The Wall Street Journal recently wrote an article about the Hidden Benefits of exercise. Studies show that regular exercise – something as simple as a brisk  30-45 minute walk 5 times a week – can boost the body’s immune system.  If you need a little reminder about why you made that New Year’s Resolution to work out more, check this out.

Courtesy of the Wall Street Journal

So push through the pain and mental blocks and get your butt on the treadmill.  You’ll be glad you did.

It’s a new year!  What better time to set some new fitness goals?  January is the most popular month for new gym memberships.  The hardest part is investigating the deals and finding the best one for you.  We took some of the work out of it for you, so you can get healthy and save some money while doing it.  Here are some Chicago-area gyms (and some that have nationwide locations) that are offering specials.  Oh, and before you take the plunge, check out this post we wrote a few months ago about things to think about before joining a gym.  No better time like the present!

As of today (January 5), Crunch will take $125 off your membership fee.  (This deal is supposed to end January 5.) This gym offers month to month membership which most clubs do not offer.  Crunch is also including a special personal training offer if you join in January!!  If you’re still unsure, get a free guest pass to try it out.

Chicago Athletic Clubs are offering a $49 enrollment fee if you join before 1/31.  Also, if you’re already a member at any CAC (WAC, LPAC , EAC, LVAC), visit their website or talk to a staff member next time you’re in to find out how you can save $50 on your next month’s dues.

YMCA Chicago is offering a $0 enrollment fee if you sign up in January.  The YMCA does not have any long-term contracts plus they offer free nutrition and training programs.  Also, if you refer a friend, you’ll get 1 month free.

Save $300 if you join in January at Midtown Tennis Club.  Fill out the form on their website and receive a complimentary trial membership.

Join now and receive 30 days FREE at Curves; there are over 100 locations in Chicago.

Fitness Formula offers a three-day trial and has nine Chicago area clubs.  Almost all of their clubs offer FREE valet parking!

Stop procrastinating and sign yourself up.  If you’re intimidated, don’t worry.  Many people will be new – trying classes and some machines for the first time too.  Good luck and get in there!

The survey revealed that boot camp-style workouts, which were named the most popular workout in 2008, were also the most popular fitness trend in 2009!

Here are the Top 10:

1. Boot Camp-Style Workouts: Boot camp workouts remain extremely popular because they provide a total-body workout that’s varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss.

Billy Blanks: Ultimate Bootcamp

2. Budget-Friendly Workouts: With today’s economy slow to recover, more people will cut costs to stay in shape. Gym membership continues to decline in 2009, with many people using the resources around them as their gym and equipment.

RIPCORDS Resistance Bands – Power Tension 5 Pack

3. Specialty Classes: While yoga and Pilates will remain strong, dance-based classes were all the rage this year. Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles grew in popularity thanks to shows such as Dancing with the Stars and So You Think You Can Dance.

Zumba Beginners DVD (2004)

Zumba Advanced Workout Dvd

We’ve also reviewed Jillian Michaels 30-day shred – check it out. 

4. Getting Back to Basics: Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers continued to focus on basic movements and techniques with their clients.

5. Circuit Training: Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions.

6. Kettlebells: The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness.

JFit Premium Vinyl Kettlebell 8-15 lb Set

7. Boomer Fitness: Individuals age 50+ have the means, motivation and desire to enhance their quality of life through physical activity – and this group is only going to increase in size in 2010.

8. Technology-Based Fitness: From iPods to Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest in technology continued to infuse itself in all aspects of fitness. We recently wrote a post about some great fitness-related iPhone apps.

Wii

Wii Fit Plus

9. Event or Sport-Specific Exercises: Despite the emergence of new and trendy workouts, sports or recreational activities remained a popular way to stay in shape.

10. Mixing It Up: Traditional programming has changed from what’s called linear progression to undulating, as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on different days, and mixing high-volume, low- intensity weight training with low-volume, high-intensity training on alternate days.

1) Know what kind of education and experience the trainer has had.  Be sure they are certified through a reputable personal training organization and dont be afraid to see a copy of the certification to ensure that it is current.  A degree in exercise science or a related field is a definite plus.  The more knowledge your trainer has, the better the workouts will be.  Know what your goals are and have this conversation before you begin training with him/her.  Whether you’re looking to improve your endurance, increase your flexibility or if your dream is to be a bodybuilder, the trainer should have experience in that specific area.

2) Personality is also important.  You will be working closely with your trainer for the next few weeks, months, maybe years.  You want to feel comfortable enough to ask questions, and you want to know that they are genuinely interested in helping you.  You should get along with them well and develop a personal, yet professional relationship.

3)  Ask for references.  Don’t be afraid to ask the trainer for names, numbers or even testimonials of other clients they’ve worked with.

4) Rates.  Training fees are usually based on the trainer’s experience and reputation;  however, facility prices and the geographic area can also play a factor.  It is all well worth the investment but be sure to ask questions before you commit to anything.  Ask for any specials going on: 1st session free or sometimes a trainer will offer a free session or two when you purchase a package.  You may meet with your trainer more frequently at first, but your financial investment should decrease as you become more independent, and knowledgeable until you can eventually push yourself just as hard on your own!!

A good trainer will:

• Get to know you before you start exercising and find out specifics; ie. health risk factors, present/past injuries
• Motivate and push you
• Listen to your concerns
• Track your progress and make changes when necessary
• Focus only on you and give you 100% attention
• Contact you/follow up with you after your session

A good client will:

• Show up on time
• Give at least 24 hours notice if you need to cancel/reschedule
• Address questions/concerns right away
• Save the chit-chat for afterwards
• Won’t spend the entire time complaining (a little bit of this is OK!)
• NOT think you are their therapist (seriously..)

If you’d like to learn more about my background and areas of expertise, please check out my bio here.

Contact me at Huttco@gmail.com and let’s get started!

Also, I can’t forget to mention Lucy Pro.  Recently, I was told about this amazing program for any certified Personal Trainer, Yoga or Pilates Instructor, etc.  All you have to do is go into your local store, fill out  a short application and show them a copy of your certification and they’ll give you a Lucy Pro Card that is good for a year.  With the card you’ll receive an exclusive discount of 30% off!!!

Group exercise and fitness classes have become very popular, as they provide participants with scheduled and supervised workouts.   Scheduled exercise forces people to make a time commitment to fitness.  Another perk of group exercise classes is that you have an instructor teaching you the proper form as well as pushing and motivating you at the same time.

What are the benefits of exercise classes?

Socializing – It’s easy to get a workout buddy and do the classes together.  You also get the benefit of socializing with other people who are sweating just as much as you are.

Boredom Breaker – It’s hard to check out during a workout when you have a fitness instructor constantly pushing you onto the next exercise.

Increased safety – You have an instructor right there teaching and demonstrating the correct form. Proper form is important to maximize the benefit of exercise while minimizing the risk of injury.

Variety – Exercise classes allow you to change up your routine and throw something new and exciting in there each week.

See results! You will find that with a fitness trainer pushing you and with peer pressure to keep up with the group, you will be able to do things you normally wouldn’t be able to do on your own.  I am a big believer in classes as they motivate and help people achieve the results they are looking for.

So how do I get started with a group exercise class?

From my experience, if you’re taking a class for the first time, it’s helpful to let the instructor know. This will allow the instructor to give any important instructions prior to the start of class OR to offer modifications throughout the class, if needed.

It can be intimidating to take a group exercise class for the first time – especially if there are “regulars” who seem to know how to do everything right away!  Just remember that everyone has to start somewhere.  The classes are designed to bring in new people and to allow everyone to have a great exercise experience. Go in with confidence, and if it makes you feel more comfortable, stay towards the back for the first few classes until you get the hang of it.  After a while, you’ll be front and center showing everyone else how it’s done!

Most gyms offer a wide variety of exercise classes.  I can guarantee there is one (or multiple) out there for you.  Just jump in there and give it a shot.  You may find that once you start taking classes, you don’t want to stop.  You’ll look forward to your favorite class each week.   Check the schedule ahead of time or ask someone from the staff if they offer beginner classes.  Most gyms do!

Group fitness classes are high energy, fun and challenging.  They can be a great way to socialize with other people interested in working out and getting in shape as well as an excellent way to push yourself to try new exercises you might not otherwise.