Myth #1: “No pain, no gain.”

Fact: It’s important to push yourself to improve your fitness, but it’s also crucial to listen to your body. Pain is a warning sign that something isn’t right. Ignoring pain and pushing through workouts can lead to energy fatigue deficits and injuries. Recovery is essential for progress, allowing your muscles and body to rebuild and become stronger.

Pain and injury sideline you from your workouts altogether. Listening to your body’s signals and adjusting your workout intensity or technique is essential if you experience discomfort.

Here are some alternatives to consider if you’re feeling pain:

• Reduce the weight or resistance you’re using.
• Take more rest breaks in between sets.
• Modify the exercise to a lower-impact variation.
• Shorten the duration of your workout.

You can still have a challenging and productive workout without sacrificing your safety.

Myth #2: You must do hours of cardio to lose fat weight.

Fact: While cardio is a great way to burn calories during your workout, it doesn’t do much to boost your metabolism in the long term. Strength training, on the other hand, builds muscle. Building muscle increases your metabolism. Boosting your metabolism burns more calories throughout the day, even at rest. Muscles are very metabolically active, meaning they burn calories even when you’re not exercising. In simpler terms, the stronger your muscles, the more calories your body burns throughout the day.

Strength training also offers numerous other benefits for weight loss. It can help you reduce your body fat percentage, the proportion of your body weight made up of fat tissue. Also, your insulin sensitivity improves, which allows your body to regulate blood sugar levels better. This is very helpful for weight loss because your blood sugar levels are stable. And when they are stable, you’re less likely to experience cravings for sugary foods.

So, while cardio is a valuable part of a weight loss program, it shouldn’t be the only focus. Strength training is also essential for losing those unwanted pounds and keeping them off.

Ideally, you should aim to incorporate both cardio and strength training into your weekly routine.

Myth #3: You can “spot reduce” fat.

Fact: Unfortunately, you cannot target fat loss in specific areas. Genetics and other factors influence where your body stores and sheds fat. While you cannot control these factors, you can create an overall calorie deficit through diet and exercise, leading to total body fat loss.

A balanced exercise routine incorporating cardio and strength training is most effective for fat loss. Cardio burns calories during your workout, while strength training builds strong muscles, which boosts burning more calories throughout the day, even at rest.

Along with exercising, it’s crucial to have a healthy diet that helps reduce your overall calorie intake for weight loss. This doesn’t mean severely cutting calories but rather adopting a sustainable approach that includes whole, unprocessed foods, limits sugary drinks and unhealthy fats, and ensures you get enough protein to support muscle growth and metabolism.

Myth #4: Lifting weights makes women bulky.

Fact: Women naturally have far lower testosterone levels than men, the primary hormone responsible for muscle growth. This means it’s challenging for women to bulk up like male bodybuilders. In fact, lifting heavy weights is more about strength. Higher reps, what bodybuilders do, actually make big muscles. This is due to blood flow to swell the muscle and create hypertrophy.

Strength training is a great way for women to build lean muscle, which offers many benefits. Building lean muscle boosts your metabolism, helping you burn more calories during the day, even at rest. It also improves posture, strength, and bone density and can reduce the risk of injuries.

Strength training can also give your physique a more toned and sculpted look rather than a bulky one.

Myth #5: Muscle turns into fat if you stop working out.

Fact: Muscle and fat are completely different. Muscle tissue does not magically convert into fat tissue. However, you lose muscle mass when you stop exercising regularly, and your body’s metabolism slows down. This leads to an increase in stored body fat because your body is burning less calories overall.

The good news is that muscle memory exists, and when you start exercising again, you can regain muscle mass much quicker than you built it.

Myth #6: You must stretch before your workout.

Fact: Static stretching (holding a pose for an extended period) before exercise actually decreases muscle power and performance. This is because static stretching lengthens muscles, temporarily reducing their ability to contract with force.

Recent research suggests that a dynamic warm-up is more effective at preparing your body for exercise. A dynamic warm-up typically involves light cardio and movements that mimic the exercises you’ll be doing in your workout but with a lower intensity.

For example, if you’re going to be running, you might start your warm-up with some light jogging, high knees, and butt kicks. Dynamic stretches increase blood flow and prepare your muscles for movement and force while improving your range of motion.

Static stretching is still beneficial, but it’s best to save it after your workout when your muscles are warm and more receptive to the stretches, and you need a little length restoration.

Myth #7: Running destroys your knees.

Fact: Running is a high-impact activity, but contrary to popular belief, it doesn’t necessarily damage your knees and lead to osteoarthritis. In fact, some studies suggest that running might even strengthen the muscles and tissues around the knee joint, helping to protect them from injury.

Research shows that runners may not have a higher risk of osteoarthritis compared to non-runners. In reality, poor alignment and posture developed from sitting too much, etc., make you bad for running, not running bad for your knees.

However, it’s essential to acknowledge that running can sometimes lead to overuse injuries, particularly if you increase your mileage too quickly. To minimize your risk of injury, focus on proper running form, invest in good running shoes that are replaced regularly, and gradually increase your running distance and intensity.

If you experience knee pain while running, listen to your body and take a break. Consult with a physical therapist to see if your alignment and posture are functional enough to move effectively to run properly.

The Bottom Line:

Ditching these myths can help you make informed decisions about your workouts and get the results you want. Remember, consistency is vital for long-term success.

Focus on finding enjoyable ways to exercise, move your body, and fuel it with nutritious foods.

Be patient and kind to yourself throughout your fitness journey!

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

Breaking Down the Basics

• Aerobic Fitness: This involves sustained, rhythmic activity that uses your heart, lungs, and large muscle groups for more than 3 minutes in a steady, continuous motion. Think of it as your body’s endurance engine.
• Anaerobic Power: This is your short-burst, explosive power for sprinting or heavy weightlifting. It is where you push down the gas pedal to go faster from your steady state of motion.

Why You Can’t Ignore Aerobic Training

While HIIT focuses on all-out bursts, a good aerobic foundation brings numerous benefits:

• Faster Recovery: You bounce back quicker between HIIT rounds, allowing you to work harder each time.
• More Power: Your body can deliver oxygen more efficiently to your muscles, translating to more explosive movements during HIIT. Also, you build more mitochondria that create energy. The more you have, the better!
• Avoiding Burnout: HIIT is incredibly taxing. Aerobic fitness helps you recover faster and stay consistent with your workouts without feeling constantly depleted.

Let’s get into the workouts!

What is Zone 2 Training?

• Heart Rate: 60-70% of your maximum heart rate (MHR)
• Intensity: Low-intensity, conversational pace. You can maintain it for an extended period while still talking comfortably.
• Feel A comfortable, sustainable effort level.
• Focus: Develop your aerobic base and fat-burning efficiency as your primary fuel source.

How to Calculate Your Zone 2:

1. Estimate Your Max Heart Rate (MHR): The most common formula is 220 – your age. This is an estimation, and individual MHR can vary.
2. Calculate Zone 2 Range:
• Lower end: MHR x 0.6
• Higher end: MHR x 0.7

Example: For a 30-year-old:

• Estimated MHR: 220 – 30 = 190
• Zone 2 Range: 114 – 133 beats per minute (BPM)

Benefits of Zone 2 Training:

• Improves aerobic base: Enhances your body’s ability to use oxygen efficiently during exercise.
• Increases fat burning: Trains your body to use fat as its primary fuel source.
• Builds endurance: Allows you to sustain activity for more extended periods.
• Promotes recovery: Low-intensity exercise helps with active recovery during training.
• Reduces risk of overtraining: Lowers the risk of injury compared to constantly training at high intensities.

Routines for Aerobic Training

Machine Training- Perform 3-5 times with a rest of 1 minute between exercises.

It is a perfect match if you can tolerate a machine for 3 to 5 minutes!

Warm-up: 5 minutes of light walking on the treadmill.

Stay in Zone 2

Exercise 1: The Incline Treadmill

Work: Jog for 3-5 minutes. The intensity should allow you to maintain a slightly challenging conversation.

Exercise 2: Rowing Machine

Work: 3 minutes of moderate-pace rowing.

Exercise 3: Fan Bike or Stationary Bike

Work: 3- 5 minutes.

Cooldown- stretching.

Important Notes:

• Listen to Your Body: If you’re new to aerobic exercise, ease in slowly and gradually increase intensity.
• Mix It Up: Cycling machines, ellipticals, and stair climbers are all great alternatives to keep things interesting.
• Fuel Yourself: Stay hydrated and eat a balanced diet to support your training.

The Takeaway

Don’t underestimate the power of those “boring” cardio machines at the gym. Just decrease the time. If you eliminate the boredom, you may start to enjoy them.

Integrating these routines into your workouts will transform your HIIT sessions from brutal to explosive and less fatigue, ultimately leading to a fitter, stronger, and overall, more capable you.

What is PHA (Peripheral Heart Action) training?

PHA is an aerobic circuit training style designed to improve blood flow throughout the workout. PHA alternates upper and lower body exercises with minimal rest between sets. This forces blood to move rapidly throughout your body to support muscles, improving cardiovascular fitness.

Choose exercises that alternate upper and lower body and perform the entire circuit. Your reps should be done at pace or slightly slower than the pace for 20 reps or for 45-60 seconds. After the exercise, try to go right to the next exercise. After the circuit, rest for 1 minute or what you need to continue.

Program 1: PHA Power

Warm-up: 5 minutes of light cardio.

Circuit:

• Lat Pulldown
• Squats
• Shoulder Presses
• Deadlifts
• Seated Rows
• Lunges
• Pushups or Chest Presses
• Rest 1-2 minutes.
• Repeat the circuit 3-4 times.

Cooldown: 5 minutes of light cardio and static stretching.

If you find this circuit is too long, break the circuit down into two.

Important Considerations:

• Weight Selection: Use a challenging weight that allows you to maintain good form throughout. It’s more about sustained effort, not maxing out your weights. The workout should be challenging your lungs first and your muscles second.
• Progression: Gradually increase sets, reps, or weight as you get fitter.
• Form First: Incorrect form can lead to injury. If you’re unsure of an exercise, seek guidance from a trainer.
• Listen to your body: It’s okay to take short breaks if needed, especially when you’re starting.

Why PHA for Aerobic Fitness?

• Calorie & Fat Burn: The high-intensity nature of these workouts leads to a significant calorie and fat burn.
• Muscle Building: You will improve your cardio and build muscle and strength.
• Variety: These formats add excitement and challenge to your workouts, keeping boredom at bay.

30/30

This works by 30 seconds of work and 30 seconds of rest.

It is a little challenging, but you don’t need to move fast, just at pace. Keep the rate of perceived exertion (RPE) between 6 and 7.

Warmup- 5 minutes

30 seconds work. 30 seconds rest.

• Squat Press
• Lunges
• Pushup Rows (Renegade Rows)
• Mountain Climbers
• Alternating Box Step Ups Holding a Plate or Dumbbells
• Dumbbell Swings
• Rest one full minute and perform 3-5 times.

Cooldown-5 minutes

People do not like aerobic training mainly because of boredom. I get it. It is hard to watch the hamster running on the wheel for more than a minute, let alone do it yourself.

But you can enjoy aerobic training by switching machines by breaking it down into 3-minute intervals. Or, if you are not a fan of machines, use resistance bands and dumbbell exercises for 1-minute sets to develop your interest—not your dislike and hatred of aerobic exercise.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

Benefits of HIIT?

HIIT has many benefits. From sports performance to anti-aging, many people can develop positive effects from the training.

Sports Performance: HIIT for Peak Athleticism

• Enhanced Power & Speed: HIIT builds the explosive power and speed required for short, intense bursts of activity common in many sports.
• Improved VO2 Max: Increased mitochondrial capacity leads to greater VO2 max, measuring how efficiently your body uses oxygen during exercise. This translates to better endurance and stamina.
• Anaerobic Capacity Boost: HIIT pushes your anaerobic threshold, improving your ability to perform at high intensities for longer durations.
• Reduces Injury Risk: By strengthening muscles and tendons, HIIT can help improve overall athletic resilience and lower the chance of injuries.

Your body becomes more effective working at all levels of intensity.

Anti-Aging: HIIT for a Longer, Healthier Life

• Mitochondrial Rejuvenation: HIIT combats the natural decline in mitochondrial function associated with aging, energizing your cells.
• Telomere Protection: Research suggests HIIT may protect telomeres, the “caps” on your chromosomes that shorten with age. Longer telomeres are linked to longevity.
• Fight Chronic Inflammation: HIIT reduces low-grade inflammation, significantly contributing to many age-related diseases and overall decline.
• Cognitive Preservation: Studies point to the potential for HIIT to improve brain function and memory and protect against cognitive decline.
• Stronger Bones and Muscles: HIIT can help prevent age-related muscle and bone density loss, keeping you stronger and more mobile for longer.

Your body switches on anti-aging genes and produces enzymes to delay aging.

Benefits for the General Population:

• Weight Management: Improved metabolism and increased calorie burning to help weight management or weight loss.
• Improved Overall Fitness: HIIT can significantly improve cardiovascular health, muscular strength, and fitness levels.
• Boosted Mood: HIIT workouts can trigger the release of endorphins, leading to positive mood changes and stress reduction.
• Mitochondrial Biogenesis: HIIT stimulates the production of new mitochondria, the cell’s powerhouses. This increases your energy production capacity and improves cellular health.
• Enhanced Fat Burning: HIIT training elevates your body’s ability to use fat for fuel, especially during recovery.
• Improved Insulin Sensitivity: Regular HIIT workouts enhance your body’s ability to use insulin, leading to better blood sugar control.
• Increased Muscle Mass: HIIT can help build and maintain muscle mass, contributing to a higher metabolic rate and overall fitness.

Your body becomes more efficient.

The HIIT Advantage

So, why all the fuss about HIIT? Here’s the deal:

Short and Sweet: HIIT workouts pack a punch in less time than traditional cardio. Perfect for busy schedules.

Afterburn Effect: From a revved-up metabolism, your body will continue to burn calories after your workout.

Fitness Booster: HIIT improves your cardiovascular health and overall endurance.

Not One-Size-Fits-All

The key to HIIT is the word “intensity.” What’s intense for an Olympic athlete isn’t the same for someone new to working out. HIIT is all about pushing your “personal” limits- not what a trainer tells you what to do. You must find your work and rest time and build from there.

If you can talk in complete sentences, you’re not pushing hard enough. On the other hand, if you feel lightheaded or nauseous and out of breath, you’ve gone too far. Find that middle ground where you need to rest for a minute or two. Don’t worry if your rest is longer than expected. It will be working!

Recovery is Key

The breaks between those high-intensity bursts are just as crucial as the bursts themselves. During those rest periods, your body catches up and fuels the changes that make you fitter. As your body learns to do it, it does it faster. So don’t make the mistake of cutting your recovery short. The purpose is to produce quality and effective exercise.

HIIT in Action

Ready to give HIIT a shot? Start with this simple routine 2-3 times a week:

Warm-up: 5-10 minutes of light cardio like jogging or jump rope.

Work/Rest Intervals:

• Perform 10-15 seconds of all-out effort exercise (sprinting, burpees, high knees). Choose the all-out effort based on your ability. If it is 8 seconds, use that time and build from there. Perform 3-4 exercises.
• 30-60 seconds of rest after each exercise
• Full 2-3 minute recovery after the circuit.
• Repeat 5-8 times or as many times as you can personally.
• Cooldown: 5 minutes of walking around.

HITT Program Beginner

• Jumping Jacks
• Mountain Climbers
• Hops

HITT Intermediate/ Advanced Program

• Jump Squats
• Pushups
• Speed Skaters

Advanced HIIT Program

• Kettlebell Swings
• Plyometric Pushups
• Jump Squats
• Sprints

Important Notes:

• Listen to your body: If you need more rest, take it. As your fitness improves, you can shorten the rest intervals and add more rounds. If you follow this way, you have faster progress.
• Don’t be stuck on the numbers and destroy your body. Focus on results.
• Progressively increase your work time: When it starts to feel easy or every couple of weeks, add 3-5 seconds as you build your endurance.
• Variety is spice: Don’t get stuck on just one exercise. Mix it up with jumping jacks, mountain climbers, or sprints on an exercise bike.
• Start Slowly: Especially for those new to exercise, ease into HIIT with shorter intervals and a lower frequency.

HITT might be the perfect Fit!

High-Intensity Interval Training (HIIT) is an excellent option if you are short on time but want to achieve fitness results. HIIT is great because you can use your own body weight, resistance bands, dumbbells, rowers, kettlebells, stationary bikes, etc.

HIIT can be challenging due to its fast pace, which could cause problems with pre-existing conditions. Therefore, it is essential to ensure that you are functional first before getting into advanced movements, such as speed skaters and split jumps. It is advisable to stick to the basics initially.

However, if you have any underlying cardiovascular conditions or diseases, such as heart disease or high cholesterol, or if you have any injuries or health issues, it is always best to consult with your doctor first.

Remember, fitness is a progressive journey, not a race. HIIT can be a powerful tool, but consistency and smart training are the true keys to success.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

It also burns calories, of course. At a 10-minute per mile pace—roughly the average guy’s marathon pace—you’ll fry about 10 calories a minute.

That’s a solid number, and if you run faster, you can burn even more.

But if running isn’t your favorite activity, there are plenty of other modes of exercise that can help you torch calories at a lightning fast rate.

“In general, you burn more calories by doing high-intensity weight training than you do running,” says Harold Gibbons, a trainer at Mark Fisher Fitness in New York City and the New York State Director of the National Strength and Conditioning Association.

Most people don’t realize this, though. That’s often because the number of calories you’re told you just burned is typically estimated from The Compendium of Physical Activities, which calculates energy expended through aerobic metabolism. That works well for low- to medium-intensity exercise, but not so well for higher-intensity activities that rely on anaerobic metabolism.

In fact, when researchers at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71 percent more calories than originally thought. This suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace.

But resistance training isn’t your only option. There are also cardio exercises that can boost your burn. We found 10 exercises that will help you incinerate calories—without ever having to hit the pavement.

Kettlebell Swings

According to research from the University of Wisconsin, this explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive.

In the study, participants burned 20.2 calories a minute and their average heart was 93 percent of its max for the course of a 20-minute workout.

“The kettlebell swing works you so hard because it’s not a movement you’re used to,” says Dan John, a strength coach in Salt Lake City and the author of Intervention. “You’re not super efficient at it, which taxes your body.”

Indoor Rowing

A 185-pound guy can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calories per minute, reports a Harvard University study.

And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body trainer.

Burpees

A 180-pound person burns about 1.43 calories per burpee, says exercise scientist and Spartan Coach Jeff Godin. So if you can hammer out at least seven a minute, you’re in the double digits.

But it would help if you shot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Why? Performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.

AirDyne Bike Sprints

It sounds downright crazy, but Gym Jones manager Rob MacDonald proved that it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.

The key: Give everything you have in that 60 seconds.

Note: This was by no means a scientific experiment. It relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting fan revolutions into physical work.

Jumping Rope

According to the Compendium of Physical Activities, moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute, according to the Compendium of Physical Activities.

This exercise mode uses more muscle groups than jogging, and challenges your balance, and coordination—especially if you practice drills that require extra hand and foot skills.

Fat-Tire Biking

If you haven’t tried this fast-growing cycling sport, you should. You can burn up to 1,500 calories an hour—or nearly 25 calories per minute—pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain, all year round, says Mike Curiak, record holder for the 1,000-mile Iditasport Impossible, a fat tire biking race.

Reality check: That kind of calorie burn depends on your fitness and strength levels, and your skill. But regardless, it’s sure to be one hell of a workout.

“Cindy”

According to scientists at Kennesaw State University, this CrossFit Workout of the Day (WOD) burns an average of 13 calories per minute.

It’s effective because it pairs three exercises—5 pullups, 10 pushups, and 15 air squats—that work different major muscle groups, and you do as many rounds as possible in 20 minutes.

So if you’re in amazing condition, you can go all-out for each one, without slowing down or stopping to recover in between.

If you’re somewhat less than amazing (read: like most people), you simply rest when needed. For example, you don’t move on to the pushup until you’ve completed 5 reps of the pullup, even if you have to stop and start.

“Any routine that takes you from standing, down to the ground, and back up to standing again is an amazing calorie burner, because it really spikes the heart rate,” says John.

Cross-Country Skiing

Zipping along on skis delivers a better heart-pounding workout than running at about the same pace, thanks to the fact that the sport requires you to push with your lower body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

Tabata Jump Squats

This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute and doubled their post-exercise metabolic ra

Function Training

Functional training, also referred to as functional fitness, is a training approach that emphasizes exercises and movements that have practical application in daily life and sports. The philosophy behind this type of training is to promote balanced strength, which is essential for building overall physical strength. Additionally, functional training improves alignment, which is crucial for proper muscular function, range of motion, and mobility.

The primary objective of functional training is to enhance an individual’s ability to perform daily tasks or train appropriately while improving their overall physical fitness.

However, in resistance training programs, overtraining a specific muscle often happens, and those muscles become stronger than the others. This leads to:

• Misalignment because of imbalanced strength.
• Poor mobility because of misalignment.
• And poor flexibility due to opposite muscles creating tension due to improper alignment.

Function training can reverse those mentioned above, promoting balance and more significant strength gains and results.

Functional Movements

The foundation of functional movement exercises is based on movement.

Lower Body

• Squats
• Deadlifts
• Lunges

Upper Body

• Horizontal Pulls – Back Row
• Horizontal Press – Chest Press
• Vertical Pull – Pull-up
• Vertical Press- Shoulder Press

Isometric Holds

• Farmers Walks
• Overhead Walks
• One Arm Walks
• Rack Walks

Rotational Movements

• Side Bends
• Standing, Lunging, or Kneeling Rotation
• Med Ball Toss and Throws

Sample Function Training Program

Monday

• Squats
• Horizontal Pull- Back Rows
• Horizontal Press- Dumbbell Chest Press
• Overhead Dumbbell or Med Ball Walks
• Rotational Exercise

Wednesday

• Deadlifts
• Vertical Pull – Pull-up
• Vertical Press- Shoulder Press
• Farmers Walks
• Rotational Exercise

Friday

• Alternating Lunges – You can include an isometric movement with your lunge or do it separately. For example, Overhead, Rack, or Famers Lunge Walks
• Rotational Exercise
• Choose Horizontal or Vertical Pulls and Presses.

On Tuesday and Thursday, you can focus on cardiovascular conditioning. Performing the horizontal or vertical pull and press together improves functional movement.

Functional does not mean EASY.

There are several functional training and fitness routines out there today. For example, TRX is excellent for all levels of training. On the other hand, kettlebells are incredibly functional but require a high level of learning and practical experience.

The term “functional” emphasizes the practicality and relevance of these movements, not their ease. Many functional exercises, such as squats, deadlifts, and pull-ups, require proper technique, progressive training, and a commitment to mastering the movements. It’s essential to start at a level appropriate for your fitness and skill level, gradually progressing as you become more proficient.

In essence, functional movements are designed to develop functional strength, which means having the strength and ability to perform tasks efficiently and safely. This may involve complex, multi-joint movements that engage various muscle groups, making them effective for improving athletic performance and enhancing daily life.

Functional Social Media Circus Acts

Social media is all about clicks and likes. You will not watch or smash the thumbs up if it is not challenging or entertaining. In this digital sphere, one might also encounter exercises teetering towards recklessness and injury. Or be better suited for the circus world rather than practical training. This is why many influencers use fake weights, theatrics, and camera editing tricks to show off a phony talent for your attention.

In the professional athletic realm, they do similar tricks. They may present engaging, challenging exercises and techniques on their social pages, but it is not what they do. If you follow them outside their alternative online persona, they stick to the basics, meaning what is functional for their sport.

Learning new techniques and methods is good, but you must first be functional in the basics.

The journey to fitness and athletic prowess commences not with a grandiose YouTube or Instagram page. It is the humble acquisition of functional fitness. If you want to sprint faster, understand what is practical to sprint. If you want to get stronger, understand methods and techniques from a functional perspective, not from the social media circus.

Recommended Reading

If you want to know how to get stronger, read INSTANT STRENGTH.

If you want to be aligned, mobile, and flexible, read BALANCED BODY.

If you want practical advice for strength, fitness, and functional training, check out my YouTube channel, BALANCED BODY.

BOLDERBoulder, recognized as America’s All-Time Best 10K by Runner’s World and the nation’s seventh-largest road race, made a resounding comeback this Memorial Day on May 29. The event witnessed tremendous success, attracting an impressive turnout of over forty thousand participants and almost one hundred thousand spirited spectators.

The highly anticipated race once again showcased the world’s swiftest runners in the International Team Challenge. Athletes from Kenya, Mexico, Great Britain, and Tanzania competed against a talented group of American runners, including defending champion Leonard Korir, who emerged as a formidable contender.

In the fiercely competitive Pro Race, Conner Mantz (USA) secured the coveted title of overall men’s champion, delivering an outstanding unofficial time of 29:08. Following closely, Alex Masai (Kenya) secured second place with a remarkable finish time of 29:11. Among the women, Emily Durgin (USA) claimed victory in the Pro Race, crossing the finish line with an impressive time of 33:24. Daisy Kimeli (Kenya) secured second place, concluding her race in 33:48. Official results will be confirmed and announced on June 16th.

Race Director Cliff Bosley expressed his profound gratitude to the remarkable runners and enthusiastic spectators who made this year’s event truly exceptional. He stated, “We are thrilled by the overwhelming turnout of participants and spectators who passionately competed and showed their unwavering support.”

End Result, in partnership with BB10K for 16 years, played a pivotal role in ensuring the triumphant return of BOLDERBoulder. Working closely with event organizers, the dedicated teams from Stack Sports and End Result spent over five days in Boulder meticulously overseeing the setup of separate start and finish lines, as well as timing splits at every mile. Following the conclusion of the citizen race, the course was readied for the professional race, featuring a thrilling cross-country style scoring format with teams organized by country. The United States showcased three patriotic teams adorned in vibrant red, white, and blue.

“Stack Sports and End Result have been invaluable partners in the success of BOLDERBoulder year after year,” said Race Director Cliff Bosley. “Their dedication and expertise in overseeing the event timing, have been instrumental in creating a seamless and memorable experience for our participants. We are grateful for their unwavering support and contribution to the continued excellence of our race.”

Kevin Jandt, VP of Endurance at Stack Sports, expressed his gratitude, saying, “Stack Sports and End Result are honored to continue our longstanding partnership with BOLDERBoulder, and we thoroughly enjoyed the experience of contributing to the success of this dynamic and highly competitive event.”

About BOLDERBoulder

The BolderBOULDER, named America’s All-Time Best 10K by Runner’s World, is the 7th largest running race in the United States. The race attracts over 40K-50K runners, joggers, walkers and wheelchair racers, and draws professional athletes from around the world to compete for one of the largest non-marathon prize purses in road racing. The annual in-person race starts at 30th and Walnut and winds through Boulder neighborhoods with live music and entertainment at every corner. The race finishes at the University of Colorado’s Folsom Field and attracts over 100,000 spectators throughout the course.

About End Result

The End Result Company has been a leader in timing and scoring for over 30 years. End Result has been involved in some of the largest road races in the country and is committed to providing events with the newest technology and legendary customer service and has been the official timing, results and scoring partner of the BOLDERBoulder since 2008, accurately timing more than 600,000 participants.

About Stack Sports

With nearly 50 million users in 35 countries, Stack Sports is a global technology leader in SaaS platform offerings for the sports industry. The company provides world-class software and services to support national governing bodies, youth sports associations, leagues, clubs, parents, coaches, and athletes. Some of the largest and most prominent sports organizations, including the U.S. Soccer Federation, Little League Baseball and Softball, and Pop Warner Little Scholars, rely on Stack Sports technology to run and manage their organizations. Stack Sports is headquartered in Dallas and is leading the industry one team at a time focusing on four key pillars — Grassroots Engagement, Participation Growth, Recruiting Pathways, and Elite Player Development. To learn more about how Stack Sports is transforming the sports experience, please visit stacksports.com. 

Here are ten inexpensive ways to keep yourself active, motivated, and in great shape without draining your wallet.

1. Outdoor Activities:

Take advantage of the great outdoors! Engage in activities like walking, jogging, hiking, or cycling. These activities benefit your physical health and offer mental relaxation and a chance to connect with nature—all at no cost.

2. Bodyweight Exercises:

No need for costly equipment or gym memberships. Performing bodyweight exercises such as push-ups, squats, lunges, planks, and burpees are effective workouts that can be done anywhere. You can find countless exercise routines and tutorials online to guide you through a challenging workout session.

3. Resistance Bands

Resistance bands can run about 100 dollars for three bands- light, medium, and heavy resistance. However, it is a small investment that totally replaces the gym. You can do pushups for extra resistance, chest presses, back rows, pulldowns for your back, shoulder presses, lateral raises, bicep curls, triceps extensions, squats, lunges, deadlifts, ab training, and all sorts of rotational and athletic movements. Go to the park or playground, anchor them low and high, and get a great workout! Even Tom Brady uses resistance bands only.

4. Purchase a Functional Suspension Trainer

Exer-Genie, a suspension trainer, is a versatile tool that allows you to create a complete gym experience. It can provide you with an aerobic cardio or resistance training session.

With Exer-Genie, you can perform multiple exercises, including back rows, chest presses, shoulder presses, and upright rows, or train your biceps and triceps. What sets Exer-Genie apart is its adjustable resistance, which can range from 1 to 600 pounds, making it an excellent alternative to a home gym. So it can act as a suspension trainer and be used for resistance training.

When it comes to strength and conditioning, aerobic, or anaerobic training, the Exer-Genie has got you covered. You can do HIIT sessions, backward walking to build quad strength, walking lunges, etc. And with the benefit of adding resistance, you can train your sprints. Additionally, it can replace sled drags by attaching the harness to your waist or shoulders. But the exercise possibilities and versatility are endless.

Exer-Genie is perfect for use at the park, field, court, or home, and it’s easy to take with you on your travels.

5. Home Workout Videos:

Search for free workout videos on platforms like YouTube. Numerous fitness channels provide high-quality workouts for all fitness levels. You’ll find many options to suit your preferences and fitness goals, from yoga and Pilates to HIIT and cardio routines.

6. Community Fitness Programs:

Many communities offer free or low-cost fitness programs. Check out local community centers, parks, or schools that might provide classes or group activities like Zumba, dance, or aerobics. Not only will you stay fit, but you’ll also meet new people with similar interests.

7. Make the Most of Your Surroundings:

Your immediate environment can be a valuable resource for staying active. Use stairs instead of elevators, walk or bike instead of driving short distances, or incorporate household chores into your workout routine. Cleaning the house, gardening, or rearranging furniture can be surprisingly effective ways to burn calories. And if you have children, playing with them, lifting, and picking them is fantastic exercise.

8. DIY Home Gym:

You don’t need expensive equipment if you prefer weightlifting or resistance training. Get creative and build your own home gym with budget-friendly alternatives. Use water bottles, gallon jugs, or filled backpacks as weights.

9. Buddy System:

Partnering with a friend who shares your fitness goals can be highly motivating. You can exercise together, share tips, and hold each other accountable. Working out with a buddy also makes the process more enjoyable, and you won’t feel the need for expensive fitness classes or personal trainers.

Staying fit and active doesn’t have to be expensive. By incorporating these inexpensive strategies into your routine, you can maintain a healthy lifestyle without straining your budget. Remember, consistency and dedication are essential, regardless of the resources you have at hand. Embrace the possibilities and enjoy the journey towards a fitter and healthier you.

The Pros

The pros of online personal fitness training are numerous. For starters, there is no need to travel to a gym to train. Online programs let you train at your convenience anytime, anywhere. So, there is no excuse for getting stuck in traffic or waking up late for your session.

Training is at Your Pace

One of the significant benefits of online personal fitness training is that you can train at your own pace. In addition, you can tailor your program to your schedule and cater it to your interests through your trainer.

Use an International Trainer

Another exciting advantage of online personal training is its accessibility. Online training allows you to access personalized coaching and consulting from anywhere in the world. So, you can choose a strength specialist in Germany, a power trainer in Austria, or a soccer coach in Brazil.

Bodyweight Programming/ Minimalist Training

Online is an excellent advantage if you do kettlebells, bodyweight training, HIIT, etc., or any type of minimalist program since they can be easily created and done in your own home. In addition, you don’t need to transport equipment to the gym– just your body, a kettlebell, a resistance band, a computer, and an internet connection is all you need.

Convenience and Flexibility

Online training programs allow you to decide your schedule. You can cut out your travel time, start immediately, and have a meeting right after your session. So, it helps you maximize your time. This is especially useful for people who are busier than average and have demanding schedules. Also, they can be helpful for people who are seniors, pregnant women, or those with certain health conditions that make it difficult to travel.

The Cons

Regarding the cons, one difficult aspect of online personal training is a lot of competition. Having a lot of competition can make choices challenging. For example, some trainers have great marketing and websites but poor advice and programming. And others hook you with a piece of info and make you pay for the main point of the program.

Restricted to Technology

If your service is down or running slow, you will lose time in your training session waiting for reconnection. And lose your focus.

Need Specific Equipment to Train Properly

If you have a gym membership, it may be convenient to use the equipment required for your training program. But if you don’t have a membership and need a cable machine and a bench, then it will be difficult. Another issue that arises when doing online personal training is that you may be limited to the options and equipment available in your home or office where you are training.

Lack of Truth

What you say you can do and what a trainer sees are two different things. For example, you can say you can do five reps of a certain weight where the last rep almost dropped on your face. And if a trainer saw, he would lower the weight. So, you lose accountability and responsibility due to ego or lack of knowledge.

Poor Inaccurate Evaluation of Movement

A good personal trainer will do a functional movement assessment or evaluation before prescribing a program. It is challenging to evaluate a person’s posture and movement online. For example, the camera may be in a poor position to see the person’s alignment correctly. Even the best strength program can injure you if your body is not aligned and positioned properly.

In-Home Distractions

Being at home has a different energy than being at the gym or a studio. There is no doorbell or phone to answer. No kids to disrupt your session. And no husband or wife to ask you a favor or a quick question. Training out of your house creates a focus that produces motivation.

Lack of Motivation

Online training is definitely not an option if you need motivation in the gym. However, a benefit of in-person training is to help, walk, and guide you through that low-energy, dragging, challenging times.

How to Choose an Online Personal Trainer

• Can they keep you motivated and on track online?
• Can they effectively tweak your program?
• How do their clients rate them?
• Does the trainer have experience working with clients in person?
• Does the trainer have the expertise you need as a beginner, intermediate and advanced client?

Overall, you won’t have the same level of direct contact with your online personal trainer as you would have in person. The feedback on your progress can be limited, slow, and unexpected. This can hinder your results and possibly injure you. So online may be a disadvantage or detrimental for some people.

If you are interested in online personal training, it is essential to do your research before signing up. Ask for a complimentary session and consultation.

This year’s trends have been shaped by self-reflection, retrospection, and introspection rather than the latest and greatest programs. Gen Z and Y have embraced holistic, comprehensive, and communal fitness and wellness, with a focus on social media and technology. Their approach to life is to prioritize living well first, enjoying life second, and working third, in contrast to the Gen X mindset of putting work first.

Fitness and Wellness Trends

To gain a better understanding of these trends, there has been a sharp increase in Generation Y and Z. Their emergence is transforming and introducing fresh and nostalgic perspectives on fitness, health, and wellness, not just technology.

Pickleball

In the summer of 1965, three dads invented a sport that has since seen a dramatic surge in popularity. Pickleball has become increasingly popular and played for recreational use, with courts popping up nationwide. However, 2021 marked the debut season of Major League Pickleball (MLP) in Austin, Texas. MLP has gained such momentum that it has become a professional circuit of individual players and teams, with sub-teams that can advance into the primary league.

MLP is gaining recognition as an official sport due to its major sponsors, such as Michelob, Sketchers, and Franklin. These sponsors have enabled MLP to secure televised rights, as well as official rankings and prize money of up to one million dollars. This has made MLP a highly sought-after sport, with many athletes striving to reach the top of the rankings.

Mini Workouts

Mini workouts are becoming increasingly popular, as they offer a quick and easy way to get your body moving. These exercises are one to three minutes, which started as challenges on social media, and are designed to make exercise fun, accessible, and done anywhere at any time.

Mini workouts are becoming trendy in the workplace, too, and are great for boosting productivity and endorphin levels. For example, you could start your day with a morning dance, stretch, and cardio flow. Then, before lunch, you could do some lunges, pushups, and mini jumps. During the mid-day, you could throw some punches and high knee marches. And before leaving work, you could do some stretches before you sit in your car and then do your favorite evening workout if you have one.

Recent research suggests that it’s not the duration of exercise that matters but rather the number of minutes you do it in the day. So, even if it’s just one minute here and three minutes there, it all adds up!

Micro-Gyms

Digital fitness is becoming increasingly popular, generating millions of dollars in revenue. However, the gym or studio will always remain the best place to use the latest technology and knowledge. Despite this, gym memberships are still afloat, but community, connections, and convenience have wiggled their way into the scene. And that is a good thing as people are more likely to be drawn to small group training in a studio or outdoors rather than in a traditional gym.

The small group training environment is much more inviting and social, allowing people to bond after the workout and even go for coffee or lunch together. This social element is vital to motivating and inspiring people, while the tech keeps them intrigued and curious. It’s an excellent combination that will keep people coming back for more.

Virtual In-home Training

By 2023, virtual reality (VR) workouts will become increasingly commonplace. The reality is there, but the experience has been dramatically enhanced. With a high-tech headset from Metaverse, you can feel like you are actually in an aerobics class. Or, just like the days of Jane Fonda’s VHS exercise tapes, you can now access On-Demand workouts. Simply turn on the TV, and you can begin your workout. You can choose from various training programs, customize your music, and adjust the intensity.

It’s no surprise that fitness and health are on the rise. VR workouts allow people to exercise in the comfort of their homes or on the go. It has also been successful in motivating those who are less inclined to hit the gym.

The industry is expected to reach about $80.6 billion by 2029.

Healthy Training

Strength training is an excellent way to build strength and muscle, but people are now beginning to understand that regular training done differently will lead to increased strength. This year, mobility, yoga, and functional movement and training will be the focus, as these activities provide a refreshing break from the monotony of traditional strength training.

People want to be able to move freely and not just do the same exercises three days a week. It is the best of both worlds if people can have fun while still developing strength.

Wellness Trends

Thanks to Gen Z and Y, they are striving for a better quality of life and well-being. These generations are now surpassing Generation X and the Baby Boomers regarding their influence on current trends. Consequently, the focus is shifting towards wellness, living well, and overall well-being.

Furthermore, as the workforce is transforming due to the rise of remote working, the return to the workplace, and the changing demands of the population, these new trends are being embraced more and more.

Meditation

After decades of research, the new generation now has a wealth of valuable information and insights into meditation practice. Mental health is set to become an even more prominent topic in 2023 than in the preceding years, and meditation is likely to be the primary form of treatment prescribed.

With the invention and advent of apps, virtual reality, and the metaverse, meditation has become increasingly accessible, allowing people to access guided sessions from the comfort of their own homes or workplace. Moreover, it is a low-cost investment with potentially high returns.

Exercise Rest and Recovery Methods

Exercise recovery methods have gained immense popularity in recent years and are now taking off. Over the next year, expect to see a surge in the use of exercise recovery techniques and equipment, such as cryo-freezing chambers, where you can sit for ten minutes and freeze your body. Saunas are also becoming increasingly popular.

Moreover, massage therapy guns and air compression casts for your legs and feet are becoming more commonplace. Infrared saunas, which have been around for decades, are now easier to integrate into gyms than steam saunas. Contrast therapy is another rising trend you will likely see this year, with cold and hot tubs becoming more widely available.

These methods are now being implemented in gyms, not just in spas or wellness centers, providing gym-goers with a great way to enhance their exercise recovery and develop strategies that coincide with their workout routines.

Focus on Fitness for Mental Health and Wellbeing

Time and time again, exercise has been proven to be the most effective way to promote health, wellness, and overall well-being. However, it takes the proper generation to listen, understand, and appreciate the benefits. Exercise not only reduces stress, reverses depression, lowers anxiety, improves sleep, and enhances brain functionality but also improves mental, emotional, and spiritual aspects.

Additionally, exercise and fitness can be excellent ways for people to connect with others, have fun, build confidence, and feel empowered. All these factors are essential for optimal health, as a lack of confidence, for instance, can weaken the immune system.

Nowadays, people are discovering forms of exercise that they enjoy and that work for them and stick to them. But unfortunately, too often, people are doing exercises and training methods that they hate, which can have a detrimental effect. As we move into 2023, fitness is all about making your body and mind feel good.

Major Workplace Wellness Shift

The new fitness and wellness trends are driving significant changes in the workplace. Thanks to the affordability and convenience of technology, companies can offer Gen Z and Y employees the benefits and perks they desire. These generations are also more likely to choose a workplace based on wellness benefits when choosing an employer.

More than anything else, in 2023, you will see people making their fitness and health interconnected parts of their everyday routine