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Body Weight Training After the economic downturn, people turned to cheaper workouts, and body weight training gradually rose in popularity. In fact, it’s been steadily gaining a following since 2013. Going beyond pushups and situps, this type of training uses minimal equipment to get maximum toning results. What Does This Mean for You? Not only do body weight classes usually cost less, but they can be done anywhere. Take the workout outdoors, meet up with your friend in the weight room and use a mat, or gather co- workers to attend a body weight class at your nearby facility. High-Intensity Interval Training Touted as a faster way to burn calories, high-intensity interval training (HIIT) has science on its side. In a bone-strength study, the International Journal of Epidemiology discovered that women who did intense activity for just 1–2 minutes per day reduced their risk of brittle bones.
What Does This Mean forYou? HIIT is a great option when time is tight. And, let’s face it, when isn’t it? Many classes are between 20 to 40 minutes, which is the perfect amount of time to get your blood pumping. But the high intensity also leaves your body exhausted and in need of recovery. Professionals recommend doing no more than three HIIT workouts per week and stretching in between. Educated, Certified, and Experienced Fitness Professionals Even with workouts at our fingertips, exercise- educated professionals remain a crucial part of the fitness scene. More andmore degree programs have entered universities, and passionate people are seeking out advanced fitness training. The Department of Labor even predicted that fitness instructor employment will grow 8 percent in the next seven years. What Does This Mean forYou? More education and experience means better fitness options for us, and competition for jobs will result in even stronger gym programs.
Whether you want to up your game, break out of a workout rut, or seek physical therapy, fitness professionals can help. Strength Training Strength training is important at all ages. In addition to bone benefits, strength training builds muscle, which keeps us burning calories throughout the day. What Does This Mean forYou? If you haven’t incorporated strength training into your fitness program, there are many options out there. Most gyms have group exercise classes based on strength training, and a personal trainer can adapt a program so it’s just right for you. ACSM’s findings have a lot of potential for the future of fitness. As we start the new year, you’ll see these trends on an international and local level, so your gym might just incorporate more strength training and HIIT classes. Similarly, they might hire from the strong pool of certified trainers and fitness professionals. Look for these and other new trends in 2018 and continue striving to maintain your health!
Get Your Kids to Eat Healthier in No Time
“zoodles”—make a mean substitute for spaghetti. Pair them with your favorite marinara sauce or toss them in a slightly less decadent, but still delicious, alfredo. Vegetables can also be incorporated into other foods your children already know and love. Did you know you can make brownies with avocado and black beans? Slipping in a few healthier ingredients here and there can deliver the nutrients your kids need to power through a busy school week. If you want to foster long-lasting healthy eating habits, the best thing you can do is offer your child some agency. For example, saying to your child, “You can have the cauliflower or the broccoli. It’s up to you!” empowers them to make their own decision based on their preferences. Psychologists and social scientists, including the famed Dr. Maria Montessori, argue that when kids feel in charge of a decision, they are more likely to embrace the ability to choose, even if it’s between two kinds of vegetables. Ultimately, as a parent, you are in control of your child’s diet. Help them explore new foods and foster a positive culinary environment. Your kids will develop a taste for healthy eating in no time!
Do your kids get enough nutrients in their diet? If they’re like most kids, the answer is probably no. You want your children to eat more vegetables and less processed junk, but that’s easier said than done. Getting the average kid to chow down on a serving of broccoli is a chore. Food manufacturers have built an entire industry around our kids’ penchant for sugary cereal and fast food. However, a diet of processed foods can lead to a host of problems, including hindered brain development and even behavioral issues. A study in the American Journal of Public Health found links between poor diet and the development of depression in kids and teens. So, how can you encourage your kids to eat healthier foods? One way is through presentation. A mound of plain old veggies is unappealing, whether you’re 10 years old or 40. The solution is to think of vegetables as an ingredient rather than as a stand-alone dish. Take lasagna, for instance. You can easily modify this beloved Italian dish. Instead of using lasagna noodles, slice zucchini into thin, noodle-like strips and layer them as you would typical pasta. The same can be done for other pasta dishes. Zucchini noodles made with a spiralizer — also known as
2 • unlimitedhealthinstitute.com
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