hottest fitness trends for 2015 are body weight training and
high intensity interval training, according to the ninth
annual survey of 3,400 health and fitness professionals
worldwide by the American College of Sports Medicine.
the most popular specialty class, with Bikram yoga (26
postures performed over 90 minutes in a hot room) especially
in vogue. Zumba, once the most popular fitness class, is passe.
No. 9 in ACSM’s survey in 2012, Zumba fell to 34 this year.
weight training is resistance training in which you use your
own weight, rather than barbells, dumbbells, kettlebells or
exercise machines, to build muscle and strength. The most
familiar examples are pushups, pullups and burpees (squat
thrusts to Army and Marine veterans).
intensity interval training, also known as HIIT, involves
short bursts of intense activity, followed by brief periods of
rest. You can burn more fat and build more muscle in the half
hour or less it takes to perform a typical HIIT routine than
you can in an hour or more of conventional aerobic or
resistance training, multiple studies have shown.
researcher Izumi Tabata demonstrated that in his Tabata
routine, 20 seconds of all-out cycling, followed by 10 seconds
of slow peddling, repeated for four minutes increased VO2 max
(maximal aerobic capacity) as much as did 45 minutes of long,
burning fat long after you’ve left the gym, because HIIT
raises your metabolic rate and keeps it high for many hours. A
Tabata routine burns fat almost exclusively, not both fat and
muscle, as conventional cardio exercises tend to do.
typical Tabata routine consists of a 5-minute warm-up, a
4-minute all-out cycle, 2 minutes of rest, followed by another
4-minute cycle with a different exercise, and a 5-minute cool
down. Another popular HIIT workout is Crossfit.
trainer Laura Dougherty teaches a Tabata class at a
Pittsburgh-area area athletic club.
a 10," Tricia Patsilevas, 27, a physical therapist, said
of the class. "I get more benefit from 45 minutes with
Laura than from three hours or more of conventional cardio and
Kevin Caridad, 38, said he’s lost 40 pounds since he began
taking Tabata classes.
is a popular HIIT class at Dougherty’s athletic club.
Students spar with the Boxmaster, an exercise machine that
costs nearly $15,000, not with each other.
stimulates all muscle groups, provides both aerobic and
anaerobic training, can burn up to 1,000 calories an hour.
is empowering for women," said Jackie Frederick, the
fitness and wellness director who teaches it. "You feel
better after you hit something."
popular is "Piloxing," which combines boxing moves
works in part because "people tend to push their bodies
harder when they know it’s just for a short time," Ms.
HIIT is a demonstrably superior way to build muscle, burn fat
and increase cardiovascular endurance, it’s hard to do, can
be dangerous for those who are out of shape or have health
describes you, a kinder, gentler cousin of HIIT is making a
comeback. Circuit training — 6 to 10 exercises performed
with brief rests in between — is 14th in this survey, up
from 18 last year.