As we embark on the new year, let’s explore the latest fitness trends anticipated for 2024. To stay current, it’s essential not only to embrace emerging trends but also to steer clear of those that have faded.
Without delay, here are 17 top fitness tips from Jeff Cavaliere that will keep you ahead in the game and prevent you from appearing like a gym novice.
Longevity Training
To kick things off, let’s delve into the growing popularity of longevity training. Dr. Andrew Huberman and Dr. Peter Attia have significantly contributed to promoting a holistic approach to fitness, emphasizing overall health in areas such as cardiovascular fitness, mobility, flexibility, and balance, moving beyond mere strength.
Source: Yan Krukau on PexelsIce Baths
In 2023, ice baths faced criticism within lifting circles, labeled as ineffective and even detrimental to gains. While this may be accurate if done immediately after hypertrophy-inducing workouts, scheduling them on off days or non-cardio days can offer benefits beyond muscle growth, contributing to a comprehensive approach to health.
Source: Magnus Olin on UnsplashBackground Noise
Background ambient noise, subtly audible, can have a profound impact based on your goals and personal physiology. Consider using green or pink noise for better sleep and to calm intrusive thoughts. Opt for brown noise to enhance focus at work for a more productive year.
Science Based Progress
The landscape of YouTube fitness videos is evolving towards more science-based content, moving away from empty channels with unimaginative content. Channels like the one you’re currently watching, alongside others such as Andrew Huberman and Dr. Peter Attia, focus on true science rather than misleading information. Choose your fitness education content wisely.
Omega 3
Believe you’re getting sufficient Omega-3 fatty acids in your diet? Especially as you age, it may still fall short. Prioritize Omega-3 intake, aiming for over 5g per day, particularly if you’re over 40. Recent research suggests the anabolic potential of these nutrients in preventing muscle protein breakdown and sarcopenia.
Long-Length Partials and Ranges of Motion
Long-length partials were a hot topic in 2023 but are not a new concept. While evidence supports their effectiveness for hypertrophy, don’t dismiss the importance of a full range of motion. Incorporate both for optimal physique and performance development.
Smoothies
If you’re into morning protein smoothies, consider this: adding bananas, especially ripe ones, can significantly reduce the polyphenols derived from your blueberry-enriched protein shake. While there’s nothing wrong with consuming a banana, reconsider the timing for a more thoughtful approach in the new year.
This video on the hottest fitness trends for 2024 also covers increased emphasis on recovery supplementation for muscle growth, the questionable reliability of A.I.-generated workouts, worksite health promotion, balance training, and the use of anabolics as a top method for making gains in the gym this year.
Video
Find out the rest from Jeff’s video.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
Learn More
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Image Sources
- Longevity: Yan Krukau on Pexels
- Ice-Hole-in-Lake: Magnus Olin on Unsplash
- functional bodybuilding chest workouts james newbury: Courtesy of CrossFit Inc.