Women 2022 Gym Trends: MetCon, HILIT & Mood Workouts

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With the new year, one of the most recurring resolutions is to lead a healthier life and practice some sport. But what are the sports activities that will triumph throughout 2022? What will be the new thing that we can see in our gyms?

The Urban Sports Club experts tell us about five sports disciplines that, they assure, will cause a sensation in this coming year: MetCon, HILIT, Animal Flow, as well as mood-based and hormonal training.

MetCon (Metabolic condition) is a high intensity training. The most common is Hiit, a discipline based on short intervals of movement that cause the body to enter a high level of activity. “It is much more oriented to strength and endurance than typical interval training, it burns fat,” explains Ernesto Santiago Rojas, CEO & CO Owner District 280 for Urban Sports Club.

MetCon, a high intensity training.

Hilit (High Intensity Low Impact) is a low-impact training, ideal for all those who start in the sport or for pregnant women, since it is done with loads or light weights, and a lower intensity of movements. The important thing in this discipline is progression.

The ideal, experts advise, is to start little by little and add new challenges every week. Being a low intensity training, it can be done every day. Hilit work involves increasing the heart rate, something that happens when we practice sports such as swimming, pilates or spinning.

Hilit, low impact activity for beginners.

Animal Flow is a program designed to reconnect with oneself through the search for coordination, precision, agility with one's own body and its relationship with the ground. It combines quadrupedal and ground movements, and includes gymnastic elements, calisthenics, parkour, yoga, capoeira, breakdance, and handstand. Although the way to apply them is quite different, using the movements of the animals to connect on a physical and mental level.

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“In essence, Animal Flow is a discipline that seeks to reach levels of physical competition unknown to those who practice it. From the strength athlete who needs more mobility, to the yogi who wants more strength or the adult who is looking for a long lifespan”, says Rafael Diez, founder of R10 LAB.

Animal Flow seeks the coordination, precision and agility of the body.

Training according to our state of mind makes more sense than ever in this last year. Experts agree that people are increasingly seeking that desired emotional well-being in sport. To give them answers, new sports trends are emerging that focus on mood training. A discipline that integrates body and mind, and therefore the relationship between the two is bidirectional.

As Alexandra María, Owner Singular Home of Pilates, explains: “Endorphins are responsible for connecting the neurons of the nervous system and become the link between the body and the mind. They are transmitters of pleasure and happiness, of joy, and they also help alleviate pain. When you do physical exercise they are activated and, consequently, the mood improves, self-esteem increases and we can say goodbye to overwhelm, anxiety and even reduce stress levels”, she concludes.

In this sense, the expert assures that this type of training is very beneficial for states of mind that need that reconnection and work in multiple planes and dimensions.

Mood-based workouts are great for alleviating stress and anxiety.

hormone training

Mood, physical condition and energy levels are often related to hormonal balance, so it is important to work with the body's hormones during some phases. Both men's and women's hormones fluctuate throughout the month, and it is possible to balance them, with what is already known as hormonal training.

Hormonal training works on a series of exercises every 28 days.

For example, in the case of women, the trainer Alexandra María comments that "we must start a sports series every 28 days, taking into account the menstrual cycle. In a first phase, known as menstrual, which is characterized by its low energy, it The ideal would be to slow down, do activities focused on flexibility and breathing," he says. "In the second phase, follicular, -continues the expert- in which there is a rise in energy, the body prepares to ovulate, therefore, this stage is used to perform strength exercises such as HIIT".

"In the third phase, ovulation, the greatest peak of energy occurs, which lasts approximately 36 hours, and it is recommended to perform high-intensity training, that is, sports focused on strength and power. And finally, the fourth phase or postmenstrual is made up of the postovulatory and premenstrual phase. At this stage it is advisable to perform anaerobic and power activities, as well as HIIT training, "he concludes. As the end of this period approaches, it is advisable to change the style, including work to improve flexibility and expansion of the joint range.

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