It’s one thing to set a goal to improve your health in the new year. It’s another to figure out the most effective way to turn that goal into success — and with luck, create a positive lifestyle change you can sustain in 2020 and beyond.

A good first step is understanding fitness practices that are proven to work, and the annual American College of Sports Medicine’s Worldwide Fitness Trends for 2020 surveyis a good place to start. 

The survey of more than 3,000 fitness professionals and experts from around the world named wearable technology — devices like activity trackers — as the top trend for 2020, followed by HIIT —that’s High-Intensity Interval Training — group training, free weights, personal training and several other tried and true approaches to health and wellness.

“Ultimately with these trends, we wanted to know from people in the trenches, people who work and take part in the fitness industry every day what is working,” said Yuri Feito, an exercise physiologist and a co-author on the survey. “For instance, activity trackers have been trending for more than 10 years and so has high-intensity interval training so that longevity would be a good indication that these would be good tools to use” if you’re trying to get healthy.

From large multi-use facilities with swimming pools, weight rooms, fitness studios, basketball courts and rock climbing walls to smaller, more intimate and specialized boutique-style gyms, Louisville and Southern Indiana have plenty of fitness options that fit into the categories outlined by the survey’s guidelines. 

Several new fitness facilities opened in our area 2019, including Shred 415, 642 Baxter Ave.; Distilled Fitness, 512 Lyndon Lane; Grit Fitness,1864 Frankfort Ave.; Republic Bank Foundation YMCA, 1720 W. Broadway; and F45, with several locations including  4600 Shelbyville Road. 

We spoke with some of the owners to understand how they incorporate these popular trends in their gyms so you can pick the best spot and workout for you as you head into the new year.

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Group fitness training 

“Fitness is more accessible than it ever has been,” said Patrick Mahoney, co-owner Grit Fitness. “We want to make sure you feel comfortable in the environment where you come to work out and for that reason, we offer different options — we have group training with up to 20 participants, semiprivate for up to four people and private individual training. It’s all about finding your comfort zone.”

The idea that a trip to the gym can combine a commitment to getting active along with some social time has skyrocketed over the past decade and it’s not going anywhere in 2020.   

“We are social animals, so it makes sense that working out with a group helps many people stay motivated and stick with a workout program,” Feito said. “This is a trend that’s been strong for a long time. We want to be with people, to compete and participate together in a community of like-minded people.” 

You’ll find group fitness at gyms across the city and offered at each of the new gyms mentioned above. When it comes to group fitness, one size does not fit all, so shop around to find the group size and gym culture that feels right to you. 

Other things to love about the group dynamic of fitness classes:

• Chances are you’ll exert more effort if you are challenged by a room full of members working toward the same goal. That means you’ll get more benefit from the time you put into your workout. That’s a win!
• That’s not all — since the instructor provides the workout, all you need to do is show up and do what you are told. A no-brainer. 
• It’s harder to blow off your workout when you know your friends are showing up to sweat too. It’s a bit easier to get out of bed if you know a room full of familiar faces is waiting for you at that 5 a.m. class.

“It’s important for us to create a sense of community at our gym,” said Jason Kelly, co-owner and instructor at Distilled Fitness. “We take the time to explain to everyone who works out with us how to properly perform every exercise, and as a result, we find members are inspired by each to do their best each time they come in.” 

Kelly’s gym offers a variety of classes catering to different ability levels. Besides 60-minute high-intensity classes, the gym teaches 45-minute group workouts using body weight, easy gymnastics skills, and light lifting movements, which are a good introduction to fitness for beginners. 

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High-Intensity Interval Training — HIIT

“I have been working out for many years and have tried just about every kind of workout available,” Terri Stoltz said as she finished a class at Shred 415. “This is the best type of class I have ever done. I just love it.” 

Shred 415 is in the Highlands and will open a second location in the Hurstbourne area this spring. The high-energy training session is divided into four segments alternating between cardio and strength training in a group setting. HIIT workouts use repeated cycles of short exercise alternating with short periods of rest. 

“People love it because of the community and the energy and motivation inside the studio,” said  Kathleen Brinch, owner and instructor Shred 415 Highlands. “They can drop their kids off in the Kid’s Lounge and step into the studio and get an efficient fast-paced workout in 60 minutes.”

The American College of Sports Medicine says HIIT can be especially beneficial for aging women who struggle with weight gain and are at greater risk of age-associated muscle loss. Beginning exercisers should start slow and build endurance. 

Another type of interval training that is gaining momentum is HILIT, which stands for high-intensity, low-impact interval training. It’s like HIIT because it delivers the same sweat-inducing workout but in a way that’s more gentle on your body.

Rowing rather than running, for instance, is low impact and works every large muscle group, allowing athletes to maximize endurance gains while minimizing stress on the joints. According to a study from the English Institute of Sport, rowing works a whopping 86% of the muscles in your body. 

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Strength training

There’s a good reason most gyms and group classes include some combination of free weights and body strengthening. Building muscle in your body can make everyday tasks easier and helps to prevent bone loss.

Numerous strength training classes, like those offered at the new YMCA in Louisville’s West End, target beginners, which means you can learn how to add strength training to your workout routine without feeling “intimidated” by a workout room with equipment you’re unfamiliar with. The Y’s “Core & Band” is a good example — it focuses on body conditioning by strengthening your core and working with resistance bands.

Body-weight training

This type of workout focuses on dynamic movements to build strength and endurance. Think burpees, mountain climbers, pushups and planks — you know the drill. 

Body-weight training can be done almost anywhere, which is great for your budget or if you prefer home workouts. Body-weight training doesn’t utilize any other equipment than the muscles in your body and many group fitness classes weave it throughout the workout.

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Personal training 

One-on-one training with a certified personal trainer or exercise physiologist can help you learn proper techniques, try new exercises and hold you accountable. A well-rounded fitness assessment from your exercise physiologist and subsequent tracking over time can help you adjust your training and diet to reach your goals and optimize performance.

If you are new to fitness and feel like you could benefit from the motivation, instruction and accountability you’ll have with one-on-one training, hiring a certified personal trainer may be the best first step to achieving your goals. Many people find that once they get into the routine of showing up for one-on-one appointments they are comfortable moving on to a group environment. 

Fitness tech is here to stay in 2020

From activity trackers to heart rate monitors to devices that do both and much more, the newest wearable tech offers sophisticated tools to record steps per day, distance run and calories burned. Wearable tech can also support weight management. Setting a daily step goal and using a basic activity tracker to monitor your progress is an easy way to get started moving more and sitting less — a key recommendation to get fit from the Physical Activity Guidelines for Americans.

Heading into 2020, you know you need to exercise regularly, eat healthier, reduce stress and get enough sleep. With so many fitness trends and new gyms to try in Louisville, that’s easier said than done sometimes.

But know this. According to Feito, “motivation is the most important element in all of these trends. It’s the single most important factor in achieving your goals. It’s more important than a fancy watch, a group fitness class or any type of training. You have to be motivated to keep at it.” 

So while the fitness trends for 2020 are a great road map as you set your course toward a healthier you in the new year, there is no substitute for the motivation behind simply picking something to do and then actually doing it, Feito said. 

There’s your pep talk, Louisville. Now go after that goal. 

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Reach Kirby Adams at kadams@courier-journal.com or Twitter @kirbylouisville. Support strong local journalism by subscribing today: courier-journal.com/kirbya.

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