While many fitness workout trends today are more modern, many started with popular exercise styles decades ago. Some may fade into the background, but they’re still effective and fun!
Throughout history, fitness has changed drastically. We’ve rounded up some of the most popular vintage fitness trends that are still effective today, including 80s workouts and 90s dance classes.
Aerobics
Vintage fitness trends that are still effective today often focus on activities improving aerobic fitness, mobility, and strength.
Aerobics is a type of exercise that requires moderate amounts of energy, and it helps improve your heart health. You should engage in at least 150 minutes of aerobic activity weekly to reap its benefits.
During a maximal treadmill test, the average sedentary adult will reach a level of oxygen consumption close to 35 milliliters per kilogram of body weight each minute. Still, elite athletes can consume up to 90 ml/kg/minute!
Aerobic exercise improves your heart, mood, and overall physical health. It also can help you lose or maintain a healthy weight and reduce your risk of certain diseases, including obesity and diabetes.
For instance, aerobic exercise can improve your heart health by increasing blood flow and reducing the number of fatty deposits in your arteries. It can also promote better sleep, relieve stress, and boost cognitive function.
You should always start with a warm-up period of low-intensity exercises and gradually increase the intensity of your workout. You should also do a cool-down period, allowing your body to recover from the previous activity.
Another great way to maximize the benefits of your workout is to incorporate high-intensity interval training. This allows you to push your muscles at maximum strength for short periods and then rest and relax for a short period before repeating the process.
As with all forms of fitness, monitoring your heart rate and ensuring you’re exercising at an appropriate intensity is important. The best way to do this is by observing how your body feels when you exercise and using a target heart rate zone, which ranges from 50% to 100% of your maximum heart rate.
Yoga
Yoga originated in India thousands of years ago and combines physical postures with breathing exercises to improve overall health. The practice also releases stress, boosts mood, and improves mental function.
There are many yoga styles, each one offering its benefits. If you’re new to yoga, choose a manner suitable for your goals and fitness level.
Yoga aims to cultivate awareness of self and a sense of higher consciousness. This can lead to a more peaceful and stable state of being and increased spiritual enlightenment.
While yoga originated as a spiritual practice, it is becoming increasingly popular for its exercise benefits and stress-relief qualities. The method can also help you cope with various physical ailments and chronic pain, including arthritis, osteoporosis, back problems, and menstrual cramps.
But even if it isn’t a full-fledged aerobic workout, it can help you build strength and tone your muscles, he says.
According to research, yoga also lowers your heart rate and blood pressure during exercise, which can help you reduce your risk of hypertension or high cholesterol. The practice also enables you to relax, which can help you sleep better.
The ancient yoga tradition teaches that the physical body, breath, and mind are a single unit. It cultivates a state of unity or wholeness, and a person is guided to achieve that union using physical postures, breathing exercises, meditation, and self-inquiry. This union is believe in achieving a peaceful state of consciousness untouched by suffering, known as samadhi or nirvana in classical texts.
Boxing
Boxing is a combat sport that dates back to prehistoric times and is still popular across the globe. It originated in ancient Sumeria and was depicted in reliefs from civilizations including Minoan Crete, Babylonia, Assyria, Hittite, and Greece.
The sport combines boxing technique, footwork, and speed.
According to King, it also improves your coordination and balance to help you feel more confident when working out. This can be particularly helpful for people with disabilities, he says, such as Parkinson’s disease.
It’s a great way to increase your cardiovascular health, too. Researchers have found that people who take two or more boxing sessions per week for 16 months improved their aerobic capacity (a key fitness measurement) by an average of 87 percent.
Besides cardio, it strengthens the muscles of the arms and legs and can improve bone health. It’s a good choice for anyone looking to add a little more intensity to their workout, King says.
For safety, fighters wear protective gloves and move inside a boxing ring with soft-soled shoes to reduce the risk of getting knocked out. They may also use wrist straps or hand wraps to keep their hands and fingers free from injury.
A mouthguard is also a must, as boxers can get a lot of punches in the face during a match. It helps protect the teeth, gums, and jaw and cushions the head if a fighter accidentally punches their lead.
Many boxers also practice their skills on various punching bags, which vary in size and filling material. A small tear-drop-shaped “speed bag” is fille with sand or water to hone reflexes and repetitive punching skills, while a large cylindrical “heavy bag” is used for power punching and body blows.
Regardless of what type of gear you decide to invest in, a boxing routine can be a fun way to get in shape. It’s also a great way to relieve stress and boost your mood, which can be especially helpful for those with mental health conditions.
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Weight Training
Weight training is an exercise that uses resistance to strengthen muscles, bones, and connective tissue. It can be done with dumbbells, barbells, body weights, rubber bands, or a heavy backpack. The key is to use resistance that’s challenging but not painful.
The benefits of weight training are numerous, including building muscle mass and burning fat. Muscle is more metabolically active than fat, so losing weight and staying fit is easier when you have lean muscle tissue.
Another big benefit of weight training is that it can help reduce your risk of cardiovascular disease. A 2017 study in Medicine and Science in Sports and Exercise found that women who lifted weights were 17% less likely to develop cardiovascular disease than those who didn’t.
Strength training is also important to prevent osteoporosis, a condition where bones become weak and prone to fractures. It can also strengthen your joints, which reduces the chances of injuries such as carpal tunnel syndrome and tendinitis.
A great thing about weight training is that it can be incorporate into any fitness routine. It doesn’t have to be expensive or complicated; it can be done in the comfort of your home or at a local gym.
As with many other fitness trends, finding a trainer to teach you proper form and technique when working out with weights is important. In addition to preventing injury, a personal trainer can help you set goals and create an effective workout plan.
It’s important to ensure adequate rest between workouts, so take a few days off to recover. It’s also a good idea to get your blood tested regularly to identify any health issues affecting your ability to work out safely and effectively.
High-intensity interval training, or HIIT, has recently been making a comeback as it’s easy to do and takes less time than other types of exercises. It’s a great option for those with busy schedules or who want to maximize their workouts. It also works well for those with medical conditions that can limit their exercise options, such as diabetes, fibromyalgia or arthritis.
