Having been involved in the fitness industry for over 20 years it has been interesting to see the different trends and fads come and go. Some new fitness trends seem to evolve based on more current research, whereas others tend to become popular simply because a celebrity decided to endorse it.

Based on the developments I’ve seen in the industry over the last few months, the following are what I predict to be Top 10 Fitness Trends for 2013. Now, not all of these trends are necessarily new, but I do see them starting or continuing to trend this year.

1. Zumba and other dance workouts:

Zumba has become increasingly popular over the past few months and I predict it will continue to do so.Other form of “dance aerobics” have been around for a long time, but recently these have taken on a unique twist and become more trendy. Many people are shying away from the old “no pain, no gain” grinding approach to fitness and are looking for fun ways to stay in shape.

My concern with this type of “dance workout” is that is does not adequately address the important element of resistance training. In addition, with any ballistic-type exercise there is a potential risk of injury, so proper preparation and progression is advised.

2. Yoga in it’s various forms:

Yoga has been around forever it seems, but it shows no signs of losing popularity. With today’s fast-paced and stressful lifestyle, health-conscious individuals are looking for ways to relax their minds and bodies to restore some balance in their lives. Yoga can help to reduce stress, improve breathing control, reduce blood pressure, and may help to improve mind-body awareness. Some forms of Yoga may even improve muscular strength.

However, most forms of Yoga involve passive stretching and include some extreme poses or stretch positions that are not appropriate for all participants. In fact, Yoga injuries are more common than one might expect. I caution my clients to avoid Yoga unless they are injury free and have very stable joints. In general, if you choose to try Yoga you may be better off starting with an experienced private instructor before joining any group Yoga classes. Just remember, it is not without its risks… avoid over-reaching. Here are a couple of articles that will explain this issue further:

3. Stability Training (also referred to as “Functional Training”):

This is another form of training that has been around for awhile, but unfortunately I predict that it will continue to trend in 2013. The term “functional training” has been used to describe many different forms of training. Some refer to the use of “natural” compound pushing and pulling movements as “functional”, and I encourage training with those exercises. But there is a another group of trainers who insist that “stability training” is functional.

Stability training includes balancing on BOSU balls, wobble boards, stability balls, and what looks to me like “whoopie cushions”, while performing other exercises. The idea is that training “unstable” will create more stability and a greater challenge for your muscles. The truth is that, except for certain individuals in a ‘rehab’ environment, stability training has very little “functional” carry-over to real life activities, and may even lead to de-conditioning because of the significantly lighter weights used. This type of training also carries with it a higher risk of injury compared with stable, ground-based exercise.

4. Personal Training:

This year I believe we will see a growing trend towards hiring a fitness professional to help individuals reach their fitness and performance goals. People are beginning to realize that it is safer and more effective to work with a Certified Personal Trainer rather than trying to follow some exercise program from a magazine. A personal trainer will perform an assessment and prepare an individualized training and nutrition plan. Then the trainer will guide their client through the program while ensuring proper form and progression. Of course, some trainers are better than others and it is important to review their qualifications and testimonials.

5. Group Training / Bootcamps:

There are a number of reasons why group training is becoming so popular. First of all, it is more affordable to train with a group as opposed to working with a trainer one on one. Secondly, it is motivating to workout with others who share similar goals in an energized, supportive environment. Also, many bootcamp-style group workouts are designed to be fun and challenging, which keeps people coming back. There is certainly an advantage to getting individualized attention from a private trainer, but a well-organized group workout lead by a professional instructor can also be a great way to get in shape.

6. Back to Basics:

While on one hand there is a trend towards more complex or technical training methods such as stability training or Zumba, on the other hand there is also a movement towards keeping things as simple as possible. I foresee that a back-to-basics style of training will become popular again, focused around “old-school” exercises such jumping jacks, push ups, chin ups, squats, and a few other basic free weight exercises using barbells and dumbbells. Based on the KISS philosophy, these workouts will be short, intense, simple and effective. Life is complicated enough… exercise doesn’t need to be.

7. Body Weight Only Workouts:

As life becomes busier and budgets get tighter, I think people are going to look for exercise programs that don’t require fancy equipment and won’t necessitate them joining a gym. Body weight training is a minimalist form of exercise that ties in with the trend to get back to basics. The only equipment these workouts would require is a chin up bar and your own body. Other accessories (such as suspension straps) can be beneficial with body weight only training (also known as calisthenics), but the workouts can be performed almost anywhere, including the local park or your basement.

8. Exercise DVD’s:

Because of the appeal of being able to workout at home, we’re going to see more workout DVD’s on the market in 2013… and they’ll still be selling. Exercise video programs like P90X rose in popularity last year, and I believe we will see similar products getting attention this year as well. For the same reason, online training programs will also become more popular. Some of these programs are better than others. My advice: Buyer beware.

9. Age-Focused Training:

As we see an increase in youth obesity, there is a growing movement in the fitness industry toward youth fitness and nutrition programs. Fitness professionals as well as government officials are recognizing the importance of establishing positive health and fitness habits in our younger population. I couldn’t agree more! On the flip side, with our aging population there is also a trend towards exercise programs for older adults. It is proven that certain forms of resistance training can help slow the physical AND mental affects of aging, and a greater number of zoomers are starting to realize this.

10. Vegan and Vegetarian Diets:

Go into any bookstore and you will see a HUGE section dedicated specifically for Vegans. Vegan cookbooks, diets, weight loss plans, etc. Consuming more fresh raw fruits and vegetables has proven health benefits, as does limiting your consumption of processed foods. We can all learn something from the vegetarian lifestyle. However, there are certain essential nutrients that are missing from most strict vegan and vegetarian diets, which necessitate supplementation. For this reason, among others, I caution against most highly restrictive diets. The key is balance and moderation. Choose natural, whole, unprocessed foods, with plenty of vegetables and fruit, animal products in moderation, and include healthy sources of fat and protein.

One common thread among most of these trends is that the main focus is still on weight loss.

Personally I’m very pleased to see certain trends evolving. Others, not so much. One piece of advice I can offer to those who are looking for ways to improve their fitness this year is to look for evidence-based fitness plans rather than just following the trends. There is so much research available to everyone today; take the time to do your own research to decide what’s right for you.  Regardless of what is popular in any given year, there will always be some proven basics you can depend on for getting fit. These include adopting a healthy attitude, following a balanced nutrition plan, participating in strength training exercise, and using brief interval training cardio workouts.

Stay fit,

Josh

NOTE: Ooops… one more biggie I left off the list.; how could I forget this one!?! Here it is:

Obstacle Course Events:

I had to add this one in here because this is certainly a huge trend. Obstacle course races or competitions such as the Tough Mudder and the Warrior Dash are drawing HUGE crowds, and there are now dozens of copy-cat events like this all over the world. In fact last year I ran the Warrior Dash (and I will again this summer), and I trained a few of my clients for the Tough Mudder. Despite the inherent risk of injury in these events, they can be pretty fun.

Here I am ready for battle at the Warrior Dash 2012!