It’s 2023, so put away your COVID melancholy and get ready to party like it’s 1999. It’s that time of year again, when you should make a promise to yourself to get healthier and stronger by trying something new. We’ve all learned some hard lessons about our own physical and emotional health in the past year. With these methods, we were able to adjust to the “new normal.” The fitness industry has likewise been dramatically altered by this “new normal.” To help you make the most of this newly accessible exercise environment, we’ve compiled a list of the seven most promising fitness trends for 2022.
High Intensity Interval Training (HIIT)
If you find yourself perpetually pressed for time, HIIT is the solution for you. If you want the most bang for your buck in terms of outcomes, high-intensity interval training (HIIT) is the way to go.
Can anyone explain HIIT to me?
A high-intensity interval training session consists of quick bursts of exercise followed by a shorter recovery phase of lower intensity. The total time of the procedure could range from 10 to 30 minutes. The goal is to go all out for 20–30 seconds, then ease off for a few minutes to recover. This concludes one repetition; in a typical HIIT session, you will perform between four and six.
Possibilities for Better Health
Faster and more effective fat burning.
In comparison to conventional forms of resistance training, HIIT can increase calorie expenditure by 25-30% in just 30 minutes.
Preserves a Rapid Metabolic Rate
Due to the increased EPOC that follows an HIIT workout, the body continues to burn calories long after the session has ended. After an HIIT workout, your body will release 450% more growth hormone (HGH).
Has a fat-reducing effect
High-intensity interval training (HIIT) is effective for burning fat because it forces the body to use fat for energy instead of carbohydrates. People who participated in HIIT for 20 minutes per session, five days per week saw a significant decrease in abdominal fat, according to the study. High-intensity interval training (HIIT) is superior to slower, more steady kinds of exercise like jogging for reducing body fat.
Promotes wellness in all aspects
High-intensity interval training (HIIT) increases cardiac fitness and decreases HR and BP. Short recoveries between bursts of intense activity help keep the heart rate in check and lower the likelihood of cardiovascular problems. Moreover, HIIT enhances muscle oxygen consumption and decreases insulin resistance.
Allows for Variability in Exercise
Working out doesn’t need expensive or specialised gear, and you may modify it to fit your needs. You can mix HIIT with even the simplest of activities, such squats, high knees, lunges, skipping, and jogging. This high-intensity interval training programme is flexible and simple to fit into your busy schedule
Flexible eating plan
This eating plan is an adaptation of vegetarianism in which occasional consumption of animal products is permitted. Flexitarians strive to acquire most of their protein and fibre from plants rather than meat or processed foods. This includes things like vegetables, fruits, whole grains, nuts, seeds, and plant-based milk. Polyunsaturated fats, found in nuts and seeds like walnuts, sesame seeds, and flaxseed, are good for you because they supply your body with vital fatty acids and help keep your cholesterol in check. If you stick to whole, unprocessed plant foods, you can ignore calorie counting altogether. But there are some rules to follow when deciding how much meat to incorporate into your daily diet. Select organic, pasture-raised, lean meat and fish, and limit your consumption of farmed poultry.
The advantages of a flexitarian diet are numerous
- Increases metabolic rate at rest
- Facilitates slimming down
- promotes weight loss, which reduces the chances of developing type 2 diabetes and insulin resistance
- Protects cardiovascular health.
- promotes long life
- Saves energy and resources by reducing meat consumption
Intermittent fasting (IF) is more of an eating pattern than a diet, in which periods of fasting are interspersed with periods of normal eating. The fundamental idea is to restrict food intake to a specified window of the day and to fast during other times in order to accelerate the rate at which excess fat is burned. This process, known as metabolic switching, involves the body shifting its energy expenditure from carbohydrates to fat. Eating less frequently and eating a smaller total amount of food is a key component of IF’s ability to reduce the risk of developing metabolic syndrome, hypertension, and cardiovascular disease.
IF can be put into practise in a number of different ways.
Following the 5:2 strategy, or fast diet, entails eating normally for 5 days of the week and restricting calories to 500 to 600 on the other 2 days.
The 16:8 method, commonly known as the Leangains programme, is eating all of your daily calories within an 8-hour window each day.
In the eat-stop-eat plan, you’ll skip meals for a full day once or twice a week. You are only allowed liquids with zero or negative calories, such as water, during this time.
The Warrior Diet recommends restricting food intake to a 4-hour window twice a day: once in the morning and once in the evening. Alternate-day fasting is one form of intermittent fasting, but fasting on a whim is another. Rapid caloric restriction (or fasting) is a method that has been shown to boost metabolism and reduce blood sugar levels, leading to weight loss and an overall healthier way of life.
Complete health and fitness
The focus of holistic fitness is on balancing the mind and body for optimal health. Make some modifications to your lifestyle that are more holistic, and you can expect to lose weight, feel less stressed, detox your body, and have less discomfort and aches. This can be accomplished by following a regimen of regular physical activity, nutritious diet, and sufficient rest. Yoga has become increasingly significant in the realm of total-body fitness. Among the many benefits of yoga is increased mobility, better overall health, and a more peaceful disposition.
You can also take a more holistic approach to fitness by doing things like:
- Healthy eating
- Always remember to drink plenty of water.
- Pay attention to what you’re thinking.
- Do some kind of physical activity
Workout routines performed at one’s own residence
All you need is a mat, some floor space, and access to some internet training videos. In the past year, there has been a rise in the popularity of workout routines that make use of commonplace objects, such as water bottles as weights, chairs or stools for push-ups and dips, and towels for mountain climbers. These kinds of exercises not only aid in physical fitness, but also keep you buoyant and energised all day long. You may get quite innovative with your workout by repurposing ordinary home materials.
Exercise routines in virtual reality
Gyms could now communicate with their customers and lead virtual workouts using digital platforms like Zoom thanks to technological advancements. Workout instruction provided online may take the form of either live broadcasts or prerecorded videos. Because of the multi-user interfaces of virtual sessions, people no longer have to exercise alone or be afraid of what other people will think if they try a new type of workout at home with their friends. Because an online trainer may modify a client’s routine and diet to better suit their needs, getting in shape has never been more accessible than through this method. In a digital one-on-one session, your trainer may show you how to do the exercises correctly and provide you specific advice. By participating in sessions in real time, you’ll feel more connected to your trainer and more driven to reach your fitness goals.
Smartphone health and fitness applications and wearable devices
In the wake of the pandemic, there has been a meteoric rise in the popularity of various fitness applications and wearables. These applications provide you with a choice of workout routines, fitness challenges, diet plans, and guidance from personal trainers to keep you encouraged throughout your fitness journey. There are a number of fitness trackers on the market that wirelessly connect to your smartphone via Bluetooth to keep tabs on your workouts no matter where you are. Some smartphone applications, called pedometers, keep track of the number of steps you take and the distance you go and provide incentives for reaching predetermined milestones. These points have multiple uses and can be redeemed in various ways.
These apps are designed to aid in the maintenance of a healthy lifestyle by keeping tabs on a user’s eating habits, exercise routines, heart rate, and other biometrics.
Find the ones that meet your schedule and preferences, and use them to dominate the fitness world in the year 2023.