Most people love to try new things. Being
adventurous about trying new fitness trends is a great way to
prevent boredom and overcome certain performance plateaus. But it
can be risky. The fitness community is not well-regulated and, in
some instances, individuals lacking knowledge of physiology have
created fitness options that are not effective and possibly
unsafe.
Let's look at a few of the most popular fitness trends and
sort myth from fact.
Flexibility: Guidelines for flexibility have
changed drastically within the last few years. Static stretching
before starting exercise is no longer recommended for the general
exerciser. According to the American College of Sports Medicine,
your best bet is to stretch either after exercise or independent of
it.
What about warm-ups? Any active person should
do at least five minutes of cardiovascular exercise of
low-to-moderate intensity to reduce the risk of injury. If you are
already suffering from an injury, your therapist may give you
specific stretches to perform prior to, after or separate from
exercise.
If you're interested in higher-level flexibility, consider
yoga. Most forms of yoga are safe and effective if done properly.
Be aware, though, that certain classes pose more risks than
others.
Ashtanga or Power Yoga classes can involve abrupt dynamic
movements that are not suitable for anyone with a low level of
flexibility. Lower-level yoga classes are more appropriate for
those individuals.
Also popular are Bikrim Yoga or "Hot Yoga" classes, which are
performed in a room where the temperature is 90 degrees or higher.
These classes can be dangerous for people with heart conditions,
high blood pressure, diabetes, and other chronic health
limitations, particularly during the colder months. Before signing
up for these classes, consult your physician.
Strength: Resistance exercise has undergone a
revolution as well. Functional strength training is replacing the
tried-and-true methods of weight training. Incorporating balance,
agility, or exercises that challenge coordination into strength
training routines may allow the body to respond better both in
daily living and in sport-specific situations.
Examples of trends in strength training include the stability
ball, the half-ball (such as the BOSU©), kettle
bells, and even high-frequency-vibration equipment.
If you're not interested in purchasing strength equipment,
try performing bicep curls, lateral raises, and upright rows while
standing on one foot. This technique often can provide similar
benefits.
Cardiovascular exercise: The most common trend
in cardiovascular exercise involves monitoring the heart rate and
focusing on training intensity. The reliability of heart-rate
monitors on exercise equipment is questionable, so using an actual
heart-rate monitor that straps around the chest and includes a
watch to provide feedback can be helpful. This equipment ranges
from the very basic, which displays only the heart rate itself, to
the extremely complex, which incorporates a global positioning
system. What you choose depends on your needs and performance
level.
Classes: Not since the aerobics craze in the
'80s have exercise classes been so popular. Spinning classes,
pool classes, "cardio boot camp," "piloga" (a combination of
Pilates and yoga) classes, and ballroom dancing classes are just a
few examples.
Be cautious about the suggested benefit of a class. In most
cases, you are likely to gain some benefit, but it may not be the
benefit you are looking for. For example, if a class claims to
offer aerobic exercise but is largely based on strength, the
likelihood that it will improve aerobic fitness is slim. Contact an
exercise physiologist or a health or fitness professional if you
have questions about the benefits of a particular fitness
class.
Heather Nettle,MA, isCoordinator of Exercise Physiology Services at Cleveland Clinic
Sports Health. She can be reached at 216.444.2096.