HRM Business Parks -
By Karen Decker
There are those of us who like our 'cardio' workouts, those who like resistance or weight training and those who prefer flexibility and core training through programs such as yoga or Pilates. Then there are those who combine all these components and more on a regular basis for a better all round fitness effect. One such workout is a conditioning program called CrossFit.
As the name states, CrossFit uses a variety of training methods or cross training to achieve competence in each of the following fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Each domain in itself can be a workout and a focus for the recreational to competitive athlete, but with CrossFit most of these goals are achieved in just one workout.
Three main training methods are utilized to achieve this all round fitness:
1. Olympic weightlifting maneuvers - including the clean and jerk, the snatch, deadlifts and squat. These movements incorporate many muscles at once and are more functional than the isolated one muscle weight training routines many engage in, such as the bicep curl and leg extensions.
2. Gymnastics - where the aim is body control using short parallel bars, mats, rings, pull-ups, dip bars and a climbing rope.
3. Interval training - where periods of work-rest timed intervals can develop all three major energy pathways while also developing strength, speed and power. For example, running or biking sprints for short distances at high intensity followed by a specific lower intensity rest period.
4. Throwing patterns - functional movements using medicine balls as resistance.
Each workout uses a multiple, diverse and randomized routine. The implication is that true 'fitness' requires an ability to perform well at all tasks. With each workout the training stimulus is broad and constantly varied. As your body will only respond to an unaccustomed stressor, routine doesn't permit the best progress and adaptation, and can also lead to injury. One CrossFit workout may involve rowing, running or swimming combined with weightlifting, gymnastics or interval training.
There are CrossFit competitions where when you arrive on site, the organizers tell you what the workout or fitness demand is for that day. For example, it may require you to complete a trail run, or complete a certain number of weightlifting reps at a certain resistance in a certain time frame, or you may be required to carry a sand bag or a beer keg on your shoulder and run uphill for many reps.
I witnessed such a workout recently with a group at the CrossFit Kinetics Gym in Halifax. Participants completed a timed series of weightlifting and gymnastic maneuvers. Participants support each other technically as well as offer motivation and encouragement to complete the activity.
As a physiotherapist, my concern was the potential for injury considering the intensity, load and speed of the workouts. I was reassured that anyone can join such a program with a minimal risk for injury. The key to success is mechanics, consistency and then intensity. In other words, before any loads or intensity are added to the workouts, participants must first achieve the correct mechanics on a consistent basis. Loads are then gradually added to make the workout more challenging. All participants complete a similar workout; the difference is in the degree, not the kind of workout. Load and intensity are scaled, but the programming is the same.
I was also reassured that a thorough warm-up was completed and that static stretching was part of a cool-down to ensure flexibility isn't lost.
I was impressed by the variety and the true functionality of the conditioning movements. This can be applied to everyday needs, not just a particular sport or occupation, and also reduces the chance of overuse injuries with training.
So if you're tired of spending two hours, three times a week at a gym and not getting the results you desire, check out CrossFit.
For more information and a list of several hundred workout routines, check out www.crossfit.com.
Karen Decker is a physiotherapist at the Medicine in Motion Centre located on Ilsley Ave. in the Burnside Business Park, along with the new ACCEL Physiotherapy and Sport Performance Centre in Halifax. She possesses her post-graduate Diploma in Manipulative Therapy and Sports Physiotherapy. Along with clinical treatment of injuries, she guides individuals, groups and sports teams in injury prevention and management.
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