Most involve a short hike, followed by a little talk, maybe another short hike a little more talk. They are not strenuous. They will, however, get you moving.  And if they get you moving to the point you want to move more, I’ve included an option for doing that as well. Events are free unless otherwise noted.

For even more events, visit the state Office of Environmental Education web site.

Friday

Star gazing at the Boulders
Crowders Mountain State Park
Kings Mountain (Charlotte area)
8 p.m.

Doesn’t the weekend technically begin at 5 on Fridays? Which slips this event at the lone bouldering area in the state parks system under the deadline. Meet at the parking area, take a short hike (bring a flashlight or headlamp for the hike out) and check out the constellations.
Move more: You’ll have to come back Saturday to check out Buzzards Roost, where climbing on low rocks without anchors and other protection is allowed. Also: the 6.2-mile Ridgeline Trail, which will take you northeast to King’s Pinnacle, southwest into South Carolina.
Directions here, more info here.

Saturday

2010 Piedmont Earth Fair
Wake Forest University
Winston-Salem
10 a.m.-5 p.m.

There’s no specific physical component to this event (although there are directions for biking to the fair), but you’ll easily put on some miles visiting the 100-plus exhibitors and teaching tents, rambling over to hear the live music (six bands representing everything from Old Time music to “Appalachian Punk”) and checking out the kids exhibits. And yes, while there’s the temptation of food, “The food vendors at the Fair are trying to use as much local produce as possible …” which should translate to fresher and healthier than normal fair fare.
Move more: Stay longer.
Directions here, more info here.

Hike to Sandy Cliff Overlook
Lake James State Park
Nebo
10 a.m.

What better incentive to hike than a vista at trail’s end? This half-mile hike (one mile roundtrip). A ranger shows you the way and shares insights about the lake.
Move more: Lake James has two longer trails, the 1.5-mile Lake Channel Overlook Trail and the 2.2-mile Den Loop Trail.
Directions here, more info here.

Nature Journal Hike — Spring Animal Tracks
Lake Waccamaw State Park
Lake Waccamaw
2 p.m.

The chance to record what you find in the wild — another good incentive that might take your mind off a potentially hot, potentially sweaty hike. Focus of this month’s monthly journal hike is on animal tracks.
Move more: Nothing makes an aspiring walker feel better than racking up the miles, and nowhere is it easier to rack them up than on flat trails, such as the 3/4-mile Sand Ridge Nature Loop, the 2.5-mile Pine Woods Trail or the mile-long Loblolly Loop.
Directions here, more info here.

Environmental Education Week Nature Hike
Mount Mitchell State Park
Burnsville
2 p.m.

In contrast to racking up the flat miles, there’s a certain cache in being able to say you climbed the highest peak east of South Dakota’s Black Hills, something you can say that after attending this 1.5-mile hike on the crest of the mighty Black Mountains.
Move more: Definitely don’t visit Mount Mitchell without heading out on the Black Mountain Crest Trail to 6,637-foot-foot Mount Craig and 6,568-foot Big Tom (the view from which can be seen above). They aren’t far, less than two miles, but it’s challenging hiking.
Directions here, more info here.

Wildflower Walk
Reedy Creek Nature Center
Charlotte
1 p.m.

Pretty things — another reason to hike. Take a “liesurely walk” with a naturalist and discover the story behind all those wildflowers poking through the forest floor.
Move more: In addition to nature, you’ll find an 18-hole disc golf course, two volleyball courts, a basketball court, a playground and swing garden, two softball fields, a soccer field — if you can’t find a reason to move more here, you aren’t looking hard enough.
Directions here, more info here.

Celebrate Earth Day: Get Your Green On
White Deer Park
Garner
9 a.m.-3 p.m.

One of the newest parks around (it opened in November), there’s lots to do here to celebrate Earth Day. Then, play on the new playground, or walk the greenway,  or — just go here to see some of your options.
Move more: Did you watch the video?
Directions here, more info here.

Sunday

Spring Tree ID, Ribbet-ing Frog Calls
Cliffs of the Neuse State Park
Seven Springs
1 p.m., 4 p.m.

Older nature lovers will like the short hike to check out the trees in bloom this spring and for the younger ones who appear glued to the video screen it’s hard to resist the prospect of tromping around in a creek and getting muddy.
Move more: Four hiking trails, all less than a mile, snake out from the parking area.
Directions here,  more info here.

High Shoals Falls.

The 10 Essentials
South Mountains State Park
Connelly Springs (south of Morganton)
2 p.m.

Afraid to go on even a short hike in the woods because you don’t know what to take and how to dress? Learn the 10 essentials from a ranger, then …
Move more: South Mountains is covered with trails; test your mettle on the High Shoals Falls Loop, which goes up and around an 80-foot waterfall. Lots of climbing but you won’t feel a thing thanks to the scenery.
Directions here, more info here.

Well, pardon me, where’s my sense of propriety? Happy New Year, everyone! Now, what was I saying? Oh, yes … .

— exercise trends for 2010, according to the American Council on Exercise. Today, five more.

1. Functional training workouts Functional training workouts will increase in variety, including popular Suspension Training® tools such as TRX.  The portability and time-efficiency of these workouts will appeal to people looking to stay fit at home, the office, the gym or while traveling.

Evidence: Go to Target or one of the Marts (K, Wal) and check out their sporting goods section. Compact items beginning with resistance bands are jamming the shelves. Do a little Googling and you’ll find out why: These gizmos let you do a nearly endless variety of exercises that increase flexibility, strength, balance — everything you need to simply function more efficiently and effectively. And you can do them in your own home.

2. Growing health and fitness awareness “The importance of health and fitness is gaining greater awareness among commercial and governmental organizations.  There will be a strong movement towards collaboration between these groups and health and fitness organizations throughout the New Year.  These diverse groups will work together in the fight against physical inactivity and obesity.”

Evidence: If you doubt this trend you aren’t an employee of the State of North Carolina, which in October proposed making overweight workers pay more for health insurance. The state took a fair amount of heat for this move, which shows just how serious it is about having healthier workers. Look for more innovative ways to emerge as employers battle to keep health care costs down.

3. An increase in properly credentialed trainers “Health and fitness clubs are recognizing the need for, and the importance of, hiring trainers who hold high-quality, reputable professional credentials.”

Evidence: No evidence, but something I vow to look into in the next month or so. Personal trainers come with a wide array of credentials. But how can you tell what those credentials mean? Which credentials are from the Harvard of the PT field and represent a thorough knowledge of physiology and strength training, and which are the “earn-your-four-year-degree-in-a-weekend” type? I’ll report back.

4. Specialty exercise classes “Specialty classes such as ethnic dance, hooping, pole dancing and Zumba will remain popular due in part to the continued success of shows like ‘Dancing with the Stars’ and ‘So You Think You Can Dance.’  Fusion-type classes will be popular among fitness enthusiasts that want to switch up their typical workout programs.  Additionally, more gyms will offer unique group exercise programs and mind-body activities.”

Evidence: Again, we suggest you check out your parks & rec catalog. You may not find pole dancing (that’s a little advanced for most municipalities) but you will find an assortment of dance-oriented classes such as Zumba (described by Zumba Fitness as “a fusion of Latin and International music that creates a dynamic, exciting and effective fitness system.”

5. An increase in fitness training tools “Technology is continuing to infiltrate the fitness world.  The use of tracking and online training and scheduling tools will increase in the coming year with more people looking to better gauge their progress by accessing and monitoring details of their fitness programs. Some popular examples of tracking gadgets include GoWear fit and Fitbit, while online tools such as TrainingPeaks software offer fitness programs and meal plans that people can access 24-7. Mobile applications are even bringing fitness on-the-go through iPhone applications and other downloadable programming.”

Evidence: Remember back in the late ‘70s when Jim Fixx’s running log came out (on the heels of his 1977 bestseller, “The Complete Book of Running”) and everyone had to have one? It was basically a calendar for runners, but, with the aid of a pencil, you could record your every workout. It was revolutionary. If you (or your parents) thought that was something, you need to check out its contemporaries, such as MapMyFitness and TrainingPeaks. There’s room to record your workouts — and so much more. Easy to see why these are becoming so big.

Photo: The Distance Meter Pro app tells you have far you’ve gone, how fast, how many calories you’ve burned, your altitude, your longitude, your latitude … .

Here are the top 10 fitness trends for 2010, according to a survey by the American Council on Exercise. Time and money appear to play a key role in how we’ll be exercising in the year ahead.

“Consumers will really look to maximize their workout results while maintaining a close eye on their budgets this year,” ACE Chief Science Officer Cedric X. Bryant, said in a press release.  “Along with financial constraints, we understand that people are busier than ever and will look for workouts that offer the results they seek while fitting within their already jam-packed schedules.”

In addition, says ACE, look for more “alternative fitness programming and classes,” as well as more classes aimed at Baby Boomers trying to stay active. We’ll share five on the list today, five tomorrow.

1. Cost-conscious workouts at fitness clubs and at home “The impact of the economy continues to affect the choices of fitness enthusiasts and health clubs alike. Gyms will alter programming and training to better serve the needs of the cost-conscious member, while in-home workouts utilizing small, portable fitness equipment will be popular among individuals watching their budget.”

Evidence: Witness the abundance of cable TV ads for the likes of the Ab Rocket, the Ab Circle Pro and the Ab Coaster. Look for more gyms to drop their enrollment fees (Gold’s) or to offer gift cards applicable to gym services when you join (Lifestyle Family Fitness offers a $150 gift card to new members).

2. Personal training in small groups “Individuals will scale back on personal training sessions to take advantage of small-group training and group class participation as another way to save on expenses. Health clubs may alter some programs to better suit the needs of larger groups. Likewise, individuals may find that the group setting offers additional motivation and support of their fitness efforts.”

Evidence: During a recent training session with the TRX suspension training system at Seaboard Fitness, personal trainer Larisa Lotz said she’s seeing more demand — and supply — for group personal training. She suggested two ways to approach this: Call a local gym and see if they offer the service, or, find two or three people who are in similar shape (though you don’t necessarily need similar goals) and hire a trainer to work with you. With three people there’s sufficient time for personal attention in a 45- or 50-minute session, she says, and the cost savings in significant.

3. Time-Efficient Workouts “Shorter yet higher-intensity workouts will be more appealing to those with busy schedules because they can reap significant fitness rewards with relatively minimal time investment.  Boot-camp style workouts will continue to be one of the most popular of these trends in 2010, offering the ability to burn sufficiently large number of calories while simultaneously improving muscular fitness.  Circuit training will also be a time-efficient workout of choice due to its combined strength and endurance activities.”

Evidence: Over the past 10 years, the medical and fitness community has continued to re-evalutate how much exercise you need on daily. First, they said you only needed 30 minutes a day. Then they said you didn’t even need to do all 30 minutes at once, that three 10-minute workouts would do. Now, there’s a cottage industry in 10-minute workouts. “Tony Horton’s 10-Minute Trainer,” The “10-Minute Workouts,” Kathy Kaehler’s “Total Body Workout: 6 Ten Minute Workouts”. Sean Foy’s “The 10-Minute Total Body Breakthrough” is based on the principal that you need 4 minutes of aerobics, 3 minutes of resistance exercise, 2 minutes of core work, 1 minute of stretching and deep breathing a day. That’s one jam-packed 10 minutes.

4. Exergaming “Exergames will continue to climb in popularity and be taken to the next level: fitness clubs.  By integrating fitness-based video games into their programming, clubs will offer unique exercise sessions for game-lovers and those looking for variety within their workouts.  Studies conducted by ACE on exergaming-type systems, including Nintendo’s Wii Sports and Wii Fit and the PC-based Dancetown, offer insight into the true fitness benefits associated with these alternative fitness options.”

Evidence: The jury is still deliberating on the effectiveness of exergames such as the Wii Fit, but their popularity continues to grow: Witness EA Sports introduction of its Active program, which runs on the Wii Fit platform.   Watch for GetGoingNC’s occasional reports on whether we find the Wii Fit a helpful training aid.

5. Boomer-specific programs “Special fitness programming for aging adults will remain a strong trend next year.  Growing numbers of boomers recognize the multitude of benefits that come along with regular exercise participation, from lowering blood pressure and cholesterol to maintaining one’s functional independence and overall wellbeing.”

Evidence: Check your local parks and rec catalog for winter and you’ll see that the number of class options for “Seniors” — and yes, fellow Baby Boomers, we’ve nearly all passed into this 50-plus classification — is growing. The Raleigh Parks & Rec Leisure Ledger for winter 2010, for instance, includes: Chair Yoga, Kripalu Yoga for Seniors, Horseshoes, group walking clubs, Senior Weight Training, Seniorcise and a host of exercise programs at seniors centers.

Tomorrow: functional training workouts, health and fitness awareness, importance of proper professional credentials, specialty classes, fitness training tools.

Photo: You can’t get much trendier for 2010 than an action-packed 45-minute TRX workout with your personal training group at a gym that’s waived its enrollment fee. Photo from fitnessanywhere.com

Another in a series of peeks into your exercise options.

It was a thing of beauty in an evening otherwise dominated by sweat and missteps. Two women stood facing one another, red vinyl body bags on their left and right. On cue, they began punching the bags with side kicks – left foot/right, left foot/right, left foot/right. After less than a half dozen kicks, they were in synch. Bam! Bam! Bam!

Their kicks weren’t intended to take out an enemy combatant. They were simply to get the heart rate up, the leg muscles and abs working. Jean-Claude Van Damme may have employed kickboxing to avenge his cinematic brother, but to these two women, to their classmates in a Raleigh Parks & Rec. cardio-kickboxing class, and to tens of thousands of fitness enthusiasts, kickboxing is a way to stay fit.

Cardio kickboxing, to use the fitness industry parlance, is a pacified form of the martial art. It borrows certain kicks and punches, stressing the aerobic benefits. Classes vary and many incorporate moves outside Jean -laude’s repertoire – crunches, rope skipping, jumping jacks and a number of other more traditional exercises. Cardio kickboxing is offered through gyms and municipal parks and rec departments, underscoring the growing emphasis on the “cardio” vs. the “kick” and “boxing.” The courses are popular, too, because they burn calories. According to Glamour.com’s fitness calculator, a 170-pound person burns a whopping 674 calories during a 50-minute class.

George Whitten, a Raleigh personal trainer, has taught cardio kickboxing for several years. He says its benefits are numerous. “Cardio kickboxing provides a way for people to relieve stress. There is a certain joy of pounding a bag and working out your frustrations. The classes also burn a lot of calories, which provides a huge benefit for those focusing on weight management.”

He especially likes cardio kickboxing because it’s a good form of cross training, addressing balance, coordination, agility, strength and endurance. “By training this way, my clients develop the basic qualities – muscle development – for daily living. I call it becoming young again.”

Whitten keeps his 45-minute classes varied – no two are the same – for a more efficient workout that’s better for the body. He draws this analogy:

“If you keep folding a piece of paper along the same line, what happens? That piece of paper will eventually tear along the fold,” he says. “Now, use the same thought for a runner who follows the same routine, same pattern and places the same level of stress on his/her body and joints. Eventually those areas become that piece of torn paper.”

Watching the two women flawlessly execute side kick after side kick raised another question. They were young and flexible. What about those of us who are not young and flexible?

“We modify the moves to accommodate what different people can do,” says Whitten. If you’ve got bad knees, for instance, that side kick thing may not work.

And if you’re just starting out? Whitten says there are ways to scale back most moves until you’re comfortable stepping it up. Because above all, workouts need to be one thing: fun.

“My philosophy,” says Whitten, “is if the classes are fun, people will keep coming back.”