Durban – I’m one of those people who has tried various fitness programmes over the years, with varying results.
My problem comes down to commitment, time, cost and, mostly, the need to see quick results.
What I’ve learned is that there is no such thing as a quick fix – no matter what those TV ads tell you – and that you have to put in the time and effort. My saving grace was also finding a personal trainer who keeps me on my toes, keeps the boredom away and is there to make my training work for me, because, let’s face it, we all have very individual needs.
Another big help in keeping me on the right track was finding training partners. So on those mornings when you really don’t feel like going to gym, you make the effort because you don’t want to let your partners down.
It didn’t come as too much of a surprise, then, to find out that the two training “trends” that came out on top from the experts are what’s known as Hiit (high intensity interval training) and group training, and by this they mean small groups rather than massive classes.
Says Selwyn Rautenbach, fitness professional and owner of Physical Impact Wellness: “Recently we’ve been using the Hiit principles of training, using the full spectrum of disciplines available, such as machines, free weights, kettle bells, TRX suspension, functional and Crossfit, to name a few, in a high-intensity class format.
“Even though facilitated in class format these programmes are structured to be as specific as possible to the clients’ training status, as well as being relative to individual goals and needs, regardless of age or gender.”
He says this training has become more popular because the fast-paced, multi-dimensional nature of the routines uses numerous combinations so muscles don’t plateau and you’re less likely to get bored.
Doctor and fitness athlete Dr Camille Nicola du Plessis agrees, saying that Hiit is in the top three of the American College of Sports Medicine’s 2015 Worldwide Survey of Fitness Trends.
“It consists of alternating short periods of intense exercise with recovery periods of passive or mild-intensity movement or rest.
“The benefits include a significant reduction in subcutaneous fat, especially abdominal fat, as well as total body mass; a suppression of appetite; an improvement in aerobic and anaerobic fitness; improvement in glucose levels and a reduction in total cholesterol levels; more calories burnt per hour; and an increase in post-exercise fat oxidation and energy expenditure more than steady-state exercise.
“A shorter duration of workout not only makes it a time-efficient method of exercise, but also improves adherence to the exercise regime.”
She gives an example of sprinting on a treadmill for one minute, followed by two minutes of walking, which should be repeated for 20 minutes.
According to Rautenbach, researchers have found that pushing yourself for shorter intervals boosts your metabolic systems, burning more calories than steady cardio.
“Training in groups has also become more favourable as it builds camaraderie in a competitive environment, driving participants to reach individual goals.”
This echoes the comment of Hayley Cassim, fitness professional and owner of Club Zero Fitness, that one of the biggest trends for 2015 is all forms of group-based training. “This is mainly due to the variety of classes available, even in smaller communities, as well as their cost effectiveness.”
As to my question should we be doing just one kind of exercise or a mix of several, the general answer was that for people looking for overall quality of life and wellness, multi-dimensional training techniques are usually better.
“This is because they tax our musculoskeletal and neuromuscular systems in different ways, allowing for a more holistic approach to lifestyle demands,” says Rautenbach. “This might not be the same for certain athletes or body builders with a specific goal.”
According to Cassim, “super-setting” or interval-type training is highly efficient as it allows you to work different energy systems simultaneously.
Another issue which is often raised and can be highly contentious is the need to have properly qualified trainers in any exercise programme you choose to do.
“Many people claim to be personal trainers, but lack the necessary qualifications,” says Du Plessis.
“The first thing to look at is certification and education from an accredited institution.”
Fortunately, this is relatively easy as there is a governing body in South Africa, the Register of Exercise Professionals South Africa (Repssa), which, although not mandatory, is recommended to all exercise professionals.
“Repssa evaluates certification and experience level and also ensures trainers registered with the body attain CPD (continued professional development) points,” says Cassim.
“This ensures that trainers attend workshops and lectures to keep up to date with any progress made in the exercise industry.”
Then there is the burning question – how often should we exercise?
The experts agree that this depends on the fitness levels of their clients. They advise three half-hour sessions weekly for “newbies”, who are then reassessed after a few weeks, according to their progression.
“When it comes to exercise, most people forget that there are seven days in a week,” says Cassim. “As a general rule you must remember that consistency is more important than intensity, so three to four one-hour sessions a week are a good baseline.
“Rest and recovery between sessions is just as vital as the training itself, as this when your body repairs itself.”
If this scares you, Du Plessis is adamant that even if you are unable or unwilling to meet recommended exercise targets, any exercise is better than none.
“You have to choose something that you know you will love and enjoy doing every day. Mixing up your programme is important, too. Incorporating different movements and exercises into your regimen can only improve your strength and fitness.
“As long as you are active and increasing your heart rate during such activity, it is better than being a couch potato. Remember, it never gets easier, you just get stronger,” said Du Plessis.
The Mercury