Group fitness classes are an excellent way to increase your exercise motivation, meet new friends and enjoy the time you spend working out. If there’s a particular style of exercise class you love, keep it up. Almost any type of exercise is better than sitting on the couch.
However, not all exercise classes and styles are created equal. Some may carry risks for older adults. Others just might not be as effective as you think and substituting them with more effective workout methods will lead to better results. Here are the pros and cons of three current trendy exercise classes — barre, hot yoga and spin class — with active older adults in mind.
1. Barre
Barre classes combine elements of ballet and Pilates. Held in dedicated barre studios featuring ballet bars wrapped around the room, these classes feature flexibility training, high-repetition movements with light weights, and isometric (static or stationary) exercises.
Pros
With its roots in Pilates, barre puts a lot of emphasis on core strength. Important for everything from remaining injury-free as we age, to performing well in sports activities, to preventing and treating low back pain. This is good news for older adults. Barre classes also incorporate balance training; having good balance is crucial to preventing falls in later life. Barre classes might be great for older adults who need to avoid lifting heavy weights due to arthritis or other joint issues.
Cons
You’re not going to develop any appreciable strength, muscle mass, or bone density without lifting heavy weights and performing challenging body weight movements. If you want to get strong, your time may be better spent in a standard gym environment. I also don’t support the marketing lingo most barre studios use, including developing “long” and “lean” muscles (it’s physiologically impossible for our muscles to get longer), using the misleading and inaccurate term muscle “toning,” and perpetuating the myth that females will “bulk up” if they strength train.
2. Spin Class
Spin is a form of an indoor cycling class that has been steadily gaining popularity. There are now dedicated spin class studios, plus specialized bikes that link up to Smartphone apps for people who want to do their own spin classes at home.
Pros
Spin is an excellent form of cardiovascular training that incorporates both steady state cardio and high intensity interval training. If you’re an avid cyclist, spin classes can help you to maintain your conditioning during the off season.
Cons
If you spend much of your time sitting, you may want to explore other exercise options that get your body out of the seated position. This is especially important for older adults who have sitting-related back problems. Spin can be a very effective part of a well-rounded fitness routine, if you make sure you’re doing other activities that aren’t seated.
3. Hot Yoga
Performing yoga in heated rooms has been a group fitness craze for a number of years. The most common form of hot yoga is Bikram’s.
Pros
The benefits of hot yoga are the same as the benefits of regular yoga. There are many, including increased mobility, strength, balance, and mind-body awareness.
Cons
In my view, hot yoga is not worth the risks for most older adults. In addition to the risk of dehydration from profuse sweating, older adults with high or low blood pressure should steer clear. Also, the heat fools us into thinking our muscles are warmed up, which can lead to pushing ourselves further than what may be appropriate for our bodies. That’s an injury waiting to happen.
