,” Rich Dobson, exercise science graduate student said. “Be smart about what you’re doing and build. Try to work on time and building a base rather than trying to hit it hard.”

Martino said one negative of circuit training is the increased interval intensity, which could cause injury if the body is pushed too hard.

Tying into the the concept of whole body conditioning, an old Russian tradition of kettlebell training hits multiple muscle groups simultaneously. The United States has only recently caught on to a system that has helped Russian weightlifters and special forces for over one hundred years.

A kettlebell is a cast iron weight resembling a cannonball with a handle.They range anywhere from 10 to 100 pounds in traditional or smoother vinyl coated finishes.

Numerous exercises with the kettlebells help increase strength, as the entire body must be engaged to lift and control the bell. Improvements in grip strength, range of motion and core strength are all advantages.

Hip swings, cleans, rows and presses are a few ways to integrate the kettlebells. Martino said optimal entry level weight is around 15 pounds for females and 25 for males.

Alternating the use of one and two armed movements gives the individual multiple ways to get major training done in a short period. Kettlebells fit into circuit workouts as well.

One drawback is that it requires a lot of room and a flat surface like a rubber mat or outside grass areas.

Learning and maintaining the proper technique is a top priority. For those willing to commit the time and focus to advance their overall conditioning, kettebells present a new challenge.

“You have to have dedication and motivation to keep coming back to stuff like the kettlebells,” Dobson said. “It’s about knowing what you’re doing and how it fits into the big picture.”

Dobson said working with one or multiple partners makes these fitness methods easier. The available facilities and exercise training resources at GCSU can accommodate those curious about circuits and kettebells.

Fitness trends like these give people a way to step towards better health. An overall healthy lifestyle includes more than visual appearance.

“[Wellness] is not a one-demential model, that’s where people go wrong,” Martino said. “Most people are more worried about how they look than what kind of health they’re in.”

Dobson said those who work hard in the gym but eat terribly won’t get the optimal gains from exercise because of the imbalance.

“If you do [exercise] to make you feel better, it’s gonna stay with you forever,” Martino said.

Posted by Colonnade Archives on Feb 6 2009. Filed under News. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry