Dear Coach: Losing Weight

Clients: You’re lucky you’re so skinny/toned/small/etc/etc/etc……..
Me: It’s not luck!!!


As a personal trainer, I think it’s really important to be able to relate to my clients when it comes to fitness goals. Most of my clients assume I’m just one of those special, lucky people who are naturally thin and fit without even trying – one of those extremely blessed people who can eat literally anything they want, as much of it as they want, and not gain a pound. But that isn’t me. While my weight loss total wasn’t over the top or as significant as most, it still counts and it certainly gave me insight on how difficult it is to lose weight!

When I was a senior in high school, I gained about ten pounds. Part of this was travelling abroad and experiencing Spain’s diverse foods to the fullest and part of it was not continuing to exercise when my team sports seasons ended. A big part of this was being social all summer with my friends, going out for ice cream every chance we got before jetting off to college.

My freshman year of college at UMass Amherst, I gained even more weight. The “Freshman Fifteen” is real people – especially at a school like UMass where the dining is delicious and all you can eat. Not to mention that if you want it to be, the drinking scene can be heavy.

By the time I was heading into sophomore year of college (I transferred to Gordon at this time), I was over 135 pounds. I had never weighed more than 120 in my life. I’m not extremely tall, about 5’6″, so 135 is on the upper end of an average weight. But I was clearly not muscular, not toned, and definitely not fitting into my old jeans.

That spring, I really took to the gym and started eating healthier. I lost about 5 pounds over break and came back feeling awesome about it. So that summer, I decided to forego all ice cream excursions and dedicate myself to getting my cardio in every week. It wasn’t just one thing I changed, but my whole lifestyle. I slowly cut out junk food to the point where I didn’t even crave it anymore. The gym became a haven where I could de-stress and love the work my body could do. The roads of my town became my treadmill and I revelled in making it farther and farther on each run.

By the time I went back for my junior year, I lost all the weight I had put on and then some. I fluctuated between 115-120, but continued my healthy eating habits and exercise routines. Maybe losing 15-20 pounds doesn’t sound like much. But it was a lot to me! I could see the difference and feel the difference physically, emotionally, and mentally. I had more energy, was happier and more focused, and I felt more confident and motivated in other aspects of my life.

Photo Jun 20, 6 52 52 AM Photo Jun 20, 6 53 52 AM

[After freshman year of college (2011) I was at my heaviest (left photos). Most notable is the weight in my face (chubby cheeks!) and arms. Right photos are 2014 and 2012 respectively.]

Photo Jun 20, 6 55 34 AM Photo Jun 20, 6 57 34 AM

[Again, left photos are all 2010-2011. Right photos are 2012 and 2014. Again, the weight in my cheeks and arms is most notable, but I also lost quite a few inches around my waist and stomach.]

No matter what your fitness goal is, it’s important to do it for YOU and only you. Be determined and love yourself. Give yourself the credit you deserve when you get closer to your goal. Don’t be discouraged if it doesn’t happen over night. Surround yourself with people who understand what it’s like – what it’s like to strive toward your goal, what it’s like to slip up and fall off track, what it’s like to lose motivation and get down on yourself, what it’s like to crave dessert, what it’s like to feel your body burn during your workout, what it’s like to achieve that goal.

I always tell my clients that I certainly did NOT always look the way I do now. And I still have fitness goals I want to achieve. There is a reason I always refer to your fitness journey as a journey, and it’s because you’ll never be “done”. Even when you achieve your goal, there’s always another one to strive for, or at least maintain.

I was really discouraged when I finally realized I had put on 20 pounds and could barely do a push up or run a decent mile. But I’m glad I went through that journey because it’s allowed me to relate to all my clients who have weight loss goals and struggles. I can get personal and honestly say, “I’ve been there, I GET IT.” It’s hard, and it takes time and dedication, but it’s a day to day process. We’ll get there.

  

 [Present. 2015]

-Coach A

Dear Coach: More Favorites?

Dear Coach, Got any more fun favorites to share?

-Fitness Fan


Fitness Fan,

There are always more things to like when it comes to fitness! Here’s a couple more of my favorites (and not so favorites)…

-SPORTS BRAS! Is this a weird thing to love? I love that I can buy them for $5 at TJMaxx. I mean really? I’ll take 10….

-CORE! I LOVE ab exercises. One of my favorite feelings is when my abs are sore from a previous workout and just me laughing even makes the muscles ache a bit.

IMG_4503-LEGS! Strength training my lower body is a fave. I love squats. Sumo squats. Squats with overhead press. Goblet squats. Front squats. I love it.

-SUMMERCan I count a season as a favorite when it comes to fitness? Well I am. Spring (and summer) is my favorite time to year be exercising outside.  The temperatures are perfect, everything is coming to life again.  After all the snow is gone, you have a much greater appreciation for how the sun feels on your skin and how you can actually start to sweat again because you’re finally thawing out after a long, cold winter!  Who could pass up that view?!

Dislikes: 

-HEADPHONES. I’m always yanking the wire out of my ear or iPod by accident and disrupting my gym flow. Although I found a great pair that hooks into my ears so they stay in place, I still can’t stand the feeling of ear buds in my ear when I start to seriously sweat.

What do you think?  Have a different question for me? Comment!

-Coach A

Bosu Exercises – Part 3 of 3

The bosu is one of my favorite pieces of exercise equipment. It’s so versatile that it allows you to get a full body workout at a variety of intensities. It really jazzes up exercises that can become mundane and boring on their own.

Below, I’ve listed and shown my favorite ARM exercises to do with a bosu. Try some out!

ARM EXERCISES

    1. Handwalk – This movement combines a straight arm plank with lateral movements to exercise your core and your arms all in one.
      *Put the bosu on the ground with the blue side facing up. Set yourself up in a straight arm plank on the blue surface. Begin the movement by moving one arm laterally onto the floor, then by bringing the other arm over as well. Now, move each arm back onto the blue surface of the bosu. Next, move each arm over the other side of the bosu. Continue moving across the bosu from side to side, lifting and placing just one arm at a time.
    2. Push Ups – Push ups are awesome to tone up your arms. Make them a little more difficult by doing them on your bosu.
      *Place the bosu on the ground with the black side facing up. Grasp the sides of the bosu and perform a regular push up. This exercise adds difficulty to the push up by forcing your core and stabilizing muscles to contract in order to help you maintain your balance throughout the movement.
    3. Chest Press – Don’t have dumbells at home? Don’t worry, you can still strengthen your chest and arms by performing a chest press with your bosu.
      *Lay on the floor and grip the bosu with both hands so the black side is facing you. Bring the bosu in towards your chest, then extend your arms up to push the bosu away from you. Repeat.

Have fun with this! If you have questions, leave a comment!

The Magic of Kinesio Tape

Trends in fitness come and go, and often come back around. So by now, I’m sure you’ve at least heard of Kinesio Tape, if you haven’t already used it yet. It was designed back in the 1970’s by Dr. Kenzo Kase from Japan.

1970’s … That’s over forty years old! But before you knock this seemingly archaic taping method, you should know: Kinesio Tape isn’t just regular tape. It’s pretty magical, in my opinion. Of course, I’ll admit here that I’m biased. I’ve used this product before on various occasions, for various injuries. The first time I used this tape, I was in high school and had severe tendonitis in my knee as well as Iliotibial Band Syndrome so bad, I was limping when I walked around. I was running long distances on the track team at the time, and had a meet coming up. One of my fellow distance running teammates gave me some Kinesio Tape and showed me how to apply it. I couldn’t believe what I was feeling. I could not only walk without limping, but I was able to continue running, and my chronic injuries actually began healing.

If you’re an athlete of any kind, you know that typically an injury needs rest and rehab to heal – not continued use and performance. But that’s what I was able to do with this tape! I didn’t stop running or competing, yet my injuries were improving.

How? Magic!

Well, no… It’s the science of Kinesio Tape and we’re about to dive into it.

What is Kinesio Tape?

Kinesio Tape is a thin, porous, stretchy tape. The porous material allows sweat and moisture through the tape for a comfortable, breathy feeling. This also allows the tape to be worn for days at a time, through your sweating, swimming, and showering.

How is it Different from Other Tapes?

Traditional taping of injuries involve stabilizing the muscle or joint that is injured with athletic tape. Often, the tape would be applied tightly around a joint to restrict the motion of that joint, therefore, preventing further strain and injury. The tape would be removed immediately after athletic performance or exercise is completed. This taping technique inhibits the natural healing process by restricting the circulation of blood and fluids to the injured area.

Kinesio Tape, on the other hand, allows full range of motion movements and opens up the area surrounding the muscle. It accomplishes both of these seemingly contradictory tasks because the tape stretches only longitudinally, not across its width, which allows for certain applications of the tape to stretch and pull skin, while other taped directions remain stabilized. Note that the tape is not wrapped around injured sites. The tape is applied along muscles, tendons, ligaments to slightly lift the skin covering an injured muscle to promote circulation and healing, while providing stabilization to prevent further strain and injury. By lifting the skin slightly, space is created for the muscle that allows more blood and fluid to circulate through it.

What Does it Do (Scientifically Speaking)?

Kinesio Tape works with your body’s natural feedback system between the brain and the muscles. By adjusting the placement of the tape, you can manipulate the way your skin and muscles interact. This manipulation can help relax or excite your muscles to send less or more signals to the brain about various things, like feeling pain.

HUH?? Here’s a List to Break it Down:

  • Kinesio Tape supports your muscles and aligns your joints. The taping allows your muscles to continue to work and contract, even when they are weak and injured. The way you tape them helps lessen the pain you may feel by providing excess space between your muscles and skin and disrupting the neuro-muscular feedback system. It helps align your joints by increasing the range of motion to certain joints, depending on how you tape them. Since it also helps relieve your tight muscles, it reduces the extra strain and pressure those muscles put on joints that cause unnecessary pain.
  • Kinesio Tape improves circulation. By creating extra space between the muscle and skin, more blood and body fluids can reach the injured site. This is how we heal! So, inflammation will be reduced, and thus pain will lessen, and more fluids circulate through the area and cleanse the chemicals out.
  • Kinesio Tape facilitates your natural healing process. The tape isn’t magical, but the way your body heals is. The way the tape works is to help promote healing and reduce the pain signals your brain receives. Double whammy of relief.

How Do I Apply it?

First, you want to make sure the area is clean. If you use moisturizer, clean it off the site you are about to tape. This allows the adhesive to stick better and last longer. Use hand sanitizer or alcohol wipes to rid the skin of excess oils or lotions. Let it dry completely before applying the tape.

There are two directions the tape moves in, as said before. It only stretches longitudinally, not across its width, so tension in the tape should be stretched accordingly. For injured, tight muscles that require relief and healing, the tape should be applied with no tension (i.e.: don’t stretch the tape when applying). This application should start from the tendon and muscle and extend toward the origin of the muscle (i.e.: where the muscle originally attaches from).

For chronic injuries that need support or increased range of motion, the tape should have some tension in it. This application should start from the origin of the muscle and extend toward the tendon or bone the muscle inserts on.

After the tape is on, rub it to active the adhesive. This ensures the tape won’t peel off prematurely. Then, enjoy the relief you feel for the next few days!

Conclusion

Anyone can use Kinesio Tape. Many physicians, physical therapists, athletic trainers, and athletes use Kinesio Tape to provide relief of injury and maintain athletic performance despite injury. This tape can be used for almost any common injury from shin splints, tendonitis in the knee and elbow, to carpal tunnel syndrome. It comes in all sorts of fun colors and can be easily applied to last for days at a time, allowing you to remain pain free and heal faster without disrupting your daily routine. To know more on how to tape your specific injury, head over to the Kinesio Tape website for instructions and tutorials.

Exercising in the Heat

Is warmer weather finally approaching? Is it time for a tropical vacation? Do you still want to get some exercise in and stay on top of your routine? If so, here are a few things you should understand about exercising in the heat to stay safe and maximize your workout.

Various body adaptations occur as we adjust to warmer temperatures during exercise. Some things happen immediately, while other adaptations occur over time as you continue to get used to exercising in warmer temperatures. Here are the basic, major adaptations that occur.

HEART RATE, STROKE VOLUME, & BLOOD VOLUME

Short Term: Initially, your heart will work harder when you begin exercising in the heat as it attempts to maintain homeostasis. You may feel more sluggish exercising at the same intensities in the heat than you do at lower temperatures. This is because your body is working harder to stay cool and fuel your muscles in the heat.

Long Term: Once you adapt to the higher temperatures, your heart will be under less stress. Your heart rate will actually decrease but you’ll still be able to work at higher intensities. This allows you to perform better because as your heart rate decreases, your stroke volume, which is the amount of blood sent out with each contraction of your ventricles, increases.

Additionally, with an increased plasma volume, your body will be able to send more blood to the skin’s surface to cool you down, and also more can be sent to the muscles to allow them to work at their best.

BLOOD VESSELS, SKIN, SWEATING, & IONS

Short Term: Your body will immediately begin to sweat more in the heat, as your core temperature rises. Sweating is how your body tries to maintain homeostasis. In this case, homeostasis looks like your body attempting to stay within the ideal core temperature range. To do this, your body will sweat more as it tries to cool itself down.

In order to sweat, your body will increase skin and muscle vasodilation. This means your blood vessels widen, or dilate, in order to allow more blood to flow near the skin’s surface, where heat can be lost via convection, evaporation, and radiation.

Initially, sweating more than normal leads to a lot of water loss, which can lead to dehydration. You can lose more than 3 liters of water per hour while exercising in the heat, depending on duration and intensity. If you aren’t careful about drinking a lot of water or another beverage containing some electrolytes before and after a workout, this dehydration can lead to hyperthermia. Hyperthermia is a serious issue wherein your body is unable to cool itself. You might become dizzy, faint, and nauseous.

Long Term: Sweat is a mixture of mostly water and some salt. As your body adapts more to exercising in the heat, your kidneys will get better at holding onto the salt and excreting mostly just the water. This is a good adaptation because if you sweat a lot and lose too much salt, it can cause ion imbalances which can lead to cramping in your muscles.

The temperature at which you begin to sweat will lower as well. This allows your blood vessels to dilate sooner and your body to begin sweating, and cooling itself, sooner. This maximizes the benefits of sweating and lets you cool faster.

OTHER THINGS TO NOTE

If you are competing in higher temperatures that you are used to, you might want to give your body a week or two to adjust so that you can perform safely at your best. Your body makes most of these important adaptations in just one week, then results begin to plateau around two weeks.

Wear appropriate clothing that is light or designed to aid in evaporation, like compression clothing.

Additionally, wearing sunscreen will protect you in the sun and help prevent cancer and other skin issues. Wearing sunglasses or a hat is also a good idea to minimize squinting in the sunlight, which can cause headaches and wrinkles if done for a prolonged period of time.

And of course, if you know you’ll be exercising for a while in the heat, be prepared and pack plenty of fluids!

REVIEW

Short & Long Term Adaptations:
1. Blood volume and plasma volume increase
2. Heart rate decreases
3. Vasodilation of blood vessels
4. Sweating more, sooner
5. Retaining salt

Things to Remember:
6. Sun screen
7. Sunglasses/hat
8. Light weight/compression clothes
9. Water/gatorade

Next time you jet off on a tropical vacation or summer comes around and you want to exercise, you need to be smart! Think of how your body works to keep you safe and at your best in warm weather, then respect those limitations and needs, and take care of yourself.

Bosu Exercises – Part 2 of 3

Happy Friday!! 🙂

The bosu is one of my favorite pieces of exercise equipment. It’s so versatile that it allows you to get a full body workout at a variety of intensities. It really jazzes up exercises that can become mundane and boring on their own.

Below, I’ve listed and shown my favorite AB exercises to do with a bosu. Finish your work week off with a fun new ab workout and try these out!

AB EXERCISES

    1. Crunches – Add some depth to your crunches with the bosu.
      *Lay the bosu on the ground with the blue side facing up. Position your back over the bosu’s hump and set your feet squarely on the floor. When you crunch up, aim your chin directly to the ceiling to target your upper abs. This exercise works great because when you come down from your crunch, the bosu has your back lifted off the floor for extra resistance on each upward crunch, forcing your muscles to do more work.
    2. Plank – Work your abs and arms together with some modified straight arm planks on the bosu!
      *Put the bosu blue side down on the floor. Grasp the sides of the bosu and extend your legs behind you to hold a straight arm plank. Your head down to your feet should create a straight line angled downward. Really contract your core muscles to keep your balance.
    3. Spider Plank with Crossover – Crank up the intensity of your planks by doing a spider plank.
      *With the black side of the bosu facing up from the ground, grasp the sides of the bosu. Extend your legs behind you and hold a straight arm plank. Bring one knee in towards the same elbow, then extend that leg back down. Alternate each side. For extra intensity, after you bring your knee in to your elbow, swing it across toward your opposite elbow, then extend it down. This adds a little extra work for your obliques!
    4. Russian Twist with Bosu – More intense oblique work! Here’s a little modification to the russian twist, which can typically be done with or without weight. Holding the bosu while performing the russian twist adds some weight and forces your muscles to adjust for any balance changes as you maneuver this large piece of equipment over your body.
      *Sit up on the floor with your feet placed in front of you, holding the bosu so that the black side is facing you. Lean back slightly and lift your feet off the ground. Twist your torso to one side, bringing the bosu in that direction across your hips. Alternate, and twist across to the other side. Continue alternating these motions to work your obliques. If this is too difficult, simply placing your heels on the ground will still work your core muscles as long as you continue to lean backwards slightly.

Enjoy! Comment any questions you may have on how to perform these exercises.

The Dangers of CrossFit – Why the Workout Is Not Worth Your Money or Your Life

This post will probably be unpopular to people, but it’s not simply my opinion in a blog. A lot of what you’ll read below is scientific and factual. Not only did I study the mechanisms of movement and physiology of exercise in college; not only do I personally train athletes and adults in achieving various fitness goals; not only am I an active and fit person, but I have also done copious amounts of research on this topic. Additionally, I have yet to meet a professional in my field – high school and collegiate athletic coaches, Kinesiology professors, exercise physiologists, certified personal trainers, gym owners, and physical therapists – who recommend CrossFit. Every educated health professional I’ve talked to and every study I’ve read on the topic agrees: CrossFit is dangerous and is NOT the way to increase cardiovascular performance or increase strength gains.

The topic of CrossFit generally just makes me angry. It is dangerous. It is not based on science. There are so many issues with it, I could go on for hours. I’m going to delve into the main issues with CrossFit, so brace yourself for some heavy reading in this post.


The ideology behind, and structure of, CrossFit is an issue. The structure includes WOD’s, or Workout of the Day’s. These workouts are the same for everyone across the board. No individualization. There is a serious difference between randomness and variation. Randomness is not productive. Variation, on the other hand, is. What’s the difference? Randomness is just that: random. Workouts are thrown together without foresight and a future plan or goal in mind, except to “be fitter”. But you cannot build and progress when your workouts are random. CrossFit doesn’t model their WOD’s on variation. WOD’s throw people into the same workout, regardless of experience, fitness level, etc. You can’t randomly start doing movements and exercises, then move to totally different ones the next day, and expect to make real progress and gains. You need variation in your workouts to keep your body adapting. You need to progress from one movement to another, moving up in advanced techniques, or weights, or intensity, or frequency, etc. Variation allows you to build and progress on prior gains.

In addition to this, during these WOD’s, CrossFit coaches push people past their safe limits. The more sore you are, the better workout you had. But that’s just not true. Soreness doesn’t correlate with a successful workout, or toughness, or fitness. Of course when working out there is going to be discomfort; burning in your muscles, shortness of breath during cardio, etc. But PAIN is a different sensation altogether and when a coach encourages you to push through the pain, you should question their professionalism, intellect, and training. It is NOT healthy to push yourself through pain. This only promotes your risk of injury and will be detrimental to your achieving your fitness goals.

This brings me to my next point: the people who run CrossFit. Coaches don’t even need education to run a CrossFit and instruct you. Trainers who REALLY know what they’re talking about and doing will have a educational degree in Kinesiology, Exercise Physiology, or another related field, or they’ll have a certification from a reputable organization, like NASM or ACSM. These professionals will attend conferences to remain certified and up to date on their degrees. Often times, a reputable gym will require practical demonstration before hiring a new trainer to ensure that they are educated properly and can provide proper training.

If the CrossFit box is even remotely responsible, the coaches will go to a weekend training seminar where they learn power lifting technique. A weekend! To learn power lifting! I’ve been doing power lifts for years, and teaching them for a couple of years, and I still check myself and compare with other educated professionals to ensure I’m doing and coaching people properly. These are advanced movements, requiring precision and skill. You cannot learn perfect form and give perfect instruction on various power lifting moves in a matter of two days. Performing power movements with improper coaching and form at high repetitions or for time, as done in CrossFit, leads to an even higher risk for injury.

In addition to this point, the idea CrossFit employs regarding power lifting is unscientific. During workouts, participants are encouraged to do as many reps as possible in a timed circuit, or repeat a move for 20, 30, repetitions. Power lifting is NOT meant to be used in this manner. Power lifting and Olympic lifting are meant to be done with precise form, low repetitions, and high weight. These movements need to be executed with the proper technique and are supposed to be explosive, powerful movements. You’re supposed to perform them with adequate rest between sets, and they’re done over very short periods of time. You can’t simply run through an explanation of these movements, throw weight on a bar, and tell someone to repeat the movement as fast as possible for as many reps as they can for two minutes. It goes against your body’s capabilities and crosses the line into the danger zone. Your body is not meant to be put under such intense stress for so many of these explosive, powerful repetitions at a time. This only increases your chances of getting injured by putting undue stress on ligaments and joints. The more you do any movement repetitively, with high weight especially, the more you increase your chances of getting hurt and doing real damage to your body. So, if you’re going to engage in power lifting exercises, do it right. Find a real coach who knows the science of proper technique, who can coach you, spot you, and help you progress gradually to prevent injury – the way power lifting is supposed to be.

rhabdo

The next point is also related to danger. The photo placed here for your viewing is a CrossFit creation. This disgusts me the most. CrossFit appears PROUD and finds HUMOR in using this photo of a clown called Rhabdo, who appears to be on a dialysis machine, with a kidney on the ground, standing in a pool of blood, with various, serious tears in his muscles, looking absolutely decimated. What?! Is this what CrossFit promotes?! Without even getting into the science of it yet – is this what you want your coaches to make you feel or look like? Is that what you call a successful workout?!

Now the science of it – what is rhabdo? Why does CrossFit seem to know so much about rhabdo that they have a logo of a clown suffering from it? Rhabdo, or rhabdomyolysis is a serious, but typically rare syndrome. It involves the breakdown of muscle fibers to such an extent that their contents filter into your bloodstream, leading to kidney complications like renal failure, where the kidneys are so overwhelmed with clearing out waste from your body that they literally fail to do the job. Rhabdo can cause death. Usually, people need hospitalization (see the clown on dialysis?) to treat the issue. It can take weeks to recover from this, if you’re lucky. Rhabdo “is uncommon and normally reserved for the elite military trainee, ultra-endurance monsters, and for victims of the occasional psychotic football coach” (Robertson). Basically, your average mom or dad who is exercising, a fit, collegiate athlete, or another regular person working out, wouldn’t experience or suffer from rhabdo.

When working out and strength training, microtears in your muscle are unavoidable. Macrotears, however, are a problem. When an untrained, unfit, or previously trained person (and by this I actually mean anyone who isn’t pretty much an elite athlete or in military shape) participates in the high intensity of CrossFit training, and pushes themselves the way the coaches direct, muscles will undoubtedly become strained and sore. This can lead to rhabdo.

So why does CrossFit know so much about it when it’s prevalence is about one in hundreds of thousands of people? Well, in exercise, eccentric contractions of muscles allow the body to lift more weight than concentric contractions. If these eccentric contractions are done with high intensity volume, or high repetitions, you get into the danger zone. Your body is not ready for it. Does this kind of training sound familiar?

Yes: CrossFit. High intensity. High repetitions. High weights. Lack of education. Bad training. Being pushed beyond your body’s safe limits. Not working up to the exercises gradually. Rhabdo.

In an article written by the founder of CrossFit, Greg Glassman, he literally discusses the risks this type of training has in promoting cases of rhabdo. He addressed the issue of rhabdo once, back in 2005. Apparently it’s such a problem, CrossFit has had to address it time and time again in their newsletters, issuing real warnings about the possibility and risk of suffering from rhabdo by participating in CrossFit. CrossFit recognizes that exertional rhabdo, or rhabdo from exercise of a high intensity, can be lethal. So the intensity and structure of CrossFit workouts can literally kill you. In the article, it states that one of the worst rhabdo cases CrossFit has seen involved a middle-aged, fit SWAT guy, who luckily recovered from CrossFit induced rhabdo, and can now “easily blast through workouts that once nearly killed him” (Glassman 2). If the workout nearly killed you, perhaps it wasn’t the safest workout to be doing.

The rhabdo associated with CrossFit so far is showing itself differently than what people typically see with rhabdo, which is associated with “exhaustion, dehydration, high humidity, high temperatures, and long practices” (Glassman 2). The author here states this is NOT the type of rhabdo CrossFit is dealing with. The people who have developed rhabdo at CrossFit sessions aren’t showing typical warning signs, like panting or discomfort. These people apparently left sessions just fine, like every other participant. Then went home and had near death experiences that led them to contact a doctor, or venture to the hospital. This is alarming! CrossFit attributes this phenomenon as a result of people not being capable of performing the CrossFit workloads as a result of inadequate prior training levels. They state that training programs including but not limited to those offered in “commercial gyms, fitness magazines, popular internet sites, the U.S military (including special operations training), and police agencies … all proved woefully inadequate at preparing [people] for sustained power output” (Glassman 3).

So…this guy is telling us that a U.S military trainee, someone who has undergone special ops training, who needs to not only endure, but pass practicals consisting of months of the most rigorous training both physically and mentally, is not even close to being physically fit enough for CrossFit? Does this not alarm you?! Perhaps the issue is not the prior training people have or have not had, but the “sustained power output” being referenced here; the same power lifting and Olympic lifting movements discussed previously; explosive movements and power outputs that aren’t meant to be sustained.

Finally, any of the benefits I’ve read associated with CrossFit can be said of just about any exercise program a previously sedentary person might begin. People who are overweight, inactive, and generally unfit try CrossFit and it “works” because they’re actually moving. This would still be true if they joined a gym or started doing cardio on their own. Simply adding movement that burns calories would give these people the same initial results of weight loss and strength gains. In the article “Why CrossFit works…but really doesn’t. The Randomness of Adaptation and why beginners just need change”, sums it up nicely. CrossFit is “Random highly intense exercise. For the unfit or formerly fit, this works great initially…It isn’t that the exercises are super awesome targeted muscle sculpting patented exercises. Instead, it’s that the people who generally do them weren’t doing them before” (Magness).

CrossFit should not be the training program inactive and unfit people turn to when they want to lose weight or get in shape because, aside from everything else you’ve read thus far, once those initial results plateau, which they will, there’s nowhere to go. In a random workout program like CrossFit, you can’t just push harder – you’re pushing as hard as you can already! And here we can circle back to the beginning of my post where I discussed randomness and variation. Variation allows you to progress in a specific direction depending on your goal. Randomness doesn’t. Therefore, there’s really no progress to be gained in CrossFit, unless you want to progress to injury, or worse.

To sum up this lengthy post: CrossFit is led by untrained individuals, promotes improper training techniques, increases the risk of injury, focuses on random workouts, and can kill you. Is the workout even worth this kind of risk? If you’re going to be fit, healthy, and train, do it right and do it with educated professionals who know what they’re talking about, can coach you on a personal level so you continue to develop, and can keep you safe. Oh, and alive.

Please refer to the list of references used in this post for further reading on various topics that were discussed in here.

References:

  • Glassman, Greg. “CrossFit Induced Rhabdo”. The CrossFit Journal Articles. Issue 38 (2005): 1-3. CrossFit. CrossFit Inc. Web. 30 Apr 2015. Link.
  • Magness, Steve. “Why CrossFit Works…But Really Doesn’t. The Randomness of Adaptation and Why Beginners Just Need Change”. The Science of Running. Web. 30 Apr 2015. Link.
  • Robertson, Eric. “CrossFit’s Dirty Little Secret”. The Huffington Post. TheHuffingtonPost.com, 24 Sept 2013. Web. 30 Apr 2015. Link.

And for a more personal, but still fact-based account of CrossFit, check out this great article below:

  • Simmons, Erin. “Why I Don’t Do CrossFit”. The Huffington Post. TheHuffingtonPost.com, 29 May 2014. Web. 30 Apr 2015. Link.

Thanks for reading this far.

Agree? Disagree? Learn something new? Have a personal experience with CrossFit? Leave a comment.