Top Fitness and Diet Trends of 2020
The fitness industry has revolutionised the way people exercise today. If one might have observed, we just don’t hit the gym to look good but feel good, inside out. Some of the fitness jargon that has made its way into our daily vocabulary is the very popular ‘core’ and ‘form’. This is because the approach towards fitness has seen a sea change. Due to the coronavirus this year 2020, give the opportunity to everybody to stay fit and create a stronger body and mind, there are many fitness and diet trends.
The focus is also on creating a stronger mind that is stress-free. Thus, people are opting for meditation retreats, attending classes, and chanting shlokas to keep their minds fit and clear of distractions. Even workplaces are encouraging their employees to attend meditation sessions to destress and increase their productivity.
1, Active recovery: This is a set of low-intensity exercises done just after an intense workout to help the muscles rest, then just stopping the workout suddenly. It involves stretching exercises that prevent the muscles from getting sore and improve flexibility.
2. High-Intensity Interval Training: It involves people doing high-intensity workouts, followed by short periods of rest. This helps to increase the heart rate and the reduction of fat mass in the body. It can be done anywhere if one can pick it up correctly, and is not time-consuming at all.
3. More Stretching Exercises: A lot of stretching has been included while designing new exercises to increase flexibility and to loosen those muscle knots caused by long hours of sitting at the desk or performing regular chores.
4. Rowing: Rowing helps to provide an accurate stretch to tone the body and develop strength. It is increasingly popular, especially among those who love the outdoors. It can be done indoors with a rowing machine too.
5. Movement Quality Analysis: This helps people stay active and steer clear of injury. There has been a drastic change in fitness strategies to include movements that help people reduce and prevent pain, and perform to the best of their ability. The use of bodyweight assessments, online applications and motion capture technologies, help fitness experts to draw up workout plans that suit everyone. Nowadays, more age-appropriate exercises are being designed for older adults so that they too can stay fit, active, and look evergreen.
6. Wearable Technology: Now, wearable technology has become the ‘in thing’ and has functional value by becoming the perfect partner for an individual’s fitness journey, right from keeping a tab on the number of calories burnt, tracking both steps and distance covered during the day, setting fitness goals, and keeping oneself motivated to reach them. The well-designed fitness applications in the smartwatches like the Apple Watch and the popular fitness band, Fitbit, have revolutionized the way people work out today.
7. Pilates: Fitness experts believe in delving deep into the core muscles while exercising. ‘Core’ as a group of muscles of the abdomen, lower back and the hips, which need to be strong enough to ensure overall body stability and balance. This form of exercise uses springs, bands and a special machine called a reformer, and one’s body weight to develop a stronger core, alleviate back pain, improve balance, flexibility, strength, and endurance.
8. Running Marathons: Marathons are now not limited to just winning gold in the Olympics. Today, commoners are on the roads, running marathons to destress, test one’s endurance, and build stamina in a fun way.
9. Functional Training: These exercises help to train the muscles to do daily activities efficiently and safely. Functional exercises help the muscles to work together and train them to do daily tasks at home, work or in sports. The exercises simultaneously use muscles in the upper and lower body; for instance, squatting is a good example of a functional exercise commonly practiced. Other examples of functional fitness would be the use of resistance bands or dumbbells at home, doing bodyweight movements such as planks, pushups, and sit-ups.
10. Equipment-Free Workout: There are workouts that can effectively tone your body and provide strength without equipment, like high-intensity interval training, Zumba, cycling, swimming, yoga, boot camps or just brisk walk.
11. Free Weight Workouts: Previously, these weights were used to build a muscular body that looked bulky. Now, the approach towards fitness has gone skin deep; free weights are used as workout tools, not just to burn fat or tone up sans the bulk but build overall muscle strength.
12. Intermittent Fasting: This diet plan demands a person alternate between cycles of fasting and eating. Usually, the most common method is 16:8, which implies a person eats for eight hours, and the remaining 16 hours are spent fasting, except drinking water when thirsty. This helps to reduce inflammation in the body and cholesterol levels, control diabetes and fight against cancer, to name just a few.
13. Paleo Diet: This diet plan includes food that was eaten by early humans during the Palaeolithic era. Thus, one can include only those foods like lean meats, fish, nuts, and seeds rich in omega-3, and unprocessed oils. However, it limits food items that were sourced from farming, like grains, dairy products, and legumes. One should also avoid salt, refined sugar, potatoes, and processed food. This diet is suitable for those who want to lose weight or maintain a healthy weight and are looking for meal planning options.
14. Vegan Lifestyle: This plant-based diet plan helps a person to lose weight and maintain it, reduce cardiovascular risk and control diabetes. Vegans don’t eat dairy products, eggs, and meat.
15. Gluten-free Diet: Many people voluntarily choose to stay away from gluten-rich foods like refined flours. Instead, they choose flours that have no gluten such as almond, oat and buckwheat flours and brown rice flour, etc. One can easily opt for fresh fruits, vegetables, dairy products, fish and lean meats, seeds, and nuts. This diet prevents bloating and constipation improves the immune system and helps reduce body fat.
16. DASH Diet: This diet plan is an acronym for Dietary Approaches to Stop Hypertension, and it implies a method of lifelong healthy eating that is formulated to prevent high blood pressure or hypertension. The Dash diet plan was developed to reduce blood pressure without medication, and it prescribes low-sodium intake. One can have foods rich in potassium, calcium, and magnesium that help lower blood pressure. This diet has indeed helped people reduce blood pressure remarkably in a matter of weeks. Following DASH diets also help in reducing risks of osteoporosis, cancer, cardiovascular diseases, diabetes, and stroke.