3 workouts set to trend this summer: As summer approaches, many people find themselves looking for new ways to get in shape. Based on Google Keyword Planner research, Tom Harrison, MSK Physiotherapist from Bupa Health Clinics, reveals 3 workouts set to trend this summer, and what you need to consider if you’re interested in try them.
Here are three of the most popular workout trends for the season:
- “Metabolic circuit” online searches up 1,850%
- “SIT routine” online searches up 1,660%
- “Thrust exercise” online searches up 91%
Summer 2023 health trend 1: Metabolic Circuits
Metabolic circuits are a type of high-intensity interval training (HIIT) that can help you burn fat and improve your fitness quickly. HIIT workouts involve alternating between short bursts of intense exercise, using your own body weight as resistance, alongside periods of rest in between.
Metabolic circuits are suitable for everyone when adapted appropriately – they can be done from most places as they don’t need any special equipment. If you’re thinking of trying metabolic circuits, it’s important to not jump into them too hard; build things up gradually with rest days in between to avoid injuring yourself.
Here is a sample metabolic circuit workout that you can try.
Summer 2023 health trend 2: Sprint Interval Training (SIT)
SIT is another type of HIIT workout that can be very effective for burning fat and improving your fitness. It’s more intense than traditional HIIT exercises, as it was invented to improve the performance of elite athletes.
SIT workouts involve alternating between short bursts of exercising at full capacity, followed by a few minutes of rest. SIT workouts can be adapted to whatever sport you’re trying to improve performance in, e.g., running, cycling, rowing.
Although this form of exercise is trending online and is an efficient way to build fitness, it’s not recommended as a way to improve your fitness levels unless you’re a professional athlete, due to the demands it places on the body. Consequently, if you’d like to introduce SIT workouts, expert guidance, e.g., from a physiotherapist, is essential.
Summer 2023 health trend 3: Thrust Exercises
Thrust exercises, also known as hip thrusts, are a great way to strengthen your glutes and improve your overall fitness. Hip thrusts can be done at home or at the gym, and they require only a light weight, such as a dumbbell or barbell.
Along with improving your fitness, hip thrusts help increase bone density, improve stability and keep you moving well. Having good bone density can be helpful for those going through the menopause –bone density is naturally lost as the amount of oestrogen in the body naturally decreases.
How to do a safe hip thrust:
- Sit on the floor with a bench, box or sofa supporting your upper back.
- Place a weight across your hips – like a weighted barbell or dumbbell. Ensure your feet are flat and stable on the floor.
- Keeping your core engaged and your upper back and shoulders supported on the surface behind you, raise your hips to a 90-degree angle towards the ceiling.
- Hold for a few seconds, then slowly lower back down to the starting position.
- Repeat this exercise 10-15 times.
What to consider when trying a summer health trend
When choosing a workout trend, it’s important to consider your fitness level and goals. If you’re new to exercise, start with a beginner-friendly routine and gradually increase the intensity as you get stronger. It’s also important to listen to your body and take rest days when needed.
If you currently have health concerns or have had them in the past, it’s important to have a health check-up before starting any new routine. Starting a new form of exercise without proper guidance may trigger musculoskeletal injuries, too, so don’t forget to ease yourself in slowly to give your body chance to adapt and recover.
Some muscle soreness in the few days after exercising is normal, but if it lasts any longer than that, consider making an appointment with a physiotherapist or MSK specialist to see whether treatment could help you.
Here are some additional tips for staying safe while working out:
- Warm up for at least 5 minutes before you start your workout.
- Cool down for at least 5 minutes after you finish your workout.
- Stay hydrated by drinking plenty of water before, during, and after your workout.
- Wear comfortable clothing and shoes that fit well.
- If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts.
- Get advice from qualified instructor or physiotherapist before you start any new workout routine.