No.1 - High-intensity interval bike riding
High-intensity interval bike riding involves alternating all-out sprints with periods of rest or light pedaling. For instance, eight cycles through 20 seconds of sprinting and 40 seconds of rest would be an appropriate training program. This type of training has been scientifically proven to increase fat and weight loss, as well as increase aerobic capacity in a superior manner than steady-state aerobic training. This trend should be huge for our increasingly busy society -- it means better results in less time. As an added bonus, bike riding decreases the load to the joints compared to running, which means you won’t be as achy afterwards and will be less likely to suffer an injury.
No.2 - Body weight circuits
Body weight circuits involve performing a series of four to 10 exercises for various parts of the body, one after another, then repeating through the circuit two to three times. For instance, someone might perform a circuit involving reverse lunges, chin-ups, front planks, squats, side planks on each side, push-ups, glute bridges, and mountain climbers, for either eight to 10 reps or 20 seconds each. Similar to interval training, body weight circuits will help people shed fat, while also improving muscle strength. With a tight economy, body weight circuits will be big in 2009 as people look to save money and time, yet still look to improve their health and well-being through training.
No.3 - The fall of crunches and sit-ups
The time has come for crunches and sit-ups to see their way out of everyone’s training programs. Crunches and sit-ups strengthen non-functional movements: movements that you never use in everyday life. They can also lead to a number of undesired postural changes contributing to lower back pain and breathing impairments. Contrary to popular belief, these exercises do not improve the visibility of a six-pack. As people become frustrated with back pain and a lack of results, more people will turn to core stability training in the form of planking and bridging.
No.4 - Mainstream protein powder use
Once thought of as an unnecessary supplement only for “meat heads,” protein powder will make an entry into mainstream use. Why? High-quality protein is extremely lacking in most diets, which is important in either adding and maintaining muscle mass or losing fat -- high-protein diets continue to out perform high carb diets in terms of fat loss. Protein powders add to the quality of delicious meal replacement smoothies, which more people will rely on for a quick breakfast as work schedules become busier than ever.
No.5 - Mainstream fish oil use
Fish oils are a super supplement that everyone should be taking. With high doses of two important omega-3 fatty acids, EPA and DHA, fish oil supplements have a range of benefits: They decrease total cholesterol, increase HDL (good cholesterol), decrease body fat, decrease inflammation (and symptoms from inflammation-related disorders such as arthritis), and decrease the risk of many cancers. In short, with two of the top causes of death being cancer and heart disease, fish oil use will prevail as the go-to supplement to improve health and quality of life for people of all ages.
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