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The Fitness Class That Burns More Calories Than Cycling
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Is Your Cellphone Ruining Your Fitness?
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The Super Fun New Fitness Trend
A few sets on the leg curl machine might boost your heart rate, but will you enjoy them? Probably not.
Luckily for strength-training haters, an increasing number of gyms are adding gear for a new type of workout—called functional or playground fitness—that’s designed to be more effective than your typical routine—and way more fun.
Because machines at the gym isolate individual body parts, they’re not the ideal training for real-life situations—like sprinting to a bus with a heavy bag of groceries. Worse yet: “People are bored to death by isolated movements,” says Jon Hinds, founder of Monkey Bar Gymnasiums. “It’s become a chore.”
Functional fitness, on the other hand, involves more intuitive, dynamic movements like running, jumping, crawling, and climbing. With this new kind of workout, fitness isn’t the main goal, but the byproduct of the activity, says David Jack, a performance coach and the director of Teamworks Fitness. The result: a more athletic body that won’t leave you feeling surprisingly weak when it comes time to push a shopping cart or lift a heavy box.
While you can use your environment to get a functional workout anywhere (park benches are awesome for jumping over or climbing under, for example), special “playground” equipment is showing up at more and more gyms.
No clue how to use them? Just try one of the new exercises in the below slideshow. Do whichever combination of moves you prefer for 10 minutes twice a week, and focus on the freedom of movement, suggests Jack.
8 Super-Effective Functional Fitness Exercises
photo: iStockphoto/Thinkstock
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The Hottest Fitness Trend of 2013
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The Best Pet-Friendly Fitness Classes
Fat dog, fat owner? Not necessarily. But if you move too little and weigh too much, there’s a good chance your pooch does, too. In fact, 52.5 percent of U.S. dogs are overweight or obese, according to the Association for Pet Obesity Prevention’s 2012 National Pet Obesity Survey. But a new trend could help both you and your four-legged friend shape up together: A growing number of fitness classes across the country are offering fun workouts for people and their pets.
Like humans, dogs benefit from any kind of physical activity, says Tricia Montgomery, founder and president of K9 Fit Club, a Hinsdale, IL-based fitness club for dog owners. And when that tail starts wagging, owners find the motivation they need to make regular exercise a routine.
Sure, there’s no proven correlation between the health of a dog and that of its owner. But a more fit and happy you will likely rub off on your pooch and keep his behavior in check, says Montgomery. Even better: Unlike your other workout buddies, dogs never work late, sleep in, or choose “drunch” over a Sunday morning fitness class. So schedule a workout for you and Sparky at one of these fun places across the country:
K9 Fit Club’s Boot Camp
You don’t need hand weights or resistance bands to break a sweat in K9 Boot camp classes, which are taught by fitness and animal trainers. Just scoop up your small dog to do bicep curls, or place your larger dog’s paws on your knees during a wall squat. The 55-minute classes put your strength and agility to the test and promise a heart-pumping workout for you and your dog—not to mention quality time together.
$ 15 per class; various locations in Illinois, Tennessee, Pennsylvania, Nevada, and Florida—and more coming soon
Thank Dog Bootcamp
Inspired by Barry’s Bootcamp for humans, Thank Dog Bootcamp combines fitness and obedience training for you and your furry friend. Run by one personal trainer and one physically-fit dog trainer, the course begins with a mandatory consultation to assess you and your pup’s fitness levels. In each hour-long session thereafter, you torch calories and sculpt lean muscle while your dog learns who’s boss (you).
$ 50 mandatory consultation, $ 25 per class with discounts for bulk packages or $ 18 per class to “borrow” a dog; Los Angeles, CA
Bootcamp at FitDog Austin
Some fitness classes for pets focus more on training your pet than training you. But if you want to sprint, strengthen your core, improve your balance, and actually break a sweat, FitDog Austin is the answer. While you can bet you’ll leave with a damp shirt, your dog will walk away extra bendy: The class includes dog stretches and tricks.
$ 12 per class; Austin, TX
The Pack Fitness Doga Yoga
To improve you and your dog’s balance, flexibility, and strength, practice downward facing dog with an actual downward facing dog. The class begins with a walk and flows into a 45-minute yoga class with some doggy massage to leave you both feeling Zen.
$ 12 per class with discounts for bulk packages; various locations in California
Leash Your Fitness Butts and Guts With Your Mutts
This hour-long class sculpts your buns and core from every angle using Bosu balls, TRX, and your own body weight to perform squats, step-ups, and shuffles. Taught by a certified fitness instructor, the class emphasizes fitness for people but also promises to mentally and physically exhaust your dog with constant commands and movements. Why tire out Toto? A tired dog is a well-behaved dog, says Leash Your Fitness founder Dawn Celapino. When you give a dog a job—even if it’s just sitting down—they have to think, which is way harder than a typical walk around the block.
$ 20 per class with discounts for bulk packages; San Diego, CA
Barking Boot Camp
If your dog can sit, stay, and heel, he’s welcome at Barking Boot Camp, a high-energy fitness class that combines resistance training, cardio, “dogstacle” courses, and elements of “doga” (yoga with your dog).
$ 15 per class; New Orleans, LA
Go Fetch Run Cross Training
If you’re bored with your regular dog run, your pup probably is, too. Go Fetch Run Cross-Training classes merge cardio, strength training, agility, core work, and a “down and dirty” obstacle course that promises to challenge participants on both ends of the leash.
$ 25 per class; Brooklyn, NY
photo: Hemera/Thinkstock
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The Coolest New Fitness Classes
Making an Exercise Comeback
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The Coolest New Fitness Classes
Spring is here, which means bikini season is just around the corner. But if your workout routine’s gotten a little stale—and you’re not seeing the results you want—it’s time to spice things up. Luckily, gyms across the country are rolling out some brand-new body sculptors that’ll challenge you and help you build a better, stronger body. Here, four must-try group fitness classes, represented in Venn diagrams (to give you a better sense of what you’re in for if you decide to take one):
photo (thumbnail): Comstock Images/Comstock/Thinkstock
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Making an Exercise Comeback
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NEW breakthrough DVD program from America’s #1 Personal Trainer! See amazing before and after pictures! Click here to learn more.
The Best Social Networks for Fitness Junkies
When you survive a crazy boot camp session or set a personal record on a run, there’s one thing you want to do (besides shower): Tell the world. The thing is, your Facebook friends and Twitter followers probably don’t want to hear it. More than half of social network users think fitness- and diet-related posts are the most annoying updates, according to a new survey conducted by Sweatband.com, a U.K.-based e-commerce site.
Surveyors asked 1,793 Brits about the most irksome social media habits. Fifty-three percent of those polled said bragging about diet and exercise is the worst. Almost as annoying: people who share food photos, write cryptic status updates, invite others to play online games, and post baby pictures. More than 50 percent of respondents said they avoid Facebook and Twitter altogether to avoid these irritating updates, and 38 percent have quit a social media site because of them.
Do you clog others’ feeds with fitness updates? No need to risk losing friends over it—or stop using the web to stay motivated. Instead, share your fitness triumphs with people who actually want to hear about it. All of these social networks are made for workout fiends:
Fitocracy
Unlike other social networks, Fitocracy rewards you with points for being active. Earn enough points, and you’ll get special profile badges (aka bragging rights) and advance to the next fitness level. On this game-like network, you can log and save workouts, monitor your progress, and connect with your most fitness-minded Facebook friends—or meet new ones via shared interest groups. Then, use the corresponding Android or iOS app to broadcast good news or share before and after pictures. You’ll also see friends’ fitness updates via a Facebook-like feed. The best part? You can give each other “props” (the Fitocracy equivalent of a Facebook Like).
FREE, or $ 4.99/month to compete in fitness challenges and save more than eight fitness routines
Daily Mile
If logging every single workout, tracking your mileage, and posting after-workout updates helps keep you motivated, head over to DailyMile.com. You can also search for routes or map your own. Then, connect with fit friends on your DailyMile feed. For even more fun, share a running route and challenge your DailyMile buddies to follow in your footsteps. Not a runner? You can also log swims, bike rides, and other fitness routines.
FREE, or $ 49.95/year for extra features like bulked up analytics, a calendar to plan workouts, and a prettier interface
Map My Fitness
Billed as the world’s largest online community of fitness fanatics, the MapMyFitness family (which includes MapMyHike, MapMyRide, MapMyWalk, and MapMyRun) lets you log in with your Facebook credentials, then record your outdoor workouts using Google maps to automatically tally mileage. Better yet? Link up with friends from your other social networks to swap routes and make sure they’re the first to know when you hit a training goal. You can also access others members’ routes and join groups through the sites to find local events. The coolest part: You can input your workout stats from the tracking device you already use, like Nike+ or Fitbit, and selectively email fitness feats to people outside the network—so even your Facebook-averse mother can stay in the loop.
FREE, or $ 5.99/month for an ad-free MVP Membership with extra features like cadence analysis, training plans, and mobile coaching
photo: iStockphoto/Thinkstock
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4 Ways Your Social Network Can Help You Slim Down
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Is Your Fitness Class Safe?
Yoga may not seem like an extreme sport, but that doesn’t mean you can’t overdo it on the om-ing. In fact, a New York man is suing Hilaria Thomas—Alec Baldwin’s wife—because he sustained injuries during a yoga class she was teaching at Yoga Vida. His claims: Her overcrowded class led to instructor negligence, which resulted in his suffering severe and emotionally upsetting injuries.
Whether or not his claims bear out in court, it’s absolutely possible to harm yourself during fitness classes—and yes, even classes as low-impact as yoga. “Pushing and forcing in yoga leads to tension, stress, and even injury,” says Tara Stiles, yoga instructor and co-founder for Strala Yoga. “Staying safe in your yoga class has a lot to do with finding the ease in your practice. If something doesn’t feel right, back off and relax.”
In the meantime, read up on 6 Fitness Class Injuries and How to Avoid Them.
Who do you think is to blame for fitness class injuries? Sound off in the comments below.
photo: Creatas/Thinkstock
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The Hottest Fitness Trends of 2013
If you swear by curls, pull-ups, crunches, and other low-maintenance workout routines, consider yourself a trendsetter. Strength training and body-weight training will be among the most popular fitness trends of 2013, according to a new survey released by the American College of Sports Medicine (ACSM).
In the seventh annual ACSM survey, 3,346 international health and fitness professional ranked thirty-seven emerging trends in fitness. Their votes culminated in a list of the top 20 fitness trends of 2013—and it included a few surprises:
Body-weight training made the top ten for the first time. Body-weight training involves minimal equipment, and includes classic exercises like pull-ups, pushups, and sit-ups.
Pilates and stability-ball training didn’t make the top twenty. “They’re fads, not trends,” says Walter Thompson, Ph.D., professor of kinesiology and health at Georgia State University and spokesperson for the ACSM American Fitness Index. True trends, like strength training, remain on the list for four or five years.
Spinning didn’t make the cut, either. “I have a theory that it’s tied to the economy,” says Thompson. “Club owners and their clients are getting back to the basics with programs that don’t require specialized training or equipment.” Spinning involves pricey equipment and specialized instructors—that’s a lot of cash to fork over just to work out.
Want to stay trendy while you sweat this year? Tone up with these strength training and body-weight workouts:
STRENGTH TRAINING WORKOUTS:
The Woman’s Guide to Weight Lifting
The Lift More, Lose More Dumbbell Workout
Power Pairs: Two-in-One Strength-Training Exercises
BODY-WEIGHT TRAINING WORKOUTS:
The Do-Anywhere, No-Equipment Workout
photo: Ron Chapple Studios/Thinkstock
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Avoid These 6 Common Fitness Class Injuries
When Jennifer Love Hewitt broke her wrist in a boxing class, she took to the Twittersphere to spread the word. Ouch. It just shows: Although group fitness can be a great way to get exercise and stick to a weight-loss plan, classes aren’t all super-fun sweat sessions—sometimes, they involve blood and tears, too.
Whether you’re a badass boxer like Hewitt or swear by your morning spin class, check out these tips from the fitness industry’s top instructors for how to get fit without getting hurt:
The Class: Speed and Heavy Bag Boxing
Common Injuries: Sprains and strains in the wrists (à la Jennifer Love Hewett)
How it Happens: Not wearing proper protective gear, using poor punch technique
Prevention Tip: Wrap ‘em up, and throw a legit punch. Properly wrapping your wrists and hands before class will help support your bones and tendons and prevent injury, says Ray Wallace, NASM, Chief Fitness Strategist of Pedal NYC. When applying wraps, make sure your wrist is totally straight. Start by placing the loop around your thumb. Roll the wrap around your wrist three times, then wrap the fabric around the palm of your hand. Next wrap in between each of your fingers, starting with the pinkie. Twist the wrap directly below the thumb and loop back up through each finger. Wrap the left over fabric across your knuckles, and around your wrist. Attach the Velcro to secure the hand wrap. Learning how to correctly throw a punch can also keep you safe, says Wallace. When throwing a punch keep your palm facing down, fists tight, and be sure at least four fingers make contact with the bag. This will alleviate pressure on your wrists.
The Class: Cycling
Common Injury: Knee pain
How it Happens: Setting the bike up incorrectly
Prevention Tip: Get to class early. This will ensure you have enough time to get situated on the bike. Start by adjusting your seat. Move it forwards and backwards until you can put your front knee directly over the pedal axle when sitting, says Wallace. Then adjust the seat to the right height. Place your feet on the pedals and rotate them until one leg reaches the bottom on the pedal stroke – your leg should have a 30-degree bend in the knee. Next, adjust the handlebars so you can comfortably place your hands on the bars with a slight bend in your elbows. Bonus: Arriving early will also guarantee that you catch the warm up, which prevents injury by prepping your body for the demands of the class, says Wallace.
The Class: Group Resistance Training
Common Injury: Muscle strain and repetitive stress injuries
How it Happens: Using too much weight, doing too many reps, or not varying exercises
Prevention Tip: Varying exercises and intensity will help prevent over-training, says Brynn Jinnett, Owner of Refine Method in New York City. This may mean incorporating rest days into your regimen, adding a specific period of lighter lifting or varying your movement patterns (lateral, forwards and backwards, up and down) which will all help to ward off injury.
The Class: Zumba
Common Injury: Stress fractures in the knee, ankle and foot.
How it Happens: Wearing improper footwear, poor jumping technique
Prevention Tip: To protect your knees during jumps, never land on a straight leg says Kelly Anne Wadler, a Zumba and hip-hop instructor in the New York City area. Always bend your knee when you land, for a bit more give. Also, investing in a supportive pair of sneakers will keep your ankles and feet free from injury. (Check out the Best Shoes For Your Workout)
The Class: Pilates
Common Injury: Neck discomfort
How it Happens: Having weak abs and neck flexors
Prevention Tip: Listen to your body. If something hurts, stop, reset your alignment by inhaling deeply, pulling the abdominals in and up as you exhale, and then try the exercise again, says Christina Morrell, a Certified Pilates Mat and Apparatus Instructor based in Manhattan. If the discomfort continues, try a different exercise. New to Pilates? Consider taking a private lesson to familiarize yourself with exercises and modifications before attending a group class. Also, check out The 15 Minute Belly Blasting Workout to strengthening your abs. The stronger your core, the less strain will be on the neck, says Morrell.
The Class: Yoga
Common Injury: Wrist and lower back pain
How it Happens: Performing poses or distributing weight incorrectly
Prevention Tip: Spreading your fingers wide and pressing through the fingertips in any pose where weight is on your hands will reduce pressure on the wrist, says Charlene Lite, a New York City-based yoga instructor. Avoid lower back pain by lengthening the spine up and away from the hips before bending or rounding the back. During floor stretches, sit on a block or a few blankets to prevent rounding the spine.
photo: iStockphoto/Thinkstock
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RIP Robert Kennedy, The Fitness World Lost A Great Mentor
I was quite shocked to open up my email today and see a message from Oxygen (well I wasn’t shocked about that part) but I was shocked what the message contained:
The Kennedy's (http://www.bodybuildingweekly.com)
An announcement for Robert Kennedy’s death.
If you’re unfamiliar with Mr. Kennedy maybe you are familar with his work: his publishing company is responsible for such magazines as Oxygen; Glutes; Clean Eating, and this listen can go on pretty much all day.
To say he is a common name in the fitness world is an understatement.
When I first started getting in shape many moons ago, I found myself reading Oxygen all the time. I wanted to be one of those models… to have their bodies and their confidence. At the beginning of each issue, Mr. Kennedy always wrote a special “motivational letter” to us readers. He kept me coming back each month for a new one.
Then I picked up Tosca Reno’s book The Eat Clean Diet… Tosca is Robert’s wife and together these two have done wonders with the clean eating world. A few years back I had the opportunity to interview Tosca (you can hear it here).
At the time she was just getting big (now she’s huge) but she was so humble and nice. I can only assume that her husband was the same.
Robert Kennedy passed away at the age of 73 from a long battle with cancer, so sad. In our day in time, 73 is still so young.
So today, my thoughts and prayers are with the Kennedy family and friends.
Title image source: Oxygenmag.com