After the eating binge over the holidays, it’s time to get fit. We lift some tips.

The American College on Sports Medicine (ACSM) has revealed the results of the worldwide survey of the top fitness trends for 2009. It covered 1,540 ACSM-certified professionals from Asia, Europe, Australia, Africa, North America and South America.

Educated and experienced fitness professionals

World fitness standards emphasise excellent client service, quality fitness programmes, exercise safety and effective results.

When looking for a trainer, ask for his educational background, years of experience, programme specialties, types of clients handled and current certifications. Fitness professionals must continue to study and attend conventions to maintain fitness certifications, such as ACSM, National Strength and Conditioning Association and American Council on Exercise.

Children and obesity

More and more obesity prevention programmes for children are being launched worldwide.

Children should get into enjoyable physical activities suited for their age. Parents should prepare healthy foods at home. School cafeterias should be part of a campaign for healthy meals.

Personal training

Personal training is an important part of health and fitness centres to make sure a client adheres to the programme, and safely.

Beginner exercisers should have at least a few sessions with a trainer so they know the basic execution and programme which they can do later on their own.

Strength training

Strength training is important in maintaining or increasing one’s strength, reshaping the body and increasing metabolism.
Include at least twice a week of strength training. Use weight, dumb bells, resistance machines, medicine or stability balls.

Core training

Core training improves one’s balance and functional strength.
You must train your core muscles which include the lower back, abdominal muscles, pelvic muscles and hip muscles to be able to perform your daily activities, exercises and sports. You can use special core training equipment like BOSU balls and foam rollers.

Special programmes for older adults

Retired individuals should have physical activities that answer their needs.

Exercise programmes for older adults include low-impact cardio classes with special equipment, light intensity strength training, balance training and core training.

Pilates

Pilates is a core training exercise which involves the upper and lower body. It entails proper breathing techniques.

Pilates presents various exercise options. You can either join a class or sign up for a one-on-one instruction. Either you execute the moves using Pilates machines or do a mat Pilates. Fitness clubs also offer mat Pilates or fusion classes combining Pilates with other mind-body moves.

Stability ball

Stability ball training gained popularity because of the exercise variety and benefits it gives beginners and advanced exercisers. Almost all fitness clubs and exercise studios include this training for improved stability, balance, strength and function.

One of the most popular and effective exercises using a stability ball that you can do even at home are basic abdominal crunches on top of the ball. It is effective on your abdominal muscles since it provides a pre-stretch before it contracts.

Sport-specific training

Specific exercises designed to improve sports performance are becoming a trend.

This year, more Filipinos have joined races and triathlons. The number of sports coaches has also increased.

Balance training

Aside from gaining strength and endurance, improving balance is a fitness goal. Balance training can be equipment-based (use of BOSU or wobble boards) or class-based (yoga, Pilates and tai-chi).

Yoga promotes balance and flexibility since it teaches focus and proper breathing. (By MITCH FELIPE In Manila/ The Philippines Daily Inquirer/ ANN)