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BODYWEIGHT 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 for You? 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 and more 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 for You? 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 for You? 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 gymmight 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!
WHAT KNEE PAIN SUFFERERS NEEDTO KNOW
The human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella to rub and grind against the edges of the femur. As the problem worsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface. According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or performing high-intensity training. This is
usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hip muscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control. Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time. Patellofemoral pain is complicated and extremely common, and it can easily lead to more serious conditions such as patellar tendinitis or arthritis. Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a few months of treatment, most patients are able to return to playing sports and living pain-free.
2 • www.omtapt.com
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