Top fitness trends for 2019

Be adventurous in 2019 and try a new exercise class or a new way to work out. According to the American College of Sports Medicine,1 fitness trackers and group exercise classes will be the top trends of the year. Wearable technology has been among the top trends since 2016 and will be the number-one trend of the new year.

The editors of ACSM’s Health & Fitness Journal® conducted their annual survey to determine health and fitness trends for 2019. There were 40 possible trends on the survey, including 25 trends from previous years. The survey was sent to health and fitness professionals all over the world.

The top 10 predicted fitness trends for 2019 are:

  1. Wearable technology. Smart watches, fitness trackers, heart monitors and more, have ranked among the top trends every year since 2016. Get ready to track and monitor your workouts from day one.
  2. Group training. This is defined as any workout with more than five participants. Grab your accountability partner and get moving.
  3. HIIT (High-Intensity Interval Training). A HIIT workout, according to ACSM, involves “short bursts of high-intensity bouts of exercise followed by a short period of rest.” They’re usually 30 minutes or less, though they can be longer. You get a quick and very efficient workout, and you can do it from home if you prefer.
  4. Fitness programs for older adults. Exercise is a great way to maintain bone density, making programs like these beneficial for the older population.
  5. Bodyweight training. No equipment necessary; all you need is you! Think push-ups and planks, exercises you can do anywhere.
  6. Certified fitness professionals. Individuals who have been accredited through “educational programs and certification programs” will be first to be hired in the industry.
  7. Yoga. This ancient practice keeps growing, from goat yoga and power yoga to yogalates and hot yoga. What’s next?
  8. Personal training. This is usually done in a gym, but you can also work out with an online personal trainer.
  9. Functional fitness training. This is using exercise to improve balance, coordination, strength, and endurance to make activities of daily living easier.
  10. Exercise is Medicine. Exercise is Medicine (EIM) is ACSM’s own global health initiative that encourages healthcare providers to get their patients to exercise and then analyze their activity as part of their check-ups.

Other fitness trends include exercise health/wellness coaching, exercise for weight loss, mobile exercise apps, mobility devices, worksite health promotion and workplace well-being programs, outcome measurements, outdoor activities, licensure for fitness professionals, small group personal training and post-rehabilitation classes.

Navigate to your peak performance

Whatever your activity and level of fitness, be sure to add PURE’s GPS line of products to your regimen so you can fulfill your nutrient and energy requirements.

The GPS System includes:

These products were created to address the maintenance of lean body mass and the body’s activity cycle during physical activity. An activity cycle is the daily cycle and the circadian rhythm that takes place during physical activity. The GPS System provides full cycle support by offering pre-, during-, and post-workout supplements along with bedtime recovery.*

You can also be assured that GPS Circulate, GPS Energize, GPS Hydrate, GPS Rebuild and GPS Reset have been Informed-Sport tested and are free of banned substances. Look for the logo on shop/livepure.com.

Get out there, or stay inside where it’s warm, and try a new class or new way to work out. Switching it up is a great way to stay motivated and moving during the winter months.

Learn more about PURE and GPS.

 

1WORLDWIDE SURVEY OF FITNESS TRENDS FOR 2019. ACSM’s Health & Fitness Journal22(6):10-17, November/December 2018.

 

Yoga – peace among the chaos

The Department of Health and Human Services has designated September as National Yoga Month to educate about the health benefits of yoga and inspire a healthy lifestyle.

More than just a physical exercise program, yoga can help people achieve clarity and harmony in life. You don’t need any special skills to begin practicing yoga. Yoga offers the opportunity to improve your mind, body and spirit; improvements in your balance and poses will come naturally as you practice.

Yoga is a healthy discipline

A friend once told me she wanted to find a yoga class that would maintain her interest. She had attended many classes, but she got bored with them, either from a lack of connection with the teacher, the type of yoga, or because it just wasn’t the “right” time.

There is a plethora of wonderful yoga classes and amazing teachers at the gym I go to. I attended a few yoga classes because I thought I needed the calming affect they provide, but I never felt I accomplished anything. Sometimes I felt more stressed because it wasn’t the high-intensity exercise I was used to.  What I didn’t realize is that there are many kinds of yoga available, from the meditative, calming kind to more physically demanding classes.

Styles of yoga

Hatha yoga and Yin yoga are good choices for beginners. These are both slower paced and use the classic approach to breathing and exercise. If you want to relax, these styles are for you.

If you are looking for yoga that is slow and comfortable, try Iyengar yoga. This kind focuses on precise movements. Poses are held for longer periods of time while focusing on controlled breathing. This class often uses props to help hold your pose.1

Kundalini yoga is equal parts spiritual and physical. This type really works your core and breathing, with fast-moving, invigorating postures and breathing exercises.1

Ashtanga yoga is for the advanced person. These postures are more physically demanding, with standing and floor postures. 1

Vinyasa yoga is the most athletic of yoga styles. The movement is coordinated with your breath and you move to flow from one pose to another. Jivamukti yoga is similar to this style, but infused with Hindu spiritual rituals. 1

If you want to sweat, Bikram yoga may be for you. This yoga is done in a sauna-like room that is set to 105 degrees.

Cleanse your mind and really relax after a hard day’s work with restorative yoga. The name itself describes this type of yoga.

Yoga can be great for pregnant mothers. Prenatal yoga is adapted specifically for moms-to-be in all trimesters. This style really prepares Mom for labor and delivery by focusing on breathing, pelvic work and bonding with the baby.

My daughter and I signed up to participate in a goat yoga class. My daughter has a fascination with goats, and I love yoga, so I thought we’d combine the two. It was fun! The owner walked around placing a baby goat on the backs of people, upon request. Goat yoga is definitely a trend that is happening all over the United States.

Not into goat yoga? Try out yoga in the company of puppies, the latest trend! This is a great way to do Downward-Facing Dog while getting kisses from man’s best friend, and lowering your stress levels. Also, proceeds often benefit animal rescue charities.

A new magic

I continue to participate in yoga, not only to test my body, but also to test my spirit.  Through yoga, I’ve discovered a new magic within me and I’ve changed my outlook on life. Yoga allows me to bring peace to any chaos from the day.

As you know, PURE is a big proponent of exercise, for both our health and well-being. Yoga is just one way to exercise in a fun way that will help you feel great and stay fit.

1https://www.mindbodygreen.com/articles/the-11-major-types-of-yoga-explained-simply

Jennifer Evans
PURE Marketing Copywriter

 

Winter and weight loss go hand in hand

exercisewinter_0217Weight loss in the winter may seem like a misstatement. After all, hearty casseroles and stews always hit the spot as you warm your toes by the fire. But winter can be an ideal time to shed extra pounds when you exercise and make Whole Health part of your lifestyle.

Let the temperatures do the training

Get outside and play in the snow. You may be tempted to stay indoors to exercise on your stationary bike, but exercising in the cold can jump-start your metabolism which causes your body to burn more calories. Run or walk in the afternoon, being cautious of wet and icy patches. Studies have shown that we expend five times more energy when shivering, compared to when we are resting.1

Benefits to exercising outside during the winter

  • You’ll burn more calories. As the body works harder to regulate its core temperature, you’ll burn more calories during your wintry workout compared to exercising indoors.
  • You’ll make your heart muscle stronger. Cold weather makes the heart work harder which isn’t necessarily good for someone with heart trouble. But, regular exercise in colder weather can make the heart stronger, better preparing the body for more strenuous workouts in the future.
  • You’ll drink more water. You can still get dehydrated in the wintertime, so drink plenty of water before, during and after your workout. You may not feel it, but you still sweat when it’s cold outside; it just evaporates quicker in dry, chilly air.
  • You’ll get your vitamin D. Yes, even in the wintertime. But remember, too, that you still need to apply sunscreen.
  • You’ll feel more energized. Cold air is stimulating and can boost your mood. As the body works harder to stay warm, the amount of endorphins increases.
  • You’ll lessen your chances of the winter blues. Seasonal affective disorder (SAD) may be caused by lack of sun, activity and proper nutrition.3

Replace that hot chocolate with a fresh cup of PURE Café. You’ll suppress your appetite so you can limit the amount of calories you are eating throughout the day.

Dress appropriately. Wear water-resistant clothes and dress in layers so you can take pieces off as you get hot. Your body loses a lot of heat from your head, so a hat is a must, as are gloves. If you are into winter sports, cross-country skiing and ice skating burn the most calories.2

This infographic lists calories burned by Olympic winter sports activities. Find a friend or neighbor to run or walk with and be sure to create a goal. For instance, commit to 20 minutes of exercise three times a week. Use an app on your phone. There are many fitness apps, from calorie counters, to distance trackers, and more.

Make exercise a priority in the winter so you stay fit and healthy year ‘round. Always talk with your healthcare provider before starting an exercise program. You need to make sure the exercise you choose is safe for you.

1http://www.cell.com/trends/endocrinology-metabolism/fulltext/S1043-2760(14)00010-1

2http://calorielab.com/burned/?mo=se&gr=19&ti=winter+activities&q=&wt=150&un=lb&kg=68

3http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/causes/con-20021047

The Dietary Guidelines are out for 2015-2020

DietaryGuidelines_0116 Every five years, the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) jointly release a list of guidelines to follow for a healthy diet.1 Following these tips from the USDA can help support your weight-loss and healthy eating goals.

Eat less sugar, meat and sodium.

Healthy diets should limit saturated fats and trans fats, added sugars and sodium. They should also include fruits (especially whole fruits), vegetables, protein, dairy, grains and oils. The dietary guidelines do not talk about limiting sodas and other sugary drinks, but they suggest limiting sugars and saturated fats to 10 percent of total calories, and sodium to 2,300 mg per day. For a 2,000-calorie diet means: 200 calories of sugar and 200 calories of fat. Learn more at heart.org and http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/.

Be aware of the sources of sodium in your diet. According to the Center for Disease Control and Prevention (CDC), 40 percent of our daily sodium comes from 10 types of food, some of which do not taste salty. These foods include cured meats and cold cuts, poultry, pizza, soups, cheese, meat dishes, snacks, rolls and bread, and pasta dishes (with the exception of macaroni and cheese).2 It is also common to consume sodium from salad dressings, canned foods, condiments, boxed mixes, bottled marinades and sauces, frozen dinners, some ready-to-eat cereals and cheeses.3 In just one meal, a sandwich with deli meat, pickle relish and other toppings, it is possible to get over 1,500 mg of sodium.

Follow healthy eating patterns.

The guidelines also suggest that we follow a healthy eating pattern our entire life 1

  • Consume a variety of nutrient dense foods:
    • Eat dark green, yellow, purple, red, white, and orange fruits/vegetables
    • Incorporate whole fruits and grains
    • Have a variety of fat-free/low-fat dairy including milk, yogurt, and cheese, and/or fortified soy beverages
    • Vary your protein sources (lean poultry and meats, eggs, seafood, legumes, seeds, nuts, and soy products)
  • Consume healthy oils
  • Control portion sizes
  • Consume healthier food/beverages

Increase activity level.

Americans need to be more physically active. Being inactive means there is no activity beyond those of daily living (ADLs).

  • Per week, adults should have a minimum of:
    • 150 minutes of low-intensity physical activity (casual walking, stretching, slow dancing, fishing, light yard work)
    • 150-300 minutes of moderate-intensity physical activity (brisk walking, yoga, jumping on a trampoline, weight training, volleyball, tennis, canoeing, horseback riding).
    • 300 + minutes of high-intensity physical activity (running, jogging, step aerobics, jumping rope, boxing, swimming laps, skiing)
  • Being physically active can:
    • Help maintain a healthy body weight
    • May improve bone health when weight-bearing exercises are incorporated
  • If you have been inactive, gradually build your level of activity.4 It may be advisable to check with your health care provider to find out how much and what level of physical activity is appropriate for you.

Make a plan and track your progress.

Products by PURE

Many of our products, like Daily Build and Coral Calcium, help supplement your vitamin and mineral requirements, in addition to fruits and vegetables. Superfruits are a wonderful source of antioxidants, such as Mangosteen, Noni, Acai and Goji. Additional fiber and omega-3 fatty acids can be found in Mila. Don’t forget about ENERGY for pre-workout hydration or Hydration for post-workout hydration. The HealthTrim® line can supplement your diet as part of your daily calories and can help with weight management.

 

1(Dietary Guidelines for Americans 2015-2020, 8th Ed., online http://health.gov/dietaryguidelines/2015/guidelines/?platform=hootsuite). According to the executive summary for the dietary guidelines (Dietary Guidelines 2015-2020. Executive Summary. Online http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/)

2 (Center for Disease Control and Prevention. Last updated and reviewed August 21, 2014. Accessed from http://www.cdc.gov/salt/sources.htm. Accessed on January 25, 2016).

3(Keller, M. Seasonings of change. Today’s Dietitian. Oct 2009; 11: 10 (40) Accessed on January 25, 2016. Accessed from http://www.todaysdietitian.com/newarchives/100509p40.shtml)

4(Office of Disease Prevention and Health Promotion, health.gov. Chapter 1: Introducing the 2008 Physical Activity Guidelines for Americans. Last updated: January 25, 2016. Accessed on January 25, 2016. Accessed from http://health.gov/paguidelines/guidelines/chapter1.aspx).