October 31, 2025 • 39 mins
Fit, Healthy & Happy Podcast
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SPEAKER_00 (00:00):
Welcome to There is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sfitness programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and mostimportantly why things work.
(00:21):
Hence the name, There is aMethod to the Madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gilden of the Gilden Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home is
worth?
386-451-2412.
(00:46):
Well, let's get this show on theroad, everybody.
Coach Rob here to hopefully giveyou some health and fitness
inspiration, some motivation,and uh today some information
and education.
So, I mean, I try to make it alleducation all the time, but I'm
(01:06):
going to give you some uh what Ithink is pretty neat
information.
Every year, the American Collegeof Sports Medicine gives out
their uh or puts out their top20 trends in health and fitness,
and it's always interesting.
I mean, they're that it's kindof the same thing each year.
(01:27):
This year it's a little bitdifferent, but basically, um the
top 20 trends, and I alwaystaught it when I was teaching
trainers to be trainers, youknow, as a way to kind of look
at which way the industryappears to be going.
Um, and again, it it stayspretty consistent through the
years.
(01:47):
There's a couple shakeups thisyear, so I'm gonna go over those
and kind of give you my uh spielon them.
Um let me first start byexplaining the uh difference
between, say, trends and fads.
So fads are very likeshort-lived.
It's uh, you know, somethingeverybody does for a few months
(02:10):
and then kind of quits.
Sometimes fads can turn intotrends, and trends are a little
bit more longer lasting.
Typically, we look at them likein a year's time, say.
So for this year, this tended tobe the biggest trend.
So that's kind of the differencethere.
(02:31):
Um, trends give us a lot moreinformation than fads because
fads are usually, as I said,very quick fixes and don't last
very long.
And sometimes trends, I mean,you know, nothing trends
forever.
Things definitely change, butuh, we definitely get a little
bit more information out ofthem.
(02:51):
So without further ado, let'sstart talking about these top 20
trends.
Number one in health and fitnesslast year was wearable
technology.
So that's like smartwatches,your Apple Watches, your
Garmin's.
Um, I'm kind of surprised it'snumber one, but you know, if
(03:14):
you're basing that off of sales,then I can see that for sure.
Um, I know Apple Watch last yearcame out like with their mega
Apple Watch with a little bitmore fitness-friendly features
on them, so that probably drovethe market up quite a bit.
Because prior to that, AppleWatches were um kind of
(03:35):
secondary in the fitness market,like Garmin's were a little bit
better for runners and morepopular with runners, but Apple
Watches had all the otherfeatures that people like too,
you know, like the ability, thetext, uh GPS, you know, all that
good stuff.
But they uh improved last yearon their fitness, so that's
(03:55):
probably why that got sparked alittle bit because let's face
it, I mean, Apple almostoutsells everybody and
everything.
So I'm sure that's why.
Uh, very quick on that.
I mean, it's a tool, you know,like wearable technology, no
matter what it does, and I knowit's like really high tech now
where it can read your sleepingpatterns and women's menstrual
(04:17):
strike cycles and all that.
I mean, good information, butlike I also want to keep it
simple, stupid, and uh, youknow, repeat what I said the
other day about uh Hippocratesversus uh Dr.
Adia, you know, the the old,old, old, old warrior from
centuries ago, doctor fromcenturies ago versus today that
(04:41):
was a big deal on 60 Minutes,and I was saying how, you know
what, we don't have to go thatmodern with a lot of this stuff.
So it's kind of the same withthe smartwatches.
They're great, they're a goodtool.
I use them, but they're just atool.
They're not gonna make you fitif you don't do the work and eat
right.
All right.
Number two, trend isn'tsomething that you buy per se,
(05:04):
it is fitness programs for olderadults.
That one's been kind of floatingup in the top five for a really,
really long time.
And uh I absolutely agree thatit's a major trend, if not just
a new way of life, because thethe boomers and now Gen Xers who
are getting older have beenflooding the fitness market more
(05:25):
so than the youngsters for along time.
So that's a wonderful thing.
That means that more of them areactive.
Um, I believe I've said thisbefore on this podcast.
I know I've said it a bunch oftimes throughout my day, that
uh, you know, seniors are someof the most enjoyable um uh
(05:45):
demographics to work with.
I mean, they just tend to takeit serious, they tend to make it
a priority, they tend to do whatthey're supposed to do.
Their goals are usuallyactivities of daily living and
things that we can absolutelyput a tangible goal onto and
they get better, versus maybesome of the more superficial
(06:06):
goals you might get with youngerclientele.
So I think that's a beautifulthing.
We uh primarily work withseniors here, I'd say.
I mean, we have all age groups,but probably, well, definitely
over 50 is, you know, more ofour population.
Okay, number three, popping backup here this year, exercise for
(06:28):
weight management.
I mean, that's never gonna goaway.
I mean, people want to exercise,you know, to lose weight.
And one of the first thingseverybody thinks of when they
have to drop some pounds is, youknow, I gotta go on a diet and I
gotta start exercising.
So it's always gonna be there.
But, you know, as uh you know, Iwrote a book called You Can't
(06:51):
Outrun a Poor Diet because it'sjust so true.
So exercise absolutely has arole in weight loss.
There's no question that the wayto lose weight is we have to
take in less energy than we putout.
So the put out the energy isexercise's partly exercise's
role in that.
We do have to put out moreactivity, but if we don't
(07:17):
fine-tune our diet, it's gonnabe, you know, moving a little
bit forward and then movingback.
So we have to understand we haveto change the diet.
And exercise has so many otherroles than just diet.
I mean, than just losing weight.
I mean, exercise, as I saidearlier with the seniors, you
know, it's about the activitiesof daily living.
(07:39):
It increases muscle mass, itincreases performance, it
decreases your risk for falls,it makes you feel better, it
raises your self-esteem, raisesyour confidence, lowers anxiety,
lowers depression, does so manythings.
So, like we have to rememberthat.
Yes, it's a tool for weightmanagement, but it's a tool for
(08:00):
everything else.
And if we don't watch our diet,it's not going to help us really
that much with our weight.
Number four, mobile exerciseapps.
I mean, that's become a hugething.
You know, get your workouts onyour app.
You can be uh you hit your appand it gives you a workout of
(08:21):
the day.
Or of course, you know, umdifferent kinds of food apps,
which I've advocated for years,are good too.
So I'm not surprised apps, Imean, everything on the phone,
everything technology-based,it's got to be on the rise.
I mean, that's just where we'reat right now.
Um it's coming, it's happening,and like everything, it can be a
tool, you know.
(08:42):
Like I'm a big believer in, youknow, just going to the gym,
working out, having anaccountability partner, and all
that good stuff.
But these apps also have a role.
Like if they help you pull up aworkout that you didn't feel
like thinking about on your own,or like it just is interesting
to do, fun to do, by all means,it's a good thing.
(09:06):
It's just we I don't believe wecan allow technology to replace,
you know, human relationships,going to the gym, seeing each
other, talking to each other.
Um, I don't think it can replaceit personally.
Um so it's a tool, it's on therise, it'll probably stay on the
rise, but like our wearabletechnology, it's a tool.
(09:31):
Number five, it's very similarto our seniors entering the
workout world more, but balanceflow and core strength training.
So that's becoming really morepopular, and especially the
balance part.
I mean, you know, strength andbalance go hand in hand.
I mean, they just do.
So the greater your strength is,the greater your balance is
(09:52):
going to be.
Because a lot of the intrinsicstability muscles, the tiny
little muscles that you don'tthink about are responsible for
balance.
And unless you specificallytrain them, they're not going to
get better.
So, for example, you have littletiny intrinsic muscles in your
ankle area.
Now, if you've ever done astanding leg exercise like we
(10:13):
advocate here, you stand on oneleg, you lift the other leg, you
know, you notice like everythingstarts kind of shaking, and you
see those tiny little musclefibers going in the tetany,
meaning they're twitching andworking.
So they're getting the work theyneed.
When those muscles get stronger,your balance improves.
And one of the principles ofphysical fitness is
(10:35):
retrogression.
So use it or lose it.
So if you're not doing all thebalance things you used to do as
a kid, right?
I mean, when we're a kid, we'retrying to walk across a curb
like, you know, without steppingin the road, you know.
Um, no, I never really uhadvocated doing that on Fifth
Avenue or on the GeorgeWashington Bridge or anything,
but like I think everybody knowswhat I'm talking about.
(10:56):
Like riding your bicycle takesbalance, you know, skateboards.
I was a big skateboarder as akid, you know, that takes
balance.
Well, we stop doing that stuff.
So naturally our balance startsto go away.
So one of the beauties ofstrength training is it can help
your balance and does help yourbalance.
For anybody over 50, we startdoing balance exercises with
(11:20):
them because it's so criticalfor their overall health.
Number six, exercise for mentalhealth.
You know, since COVID, I mean,all we hear about is there's a
decline of mental health in theUnited States and worldwide.
And it is so true.
Like COVID threw us for a loopas a world, didn't it?
(11:43):
I mean, everybody startedworking from home and we had
social distancing and we weren'tallowed to go places.
And human beings are physical,social animals.
We just are like we need to talkto people, we need affection,
you know, we need touch, we needall that.
(12:04):
Like we are very, very, verysocial beings.
Now, some of us are moreintroverted than others.
That's that's okay, butintroverts need interaction,
extroverts need interaction.
So we're very social.
So all of that that happenedwith COVID took so much of that
(12:25):
away that a lot of people'smental health really started to
decline.
And one of the solutions wefound is exercise, going to the
gym, getting out and doing allthat really, really helps.
And it look, it's been provenover and over.
I saw, not saw, I mean I'vereviewed it many, many times,
but a Harvard study thatreviewed exercise versus therapy
(12:50):
versus psychotropic, somedication, and then two out of
three, two out of three, so tosay, and then all of it
together.
And what they found was theperson that was seeing a
counselor for their mentalhealth, which is very important,
taking the appropriatemedication for themselves and
exercise had the greatest outputfor mental health.
(13:15):
They also found that exercise byitself gave a boost, which is
really, really cool.
But when you see, you know,this, I talked about it the
other day, this dichotomythinking, this all or nothing
thinking, you know, it's wrong.
You'll have people saying, oh,just do this, you know, oh, just
take medication.
It's gonna make you feel better.
And no, this, you know, this isa health and wellness podcast.
(13:35):
I'm not saying what to do withdrugs.
I'm just saying anytimesomebody's saying stuff like
that, they typically don't knowwhat they're talking about.
It should never be all ornothing.
The medication should be 100% upto you and your physician.
And, you know, exercise folkslike myself should not be
telling you to get off of them.
That's ridiculous.
What we are saying is that theyexercise really, really helps
(13:58):
and gives you a boost if nothingelse was there.
Doesn't say it replacesanything.
So remember, the ultimate partof the study, the Harvard study,
was put all three together andyou have yourself an ideal
mental health outcome, which Ithink is really, really cool.
Number six seven, traditionalstrength training is coming
(14:18):
back.
Thank goodness.
So there's been a lot of likedifferent trends through the
years, like CrossFit and things,and they're all great.
You know, they're I I say it allthe time.
Like, you know, if if that'swhat gets you to move, that's an
awesome thing, you know.
But we also don't have to doextreme versions of strength
training.
We can just do basic strengthtraining.
(14:40):
And I've always been an advocateof basic strength training,
which is basically basic.
You are working all of yourmajor muscle groups.
So your 10 major muscle groups,you're doing them with a
moderate rep range of, say, 10to 15.
You're using moderate loads of10 to 15.
You do one to three setsdepending on your time and your
(15:00):
goals.
You do this two to three times aweek.
You make sure all the musclesget trained in balance, and
you're good.
That's like traditional strengthtraining.
Doesn't mean you you can't breakit up and do splits, split
routines.
No, that's fine too.
But that's all traditionalstrength training.
So it doesn't have to be superfancy.
It doesn't have to be um, youknow, a really high-tech program
(15:23):
and all these different forms ofperiodization.
Like none of that stuffencourages people to get to the
gym.
It just doesn't.
You know, it's kind of cool atfirst, and somebody out there is
trying to sell you a programthat you go, oh, I need to do
this.
And then usually it's toocomplex and you quit.
So it doesn't have to be thatway.
So I'm glad to see traditionalstrength training coming back.
(15:44):
Next, number eight isdata-driven technology.
So, yeah, of course, that'sgoing to be a big trend.
I mean, we're in the era of AIand everything is measurable.
And, you know, there's nothingwrong with that.
I always say that if you canmeasure it, you can manage it.
I mean, I didn't make that up,but of course I took that from
(16:06):
the business world.
But, you know, it's true.
So data has its points.
I mean, looking at statisticshas its points.
But like when I was talking inthe email, I wrote in the email
and mentioned it brieflyearlier, you know, uh, Dr.
Peter Adia was on 60 Minutes.
And, you know, I respect him.
(16:27):
He's uh a physician that reallypushes strength training and
exercise and VO2 max testing.
I mean, all that's great, youknow, and he's really high-tech
and he does all kinds ofscreenings to check people out
at first, such as VO2 maxtesting and different kinds of
labs and things like that.
And then I compared him back toum Hippocrates and and, you
(16:49):
know, the um how he was the veryfirst physician to ever look at
sports medicine and he wrote thefirst exercise prescription.
You know, I mean, and my my jokewas like, you know, even though
we're so high tech right now,the people really were just as
fit back in his day, right?
Back in the Greeks' day.
(17:09):
I mean, you know, it was morelike everything was a little bit
more common sense.
I mean, obviously we've learneda lot, right?
And I've got no, no, nothingagainst Dr.
Peter Addy.
I just think, you know, some ofthis high-tech stuff isn't
necessary.
You know, I used to do VO2maxtesting here at my gym.
(17:30):
And what's so funny is eversince that 60 Minutes thing came
out, I've got literally twophone calls and a couple emails
asking me if I did VO2maxtesting.
So 60 Minutes got what theywanted.
You know, they got everybody outthere curious about this.
And I wrote people back saying,I used to have the equipment,
but I I got rid of it, you know,because the only thing people
(17:51):
really did with it was get theirnumbers.
And then after that, it waslike, now what?
You know, you tell them, well,this is how you improve it.
And most people didn't.
They just took the data and ran.
So, you know, it's a trend.
My feeling is it's going tocontinue to be a trend, but I
don't think it's going toreplace common sense training by
any means.
(18:12):
Um, number nine is adult-drivenrecreation and sports clubs.
So, you know, think pickleballand things like that.
I'm glad to see it.
Like I said, um, the boomers andthe older Gen Xers are really
starting to take over the healthand fitness world, and
pickleball's exploded.
It has become like the mostpopular news sport in the world.
(18:36):
So that's great.
It's not just pickleball, butI'm just trying to give you some
examples.
That's become a really bigtrend, and I really think that's
a good thing.
Like, I'm glad to see it becauseI think any ages, people need to
be getting out of their house,going to be social, playing
sports and games with theirfriends, their teammates,
(18:56):
whatever.
I think that's a cool trend, andI'm 100% in favor for that.
Number 10, functional fitnesstraining.
So that was higher a coupleyears ago.
Like that was trending towardsnumber one.
Now, I like the fact thatfunctional fitness training is
kind of a trend, but I hate thename because like that's how all
(19:18):
strength training should be.
Um, a lot of companies for awhile there, when functional
fitness training was likeventuring around number one and
two, were like trying to make itsound like it's a special way to
train, like it's more functionalto do this.
And they're doing all these kindof like crazy exercises that are
(19:39):
like, well, we're replicatingreal life.
And I'm looking at them going,you're not replicating real
life.
Like, who does that?
Like, it's almost like, youknow, they're trying to tell you
that there's special ways tomake your body more functional.
In reality, there isn't.
So, yes, I'm glad everybody'sthinking of function and not
(19:59):
just aesthetics and bodycomposition when they work out.
But at the same time, I don'twant you fooled by the name
because if you are training allof your major muscle groups and
doing the basic human movementsof squat, hinge, lunge, push,
pull, all right.
That's the key right there.
If you're doing that, you aredoing functional movements, all
(20:22):
right?
So it's great, it's a trend, butlet's not get too fooled by the
name out there.
You don't have to like be buyingsome functional training
package.
All right.
Number 11, boutique fitness.
I guess I should be jumping offthe walls that that's great,
because essentially my personaltraining gym, that's kind of
considered boutique fitness.
(20:43):
So, meaning it's small, it's aniche market.
Um, you know, that's kind ofwhat personal training studios
are, or yoga studios or Pilatesstudios.
So, you know, that's kind oflike that boutique fitness
thing.
Um, it's down like number 11,what'd I say?
11?
Yep, 11.
(21:03):
It it's that's still obviouslytop 20, but it was higher a few
years ago.
I believe it was in the topfive.
So does that mean it's on theway down?
I mean, it could be because, youknow, I think brick and mortar
facilities are starting to goaway a little more.
Like we're starting to see a lotmore online classes and a lot
more Zoom things.
(21:24):
And I even do some remotetraining myself.
So we're starting to see alittle bit of less of people
actually going to places.
So I could see why that startedto decline a little bit.
Although being 11, it's stillvery popular.
Number 12, high intensityinterval training.
That is also on the decline.
And kind of like functionalfitness training, I mean,
(21:48):
there's nothing special aboutit.
It's good.
It's just we don't want to getfooled by the name a whole lot.
So all's hit is H-I-I-T, highintensity interval training is,
is elevating your heart rate andor VO2 max well above, say,
90%-ish.
(22:09):
Like you're shooting for almostthe top, and then you are
allowing some recovery.
So we've known for, God, I don'tknow, since I was in exercise
physiology school over 30 yearsago.
I mean, interval training works,you know, but it's not magic,
you know.
Steady rate exercise where youjust go out for 30 minutes for a
(22:29):
jog or a power walk or whatever,that also works, you know.
It really comes down to yourtime, your motivation.
Like some people get super boreddoing the same thing over and
over, so they like spike it withsome interval training.
I mean, that's fine.
And there is research that showsthat getting your heart rate up
(22:50):
for a very brief period of timeand bringing it down is is
beneficial.
It's just not that special,though.
Like, you know, again, that'swhy we have to go, you know,
maybe some of these modernphysicians might say, oh, it's
got to be, you know, 10 timesone minute above 95% of your
onset of blood lactic acidaccumulation, followed by 30
(23:10):
seconds of a 70%.
I mean, no, it doesn't have tobe that complicated.
And I know probably most of youare going, like, okay, I don't
think it is, but some people do.
And so what happens is they geta paralysis of analysis because
they're like, you know, if Idon't know how to do these
intervals, I'm not gonna dothem.
It's like, well, look, again, itreally just comes down to your
(23:33):
motivation and personality.
If you're a steady rate personand you go out and jog for 30
minutes and you love it, man,stick to it.
But if you're getting bored andyou you do 10 minutes and quit,
well, tell yourself you're gonnatry some intervals.
But don't overthink it.
Just get your heart rate up,bring it down.
Get your heart rate up, bring itdown.
And do that until your workout'sover, you know.
(23:54):
So it's dropping a little, butit's still a big trend.
But I also think it's a uh, youknow, misunderstood trend, too.
And it's sold.
I mean, all this stuff ismarketing, people put programs
out there.
I mean, Peloton made a fortuneoff of it for a while there,
right?
You know, the Peloton intervalworkouts, so it's money.
(24:15):
Group fitness classes beingnumber 13.
I mean, they're sort of they'vestayed stable through the years.
Like it's always been kind ofpopular.
It was definitely more popularat one time, but as you see,
being 13, it's still top 20, soit's still popular.
Again, less and less people areactually going to gyms.
(24:36):
So this is where people areactually going into brick and
mortar style facilities anddoing group exercise classes.
I'm a big fan of them.
Like, I don't do them myselfbecause I'm not really
interested in a lot of thestyles of classes they are.
But like the spin classes,definitely the yoga classes,
(24:56):
definitely they still dodifferent forms of aerobic
classes like stepaerobics andall that.
I mean, again, you're bringingin the social component for
people.
And it's so important.
So I do think it's very, verygood if that's your way of
trying to be fit.
Like if you're having troublegetting going and you don't want
to go out by yourself and docardio because it's boring, by
(25:18):
all means, I think it's great tojoin one of these classes.
I think it can be verybeneficial for you.
All right.
Number 14, exercise for chronicdisease management.
I think this is going to be onthe rise, on the rise, on the
rise.
So we did the uh certificationexercises, medicine
(25:39):
certification through the ACSMlast year.
And it's it's basically a uhcertification that helps you
work with healthcare providerssuch as physicians into helping
bridge the gap from doctors intothe gym world.
So it's a really it's a it's acool certification, not that you
need a certification to do it,but you know, it just shows that
(26:02):
the American College of SportsMedicine is really thinking
about it and uh you know makingan emphasis on it.
And I just think it is soimportant.
Like a lot of our referralscomes from physicians, you know.
Sometimes it's more specific,like somebody needs to work on a
specific joint issue.
Um, and sometimes it's verygeneral, like, you know, my
(26:24):
patient is lacking balance, um,you know, that they need to move
more, they have issues withtheir strength.
But anyway, it's becoming moreand more popular for people to
really start exercising for thechronic disease.
And look, we have to.
I mean, you know, we have to ifwe want a healthy life.
I mean, exercise truly is thefountain of youth.
(26:48):
So there's no question, and Ialso think that's why there's a
huge uptick from our boomers andseniors entering into the
fitness world now because theyknow they need to do it.
So I'm glad to see that's atrend.
I'm surprised it's so low.
I believe it will absolutely berising.
All right.
Employment of real exerciseprofessionals is on the rise,
(27:09):
and that's great to see.
I mean, I've been lobbying forthat for so, so long.
I've gotten off my broom alittle bit on it over the last
few years because it's like Ithink it's starting to trend in
the right direction.
But like, so many fitnessprofessionals don't have
education or certification to betalking about what they're
talking about.
(27:30):
And we can't regulate socialmedia.
So all we can do is bettereducate people who are on social
media.
Only 20% of the people on socialmedia have the correct
credentials to be talking aboutwhat they're talking about.
Only 20%.
Look, they're allowed, it's afree country, and you know,
that's not censored.
So, you know, they can talkabout what they want, but we
(27:52):
have to do a better job.
Me, our us professionals ofgoing, okay, this is what you
look for in somebody with this,and this is what you don't,
because it runs rampant.
I mean, I see stuff online rightnow, I see these influencers
talking about what people shouldbe doing with their diets or
stupid exercises, and I watchsome of these really dangerous
exercises are showing people,and I'm like, you're
(28:14):
unprofessional.
So real professionals are on therise, and I'm very happy to see
that.
And my opinion on that, I mean,ACSM also has their opinion
that's very similar, but it's Iwas saying both.
But basically, I think youshould have an education, a
college education in health andfitness.
I believe you should becertified by one of the big four
agencies (28:35):
American College of Sports Medicine, National
Strength and ConditionAssociation, ACE, which is
American Council on Exercise, orNational Academy of Sports
Medicine.
Those are one of the big four.
I think you should have that,and I think you should have
experience.
If you don't have that minimum,you know, well, I should say if
they don't have that minimum,turn the channel.
Just they don't know whatthey're talking about.
(28:57):
I used to always say that youcan't ask a racehorse how it got
fast.
So just because somebody looksgood doesn't mean they know what
they're talking about.
I can promise you that.
All right.
Where are we here?
Number 16, exercise and physicalrehab and adaptive training.
(29:17):
So that's kind of like thecrossbridge that I've been
seeing become more and morepopular.
So I think that's a really goodthing.
What that means is like whenpeople get hurt, they see their
doctor, like orthopedicinjury-wise, right?
The doctor then does what theyneed to do, and then often they
go to physical therapy, whichcan be good as long as you get a
good physical therapist.
(29:38):
But then a lot of times peopleare just kind of like thrown
out.
I mean, not literally, but it'slike, okay, you're good, you can
leave.
Well, now we know that.
Well, now I should say more andmore people are saying, you
know, from there, get with acertified strength conditioning
coach, uh, personal trainer, andwork on what you were working
(29:58):
on.
So now there's It's more of alike a plan of going from one to
the other.
And that's part of that exerciseis medicine credential I was
talking about earlier.
That's part of it where allAllied health professionals are
starting to work together alittle bit more.
And really, that was heavily dueto the American College of
Sports Medicine work in thatarea.
(30:19):
So I think that's a good thing.
We've always done that.
Like we've always had, I shouldsay, I've always had a good
reputation with other Alliedhealth people.
So they do refer to me.
So that helps.
17.
Hot and cold therapies.
So, you know, we now have likemore sauna rooms.
(30:40):
We have um, you know, coldplunges, we have all these
different things people aredoing.
I mean, it's a trend.
It was a huge fad.
Now it's a trend.
I wouldn't think too much aboutit.
Like, look, I know like um coldplunges are super popular,
right?
You know, my opinion is one ofthe values of them is it's hard.
(31:02):
So, like, if you can enduregetting into like a super cold
shower for like three minutes,you know, that's hard.
But I mean, there's not going tobe this huge change in your body
either way.
Like, there's just not.
The the literature, I mean, someliterature is gonna say it does,
but that's very biasedliterature.
(31:23):
The reality is, you know, thatkind of stuff, if you like it,
go for it.
Like I said, the fact jumping ina cold shower says, oh man, it
was hard and I did it.
I mean, I also think just lifeitself can be hard sometimes.
I don't know, we got to go outof our way.
But, you know, as far as thephysiological benefits, there's
not a lot of proof to it.
(31:44):
All right.
I mean, heat and cold is a greatmodality for when you're
injured.
You know, when you have an acuteinjury, you need to ice it, you
know, first 48 hours.
After that, we need to use heat.
That's the true benefit of hotand cold therapy.
All right.
Number 18, outdoor fitnessactivities are sort of staying
(32:05):
stable.
I mean, they used to be higherthan they are now, but they're
staying stable, which I guess isgood.
I think a lot of that has to dowith some seniors getting back
into the uh, you know, theathletic things like softball
and things like that.
I mean, I it's a trend.
That's cool.
I would say the only thing I cansay on that is great, because
(32:26):
people really do need to get outto the outdoors, hike more, bike
more, walk more, uh, playsports.
I think it's a good thing.
And if uh you got theavailability, I would absolutely
do it.
Here in our area, we can go andwe can get on the beach and walk
the beach.
It's really good for the bodyand mind.
All right.
Number 19, big boxes gyms arestill staying stable up there.
(32:48):
There's still a trend.
So your big uh LA fitnesses,your YMCAs, you know, we call
those big box gyms becausebasically they're a big building
with a ton of equipment in itthat everybody shares.
I mean, that's basically what itis.
The idea behind them isn't somuch programming, um, isn't so
much retention.
It's about, you know, here's thespace.
If you want to rent the space towork out, go for it.
(33:11):
So, you know, they're probablyalways gonna be in the top 20.
And I think I think gyms aregood.
Like I've always said, you know,if if you know what you're doing
or whatever, gyms are great.
I love going to different gyms.
If I go travel places, I like togo to gyms and see what's going
on out there, uh, you know, geta different vibe.
So I think it's a really goodthing.
(33:32):
I mean, you know, I don't wantto sit here and take sides, but
like if somebody's gonna sit athome and like with their online
trainer or something like that,and I do some of that, that's
fine.
But I don't know.
Like, personally, I think it'sbetter that people get up, get
out, and go to the gym.
I just think that whatever,whether it be boutique like our
(33:53):
place, you know, personaltraining or the big box gyms.
I mean, I know some people don'twant to because there's an
intimidation factor, and I getthat.
My new book, I talk about likehow to get around that, you
know, but there are ways aroundit to where you can get less
intimidated going to the gym.
I just think there's a hugevalue in getting out, getting
(34:17):
social, and going to the gym.
There's a value to staying homeand doing it too.
But like the fact this is stillin the top 20, I think is a good
thing.
You know, maybe in boutiquefitness personal training
studio, I still tell people, I'mlike, ah, get a membership, you
know?
Like, you don't have to do thisat home.
You can, but get a membership,you know, when you're ready for
that.
I think it's just a good idea.
(34:37):
And they're, you know, they'repretty cheap.
Planet Fitness, like, it's notthat expensive anymore.
So I would get over the uhfigure out how you can get over
the insecurities and get to thegym if possible.
Finally, the last one is youthdevelopment.
So it's uh it's big, like it hasgotten big, and we have to be
(34:59):
like really, really carefulbecause so many of these
programs I see out there, likethey don't know what they're
talking about.
There's energy systems that aredifferent, meaning, like, I
don't want to get too technicalhere, but like the the way that
we make more ATP, a denisontriphosphate, which is energy
(35:19):
for the muscles, is different.
Like, kids are on the immediateenergy system, meaning they
can't go through like anaerobicglycolysis and their aerobic
systems aren't very well builtup.
So if if a coach is having themdo like adult style training,
it's not going to be ideal forthe kids because number one,
(35:40):
they don't have the system forit yet.
Number two, most importantly,they could get hurt.
I also think I'm a big believerin going back to basics and let
kids be kids.
Like, look, if the the bestchild or kid development thing
you can do is let them playsports if they want to.
Like, I don't think they need tobe doing all this extra training
(36:03):
to get to the next level.
I think that's sort of a hypethat's been sold to them.
I see it all the time.
I see parents jump on it andthey're paying for these like
boot camp style classes thattheir 11-year-olds are going to
so they can be like the nextNolan Ryan on the pitching
mount.
I mean, it's you're you'reyou're selling people false
hope.
It's like out of all these 20,this is the one that I'm like,
(36:25):
oh man, come on, we got to stepback, people.
Like, let kids be kids.
You know, some of the heroes Igrew up with watching play
sports was like Dan Marino andJohn Elway and Joe Montana.
And let me tell you, they playedother sports.
They didn't just stick to onesport and then do like strength
(36:46):
and conditioning for that sport.
Like, they didn't do that.
And look how good they were.
I mean, I probably Montana, butI know for sure Marino and Elway
played baseball.
I mean, legendary footballplayers.
They also got professionalbaseball contracts at one point
in their life, too.
And when you listen to themtalk, I mean, they're not
killing it at the gym whenthey're 11.
They were playing their sport,they were having fun, they were
(37:07):
playing multiple sports.
I mean, to get to the nextlevel, you know, we've always
said you better pick the rightparents because that is going to
be such a huge part of it,right?
And to tell these kids they'regonna be the next whatever by
how they train, it's just nottrue.
And quite frankly, you couldreally be impacting their
childhood, which, you know,obviously that's the worst thing
(37:28):
we can do, right?
So let kids be kids.
I mean, there are times I'veworked with some of the parents,
kids that are playing sportsbecause they didn't want to get
hurt.
That's fine.
But we also always said to them,too, it's like, you know, just
have fun, play your sport, don'toverdo your sport, and you won't
get hurt.
All right.
So these are the trends.
I hope you enjoyed them.
(37:49):
If you had any questions onthese, send me an email, send me
a text, all that.
Um please remember to send thisout to people.
It really helps.
Hit automatic download, anduntil next time, B Max Fit and B
Max Well.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(38:12):
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Now I want to thank OverheadDoor of Daytona Beach, the
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They have the best product, theyhave the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
(38:34):
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Welcome to There is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sfitness programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and mostimportantly why things work.
(00:21):
Hence the name, There is aMethod to the Madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gilden of the Gilden Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home is
worth?
386-451-2412.
(00:46):
Well, let's get this show on theroad, everybody.
Coach Rob here to hopefully giveyou some health and fitness
inspiration, some motivation,and uh today some information
and education.
So, I mean, I try to make it alleducation all the time, but I'm
(01:06):
going to give you some uh what Ithink is pretty neat
information.
Every year, the American Collegeof Sports Medicine gives out
their uh or puts out their top20 trends in health and fitness,
and it's always interesting.
I mean, they're that it's kindof the same thing each year.
(01:27):
This year it's a little bitdifferent, but basically, um the
top 20 trends, and I alwaystaught it when I was teaching
trainers to be trainers, youknow, as a way to kind of look
at which way the industryappears to be going.
Um, and again, it it stayspretty consistent through the
years.
(01:47):
There's a couple shakeups thisyear, so I'm gonna go over those
and kind of give you my uh spielon them.
Um let me first start byexplaining the uh difference
between, say, trends and fads.
So fads are very likeshort-lived.
It's uh, you know, somethingeverybody does for a few months
(02:10):
and then kind of quits.
Sometimes fads can turn intotrends, and trends are a little
bit more longer lasting.
Typically, we look at them likein a year's time, say.
So for this year, this tended tobe the biggest trend.
So that's kind of the differencethere.
(02:31):
Um, trends give us a lot moreinformation than fads because
fads are usually, as I said,very quick fixes and don't last
very long.
And sometimes trends, I mean,you know, nothing trends
forever.
Things definitely change, butuh, we definitely get a little
bit more information out ofthem.
(02:51):
So without further ado, let'sstart talking about these top 20
trends.
Number one in health and fitnesslast year was wearable
technology.
So that's like smartwatches,your Apple Watches, your
Garmin's.
Um, I'm kind of surprised it'snumber one, but you know, if
(03:14):
you're basing that off of sales,then I can see that for sure.
Um, I know Apple Watch last yearcame out like with their mega
Apple Watch with a little bitmore fitness-friendly features
on them, so that probably drovethe market up quite a bit.
Because prior to that, AppleWatches were um kind of
(03:35):
secondary in the fitness market,like Garmin's were a little bit
better for runners and morepopular with runners, but Apple
Watches had all the otherfeatures that people like too,
you know, like the ability, thetext, uh GPS, you know, all that
good stuff.
But they uh improved last yearon their fitness, so that's
(03:55):
probably why that got sparked alittle bit because let's face
it, I mean, Apple almostoutsells everybody and
everything.
So I'm sure that's why.
Uh, very quick on that.
I mean, it's a tool, you know,like wearable technology, no
matter what it does, and I knowit's like really high tech now
where it can read your sleepingpatterns and women's menstrual
(04:17):
strike cycles and all that.
I mean, good information, butlike I also want to keep it
simple, stupid, and uh, youknow, repeat what I said the
other day about uh Hippocratesversus uh Dr.
Adia, you know, the the old,old, old, old warrior from
centuries ago, doctor fromcenturies ago versus today that
(04:41):
was a big deal on 60 Minutes,and I was saying how, you know
what, we don't have to go thatmodern with a lot of this stuff.
So it's kind of the same withthe smartwatches.
They're great, they're a goodtool.
I use them, but they're just atool.
They're not gonna make you fitif you don't do the work and eat
right.
All right.
Number two, trend isn'tsomething that you buy per se,
(05:04):
it is fitness programs for olderadults.
That one's been kind of floatingup in the top five for a really,
really long time.
And uh I absolutely agree thatit's a major trend, if not just
a new way of life, because thethe boomers and now Gen Xers who
are getting older have beenflooding the fitness market more
(05:25):
so than the youngsters for along time.
So that's a wonderful thing.
That means that more of them areactive.
Um, I believe I've said thisbefore on this podcast.
I know I've said it a bunch oftimes throughout my day, that
uh, you know, seniors are someof the most enjoyable um uh
(05:45):
demographics to work with.
I mean, they just tend to takeit serious, they tend to make it
a priority, they tend to do whatthey're supposed to do.
Their goals are usuallyactivities of daily living and
things that we can absolutelyput a tangible goal onto and
they get better, versus maybesome of the more superficial
(06:06):
goals you might get with youngerclientele.
So I think that's a beautifulthing.
We uh primarily work withseniors here, I'd say.
I mean, we have all age groups,but probably, well, definitely
over 50 is, you know, more ofour population.
Okay, number three, popping backup here this year, exercise for
(06:28):
weight management.
I mean, that's never gonna goaway.
I mean, people want to exercise,you know, to lose weight.
And one of the first thingseverybody thinks of when they
have to drop some pounds is, youknow, I gotta go on a diet and I
gotta start exercising.
So it's always gonna be there.
But, you know, as uh you know, Iwrote a book called You Can't
(06:51):
Outrun a Poor Diet because it'sjust so true.
So exercise absolutely has arole in weight loss.
There's no question that the wayto lose weight is we have to
take in less energy than we putout.
So the put out the energy isexercise's partly exercise's
role in that.
We do have to put out moreactivity, but if we don't
(07:17):
fine-tune our diet, it's gonnabe, you know, moving a little
bit forward and then movingback.
So we have to understand we haveto change the diet.
And exercise has so many otherroles than just diet.
I mean, than just losing weight.
I mean, exercise, as I saidearlier with the seniors, you
know, it's about the activitiesof daily living.
(07:39):
It increases muscle mass, itincreases performance, it
decreases your risk for falls,it makes you feel better, it
raises your self-esteem, raisesyour confidence, lowers anxiety,
lowers depression, does so manythings.
So, like we have to rememberthat.
Yes, it's a tool for weightmanagement, but it's a tool for
(08:00):
everything else.
And if we don't watch our diet,it's not going to help us really
that much with our weight.
Number four, mobile exerciseapps.
I mean, that's become a hugething.
You know, get your workouts onyour app.
You can be uh you hit your appand it gives you a workout of
(08:21):
the day.
Or of course, you know, umdifferent kinds of food apps,
which I've advocated for years,are good too.
So I'm not surprised apps, Imean, everything on the phone,
everything technology-based,it's got to be on the rise.
I mean, that's just where we'reat right now.
Um it's coming, it's happening,and like everything, it can be a
tool, you know.
(08:42):
Like I'm a big believer in, youknow, just going to the gym,
working out, having anaccountability partner, and all
that good stuff.
But these apps also have a role.
Like if they help you pull up aworkout that you didn't feel
like thinking about on your own,or like it just is interesting
to do, fun to do, by all means,it's a good thing.
(09:06):
It's just we I don't believe wecan allow technology to replace,
you know, human relationships,going to the gym, seeing each
other, talking to each other.
Um, I don't think it can replaceit personally.
Um so it's a tool, it's on therise, it'll probably stay on the
rise, but like our wearabletechnology, it's a tool.
(09:31):
Number five, it's very similarto our seniors entering the
workout world more, but balanceflow and core strength training.
So that's becoming really morepopular, and especially the
balance part.
I mean, you know, strength andbalance go hand in hand.
I mean, they just do.
So the greater your strength is,the greater your balance is
(09:52):
going to be.
Because a lot of the intrinsicstability muscles, the tiny
little muscles that you don'tthink about are responsible for
balance.
And unless you specificallytrain them, they're not going to
get better.
So, for example, you have littletiny intrinsic muscles in your
ankle area.
Now, if you've ever done astanding leg exercise like we
(10:13):
advocate here, you stand on oneleg, you lift the other leg, you
know, you notice like everythingstarts kind of shaking, and you
see those tiny little musclefibers going in the tetany,
meaning they're twitching andworking.
So they're getting the work theyneed.
When those muscles get stronger,your balance improves.
And one of the principles ofphysical fitness is
(10:35):
retrogression.
So use it or lose it.
So if you're not doing all thebalance things you used to do as
a kid, right?
I mean, when we're a kid, we'retrying to walk across a curb
like, you know, without steppingin the road, you know.
Um, no, I never really uhadvocated doing that on Fifth
Avenue or on the GeorgeWashington Bridge or anything,
but like I think everybody knowswhat I'm talking about.
(10:56):
Like riding your bicycle takesbalance, you know, skateboards.
I was a big skateboarder as akid, you know, that takes
balance.
Well, we stop doing that stuff.
So naturally our balance startsto go away.
So one of the beauties ofstrength training is it can help
your balance and does help yourbalance.
For anybody over 50, we startdoing balance exercises with
(11:20):
them because it's so criticalfor their overall health.
Number six, exercise for mentalhealth.
You know, since COVID, I mean,all we hear about is there's a
decline of mental health in theUnited States and worldwide.
And it is so true.
Like COVID threw us for a loopas a world, didn't it?
(11:43):
I mean, everybody startedworking from home and we had
social distancing and we weren'tallowed to go places.
And human beings are physical,social animals.
We just are like we need to talkto people, we need affection,
you know, we need touch, we needall that.
(12:04):
Like we are very, very, verysocial beings.
Now, some of us are moreintroverted than others.
That's that's okay, butintroverts need interaction,
extroverts need interaction.
So we're very social.
So all of that that happenedwith COVID took so much of that
(12:25):
away that a lot of people'smental health really started to
decline.
And one of the solutions wefound is exercise, going to the
gym, getting out and doing allthat really, really helps.
And it look, it's been provenover and over.
I saw, not saw, I mean I'vereviewed it many, many times,
but a Harvard study thatreviewed exercise versus therapy
(12:50):
versus psychotropic, somedication, and then two out of
three, two out of three, so tosay, and then all of it
together.
And what they found was theperson that was seeing a
counselor for their mentalhealth, which is very important,
taking the appropriatemedication for themselves and
exercise had the greatest outputfor mental health.
(13:15):
They also found that exercise byitself gave a boost, which is
really, really cool.
But when you see, you know,this, I talked about it the
other day, this dichotomythinking, this all or nothing
thinking, you know, it's wrong.
You'll have people saying, oh,just do this, you know, oh, just
take medication.
It's gonna make you feel better.
And no, this, you know, this isa health and wellness podcast.
(13:35):
I'm not saying what to do withdrugs.
I'm just saying anytimesomebody's saying stuff like
that, they typically don't knowwhat they're talking about.
It should never be all ornothing.
The medication should be 100% upto you and your physician.
And, you know, exercise folkslike myself should not be
telling you to get off of them.
That's ridiculous.
What we are saying is that theyexercise really, really helps
(13:58):
and gives you a boost if nothingelse was there.
Doesn't say it replacesanything.
So remember, the ultimate partof the study, the Harvard study,
was put all three together andyou have yourself an ideal
mental health outcome, which Ithink is really, really cool.
Number six seven, traditionalstrength training is coming
(14:18):
back.
Thank goodness.
So there's been a lot of likedifferent trends through the
years, like CrossFit and things,and they're all great.
You know, they're I I say it allthe time.
Like, you know, if if that'swhat gets you to move, that's an
awesome thing, you know.
But we also don't have to doextreme versions of strength
training.
We can just do basic strengthtraining.
(14:40):
And I've always been an advocateof basic strength training,
which is basically basic.
You are working all of yourmajor muscle groups.
So your 10 major muscle groups,you're doing them with a
moderate rep range of, say, 10to 15.
You're using moderate loads of10 to 15.
You do one to three setsdepending on your time and your
(15:00):
goals.
You do this two to three times aweek.
You make sure all the musclesget trained in balance, and
you're good.
That's like traditional strengthtraining.
Doesn't mean you you can't breakit up and do splits, split
routines.
No, that's fine too.
But that's all traditionalstrength training.
So it doesn't have to be superfancy.
It doesn't have to be um, youknow, a really high-tech program
(15:23):
and all these different forms ofperiodization.
Like none of that stuffencourages people to get to the
gym.
It just doesn't.
You know, it's kind of cool atfirst, and somebody out there is
trying to sell you a programthat you go, oh, I need to do
this.
And then usually it's toocomplex and you quit.
So it doesn't have to be thatway.
So I'm glad to see traditionalstrength training coming back.
(15:44):
Next, number eight isdata-driven technology.
So, yeah, of course, that'sgoing to be a big trend.
I mean, we're in the era of AIand everything is measurable.
And, you know, there's nothingwrong with that.
I always say that if you canmeasure it, you can manage it.
I mean, I didn't make that up,but of course I took that from
(16:06):
the business world.
But, you know, it's true.
So data has its points.
I mean, looking at statisticshas its points.
But like when I was talking inthe email, I wrote in the email
and mentioned it brieflyearlier, you know, uh, Dr.
Peter Adia was on 60 Minutes.
And, you know, I respect him.
(16:27):
He's uh a physician that reallypushes strength training and
exercise and VO2 max testing.
I mean, all that's great, youknow, and he's really high-tech
and he does all kinds ofscreenings to check people out
at first, such as VO2 maxtesting and different kinds of
labs and things like that.
And then I compared him back toum Hippocrates and and, you
(16:49):
know, the um how he was the veryfirst physician to ever look at
sports medicine and he wrote thefirst exercise prescription.
You know, I mean, and my my jokewas like, you know, even though
we're so high tech right now,the people really were just as
fit back in his day, right?
Back in the Greeks' day.
(17:09):
I mean, you know, it was morelike everything was a little bit
more common sense.
I mean, obviously we've learneda lot, right?
And I've got no, no, nothingagainst Dr.
Peter Addy.
I just think, you know, some ofthis high-tech stuff isn't
necessary.
You know, I used to do VO2maxtesting here at my gym.
(17:30):
And what's so funny is eversince that 60 Minutes thing came
out, I've got literally twophone calls and a couple emails
asking me if I did VO2maxtesting.
So 60 Minutes got what theywanted.
You know, they got everybody outthere curious about this.
And I wrote people back saying,I used to have the equipment,
but I I got rid of it, you know,because the only thing people
(17:51):
really did with it was get theirnumbers.
And then after that, it waslike, now what?
You know, you tell them, well,this is how you improve it.
And most people didn't.
They just took the data and ran.
So, you know, it's a trend.
My feeling is it's going tocontinue to be a trend, but I
don't think it's going toreplace common sense training by
any means.
(18:12):
Um, number nine is adult-drivenrecreation and sports clubs.
So, you know, think pickleballand things like that.
I'm glad to see it.
Like I said, um, the boomers andthe older Gen Xers are really
starting to take over the healthand fitness world, and
pickleball's exploded.
It has become like the mostpopular news sport in the world.
(18:36):
So that's great.
It's not just pickleball, butI'm just trying to give you some
examples.
That's become a really bigtrend, and I really think that's
a good thing.
Like, I'm glad to see it becauseI think any ages, people need to
be getting out of their house,going to be social, playing
sports and games with theirfriends, their teammates,
(18:56):
whatever.
I think that's a cool trend, andI'm 100% in favor for that.
Number 10, functional fitnesstraining.
So that was higher a coupleyears ago.
Like that was trending towardsnumber one.
Now, I like the fact thatfunctional fitness training is
kind of a trend, but I hate thename because like that's how all
(19:18):
strength training should be.
Um, a lot of companies for awhile there, when functional
fitness training was likeventuring around number one and
two, were like trying to make itsound like it's a special way to
train, like it's more functionalto do this.
And they're doing all these kindof like crazy exercises that are
(19:39):
like, well, we're replicatingreal life.
And I'm looking at them going,you're not replicating real
life.
Like, who does that?
Like, it's almost like, youknow, they're trying to tell you
that there's special ways tomake your body more functional.
In reality, there isn't.
So, yes, I'm glad everybody'sthinking of function and not
(19:59):
just aesthetics and bodycomposition when they work out.
But at the same time, I don'twant you fooled by the name
because if you are training allof your major muscle groups and
doing the basic human movementsof squat, hinge, lunge, push,
pull, all right.
That's the key right there.
If you're doing that, you aredoing functional movements, all
(20:22):
right?
So it's great, it's a trend, butlet's not get too fooled by the
name out there.
You don't have to like be buyingsome functional training
package.
All right.
Number 11, boutique fitness.
I guess I should be jumping offthe walls that that's great,
because essentially my personaltraining gym, that's kind of
considered boutique fitness.
(20:43):
So, meaning it's small, it's aniche market.
Um, you know, that's kind ofwhat personal training studios
are, or yoga studios or Pilatesstudios.
So, you know, that's kind oflike that boutique fitness
thing.
Um, it's down like number 11,what'd I say?
11?
Yep, 11.
(21:03):
It it's that's still obviouslytop 20, but it was higher a few
years ago.
I believe it was in the topfive.
So does that mean it's on theway down?
I mean, it could be because, youknow, I think brick and mortar
facilities are starting to goaway a little more.
Like we're starting to see a lotmore online classes and a lot
more Zoom things.
(21:24):
And I even do some remotetraining myself.
So we're starting to see alittle bit of less of people
actually going to places.
So I could see why that startedto decline a little bit.
Although being 11, it's stillvery popular.
Number 12, high intensityinterval training.
That is also on the decline.
And kind of like functionalfitness training, I mean,
(21:48):
there's nothing special aboutit.
It's good.
It's just we don't want to getfooled by the name a whole lot.
So all's hit is H-I-I-T, highintensity interval training is,
is elevating your heart rate andor VO2 max well above, say,
90%-ish.
(22:09):
Like you're shooting for almostthe top, and then you are
allowing some recovery.
So we've known for, God, I don'tknow, since I was in exercise
physiology school over 30 yearsago.
I mean, interval training works,you know, but it's not magic,
you know.
Steady rate exercise where youjust go out for 30 minutes for a
(22:29):
jog or a power walk or whatever,that also works, you know.
It really comes down to yourtime, your motivation.
Like some people get super boreddoing the same thing over and
over, so they like spike it withsome interval training.
I mean, that's fine.
And there is research that showsthat getting your heart rate up
(22:50):
for a very brief period of timeand bringing it down is is
beneficial.
It's just not that special,though.
Like, you know, again, that'swhy we have to go, you know,
maybe some of these modernphysicians might say, oh, it's
got to be, you know, 10 timesone minute above 95% of your
onset of blood lactic acidaccumulation, followed by 30
(23:10):
seconds of a 70%.
I mean, no, it doesn't have tobe that complicated.
And I know probably most of youare going, like, okay, I don't
think it is, but some people do.
And so what happens is they geta paralysis of analysis because
they're like, you know, if Idon't know how to do these
intervals, I'm not gonna dothem.
It's like, well, look, again, itreally just comes down to your
(23:33):
motivation and personality.
If you're a steady rate personand you go out and jog for 30
minutes and you love it, man,stick to it.
But if you're getting bored andyou you do 10 minutes and quit,
well, tell yourself you're gonnatry some intervals.
But don't overthink it.
Just get your heart rate up,bring it down.
Get your heart rate up, bring itdown.
And do that until your workout'sover, you know.
(23:54):
So it's dropping a little, butit's still a big trend.
But I also think it's a uh, youknow, misunderstood trend, too.
And it's sold.
I mean, all this stuff ismarketing, people put programs
out there.
I mean, Peloton made a fortuneoff of it for a while there,
right?
You know, the Peloton intervalworkouts, so it's money.
(24:15):
Group fitness classes beingnumber 13.
I mean, they're sort of they'vestayed stable through the years.
Like it's always been kind ofpopular.
It was definitely more popularat one time, but as you see,
being 13, it's still top 20, soit's still popular.
Again, less and less people areactually going to gyms.
(24:36):
So this is where people areactually going into brick and
mortar style facilities anddoing group exercise classes.
I'm a big fan of them.
Like, I don't do them myselfbecause I'm not really
interested in a lot of thestyles of classes they are.
But like the spin classes,definitely the yoga classes,
(24:56):
definitely they still dodifferent forms of aerobic
classes like stepaerobics andall that.
I mean, again, you're bringingin the social component for
people.
And it's so important.
So I do think it's very, verygood if that's your way of
trying to be fit.
Like if you're having troublegetting going and you don't want
to go out by yourself and docardio because it's boring, by
(25:18):
all means, I think it's great tojoin one of these classes.
I think it can be verybeneficial for you.
All right.
Number 14, exercise for chronicdisease management.
I think this is going to be onthe rise, on the rise, on the
rise.
So we did the uh certificationexercises, medicine
(25:39):
certification through the ACSMlast year.
And it's it's basically a uhcertification that helps you
work with healthcare providerssuch as physicians into helping
bridge the gap from doctors intothe gym world.
So it's a really it's a it's acool certification, not that you
need a certification to do it,but you know, it just shows that
(26:02):
the American College of SportsMedicine is really thinking
about it and uh you know makingan emphasis on it.
And I just think it is soimportant.
Like a lot of our referralscomes from physicians, you know.
Sometimes it's more specific,like somebody needs to work on a
specific joint issue.
Um, and sometimes it's verygeneral, like, you know, my
(26:24):
patient is lacking balance, um,you know, that they need to move
more, they have issues withtheir strength.
But anyway, it's becoming moreand more popular for people to
really start exercising for thechronic disease.
And look, we have to.
I mean, you know, we have to ifwe want a healthy life.
I mean, exercise truly is thefountain of youth.
(26:48):
So there's no question, and Ialso think that's why there's a
huge uptick from our boomers andseniors entering into the
fitness world now because theyknow they need to do it.
So I'm glad to see that's atrend.
I'm surprised it's so low.
I believe it will absolutely berising.
All right.
Employment of real exerciseprofessionals is on the rise,
(27:09):
and that's great to see.
I mean, I've been lobbying forthat for so, so long.
I've gotten off my broom alittle bit on it over the last
few years because it's like Ithink it's starting to trend in
the right direction.
But like, so many fitnessprofessionals don't have
education or certification to betalking about what they're
talking about.
(27:30):
And we can't regulate socialmedia.
So all we can do is bettereducate people who are on social
media.
Only 20% of the people on socialmedia have the correct
credentials to be talking aboutwhat they're talking about.
Only 20%.
Look, they're allowed, it's afree country, and you know,
that's not censored.
So, you know, they can talkabout what they want, but we
(27:52):
have to do a better job.
Me, our us professionals ofgoing, okay, this is what you
look for in somebody with this,and this is what you don't,
because it runs rampant.
I mean, I see stuff online rightnow, I see these influencers
talking about what people shouldbe doing with their diets or
stupid exercises, and I watchsome of these really dangerous
exercises are showing people,and I'm like, you're
(28:14):
unprofessional.
So real professionals are on therise, and I'm very happy to see
that.
And my opinion on that, I mean,ACSM also has their opinion
that's very similar, but it's Iwas saying both.
But basically, I think youshould have an education, a
college education in health andfitness.
I believe you should becertified by one of the big four
agencies (28:35):
American College of Sports Medicine, National
Strength and ConditionAssociation, ACE, which is
American Council on Exercise, orNational Academy of Sports
Medicine.
Those are one of the big four.
I think you should have that,and I think you should have
experience.
If you don't have that minimum,you know, well, I should say if
they don't have that minimum,turn the channel.
Just they don't know whatthey're talking about.
(28:57):
I used to always say that youcan't ask a racehorse how it got
fast.
So just because somebody looksgood doesn't mean they know what
they're talking about.
I can promise you that.
All right.
Where are we here?
Number 16, exercise and physicalrehab and adaptive training.
(29:17):
So that's kind of like thecrossbridge that I've been
seeing become more and morepopular.
So I think that's a really goodthing.
What that means is like whenpeople get hurt, they see their
doctor, like orthopedicinjury-wise, right?
The doctor then does what theyneed to do, and then often they
go to physical therapy, whichcan be good as long as you get a
good physical therapist.
(29:38):
But then a lot of times peopleare just kind of like thrown
out.
I mean, not literally, but it'slike, okay, you're good, you can
leave.
Well, now we know that.
Well, now I should say more andmore people are saying, you
know, from there, get with acertified strength conditioning
coach, uh, personal trainer, andwork on what you were working
(29:58):
on.
So now there's It's more of alike a plan of going from one to
the other.
And that's part of that exerciseis medicine credential I was
talking about earlier.
That's part of it where allAllied health professionals are
starting to work together alittle bit more.
And really, that was heavily dueto the American College of
Sports Medicine work in thatarea.
(30:19):
So I think that's a good thing.
We've always done that.
Like we've always had, I shouldsay, I've always had a good
reputation with other Alliedhealth people.
So they do refer to me.
So that helps.
17.
Hot and cold therapies.
So, you know, we now have likemore sauna rooms.
(30:40):
We have um, you know, coldplunges, we have all these
different things people aredoing.
I mean, it's a trend.
It was a huge fad.
Now it's a trend.
I wouldn't think too much aboutit.
Like, look, I know like um coldplunges are super popular,
right?
You know, my opinion is one ofthe values of them is it's hard.
(31:02):
So, like, if you can enduregetting into like a super cold
shower for like three minutes,you know, that's hard.
But I mean, there's not going tobe this huge change in your body
either way.
Like, there's just not.
The the literature, I mean, someliterature is gonna say it does,
but that's very biasedliterature.
(31:23):
The reality is, you know, thatkind of stuff, if you like it,
go for it.
Like I said, the fact jumping ina cold shower says, oh man, it
was hard and I did it.
I mean, I also think just lifeitself can be hard sometimes.
I don't know, we got to go outof our way.
But, you know, as far as thephysiological benefits, there's
not a lot of proof to it.
(31:44):
All right.
I mean, heat and cold is a greatmodality for when you're
injured.
You know, when you have an acuteinjury, you need to ice it, you
know, first 48 hours.
After that, we need to use heat.
That's the true benefit of hotand cold therapy.
All right.
Number 18, outdoor fitnessactivities are sort of staying
(32:05):
stable.
I mean, they used to be higherthan they are now, but they're
staying stable, which I guess isgood.
I think a lot of that has to dowith some seniors getting back
into the uh, you know, theathletic things like softball
and things like that.
I mean, I it's a trend.
That's cool.
I would say the only thing I cansay on that is great, because
(32:26):
people really do need to get outto the outdoors, hike more, bike
more, walk more, uh, playsports.
I think it's a good thing.
And if uh you got theavailability, I would absolutely
do it.
Here in our area, we can go andwe can get on the beach and walk
the beach.
It's really good for the bodyand mind.
All right.
Number 19, big boxes gyms arestill staying stable up there.
(32:48):
There's still a trend.
So your big uh LA fitnesses,your YMCAs, you know, we call
those big box gyms becausebasically they're a big building
with a ton of equipment in itthat everybody shares.
I mean, that's basically what itis.
The idea behind them isn't somuch programming, um, isn't so
much retention.
It's about, you know, here's thespace.
If you want to rent the space towork out, go for it.
(33:11):
So, you know, they're probablyalways gonna be in the top 20.
And I think I think gyms aregood.
Like I've always said, you know,if if you know what you're doing
or whatever, gyms are great.
I love going to different gyms.
If I go travel places, I like togo to gyms and see what's going
on out there, uh, you know, geta different vibe.
So I think it's a really goodthing.
(33:32):
I mean, you know, I don't wantto sit here and take sides, but
like if somebody's gonna sit athome and like with their online
trainer or something like that,and I do some of that, that's
fine.
But I don't know.
Like, personally, I think it'sbetter that people get up, get
out, and go to the gym.
I just think that whatever,whether it be boutique like our
(33:53):
place, you know, personaltraining or the big box gyms.
I mean, I know some people don'twant to because there's an
intimidation factor, and I getthat.
My new book, I talk about likehow to get around that, you
know, but there are ways aroundit to where you can get less
intimidated going to the gym.
I just think there's a hugevalue in getting out, getting
(34:17):
social, and going to the gym.
There's a value to staying homeand doing it too.
But like the fact this is stillin the top 20, I think is a good
thing.
You know, maybe in boutiquefitness personal training
studio, I still tell people, I'mlike, ah, get a membership, you
know?
Like, you don't have to do thisat home.
You can, but get a membership,you know, when you're ready for
that.
I think it's just a good idea.
(34:37):
And they're, you know, they'repretty cheap.
Planet Fitness, like, it's notthat expensive anymore.
So I would get over the uhfigure out how you can get over
the insecurities and get to thegym if possible.
Finally, the last one is youthdevelopment.
So it's uh it's big, like it hasgotten big, and we have to be
(34:59):
like really, really carefulbecause so many of these
programs I see out there, likethey don't know what they're
talking about.
There's energy systems that aredifferent, meaning, like, I
don't want to get too technicalhere, but like the the way that
we make more ATP, a denisontriphosphate, which is energy
(35:19):
for the muscles, is different.
Like, kids are on the immediateenergy system, meaning they
can't go through like anaerobicglycolysis and their aerobic
systems aren't very well builtup.
So if if a coach is having themdo like adult style training,
it's not going to be ideal forthe kids because number one,
(35:40):
they don't have the system forit yet.
Number two, most importantly,they could get hurt.
I also think I'm a big believerin going back to basics and let
kids be kids.
Like, look, if the the bestchild or kid development thing
you can do is let them playsports if they want to.
Like, I don't think they need tobe doing all this extra training
(36:03):
to get to the next level.
I think that's sort of a hypethat's been sold to them.
I see it all the time.
I see parents jump on it andthey're paying for these like
boot camp style classes thattheir 11-year-olds are going to
so they can be like the nextNolan Ryan on the pitching
mount.
I mean, it's you're you'reyou're selling people false
hope.
It's like out of all these 20,this is the one that I'm like,
(36:25):
oh man, come on, we got to stepback, people.
Like, let kids be kids.
You know, some of the heroes Igrew up with watching play
sports was like Dan Marino andJohn Elway and Joe Montana.
And let me tell you, they playedother sports.
They didn't just stick to onesport and then do like strength
(36:46):
and conditioning for that sport.
Like, they didn't do that.
And look how good they were.
I mean, I probably Montana, butI know for sure Marino and Elway
played baseball.
I mean, legendary footballplayers.
They also got professionalbaseball contracts at one point
in their life, too.
And when you listen to themtalk, I mean, they're not
killing it at the gym whenthey're 11.
They were playing their sport,they were having fun, they were
(37:07):
playing multiple sports.
I mean, to get to the nextlevel, you know, we've always
said you better pick the rightparents because that is going to
be such a huge part of it,right?
And to tell these kids they'regonna be the next whatever by
how they train, it's just nottrue.
And quite frankly, you couldreally be impacting their
childhood, which, you know,obviously that's the worst thing
(37:28):
we can do, right?
So let kids be kids.
I mean, there are times I'veworked with some of the parents,
kids that are playing sportsbecause they didn't want to get
hurt.
That's fine.
But we also always said to them,too, it's like, you know, just
have fun, play your sport, don'toverdo your sport, and you won't
get hurt.
All right.
So these are the trends.
I hope you enjoyed them.
(37:49):
If you had any questions onthese, send me an email, send me
a text, all that.
Um please remember to send thisout to people.
It really helps.
Hit automatic download, anduntil next time, B Max Fit and B
Max Well.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(38:12):
podcast, and please selectautomatic download because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product, theyhave the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
(38:34):
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
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