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Maximize workouts by combining activities
Helen Vanderburg lifts weights during CrossFit = training -- a=20 core strength and conditioning program.
Photograph by: Ted Rhodes, Calgary Herald, = For The=20 Calgary Herald
Sometimes, mixing it up can yield great results -- Cross-Fit is one = example.=20 Here's how it works.
What Is Crossfit?
CrossFit is exactly that: crossing various exercises to maximize = one's=20 workout. Created by Greg Glassman, a coach and former gymnast, CrossFit = is a=20 core strength and conditioning program. The philosophy is to keep = workouts=20 varied, almost random.
CrossFit is not a specialized fitness program. Rather, it focuses on=20 competency in 10 fitness domains: cardiovascular and respiratory = endurance,=20 stamina, strength, flexibility, power, speed, co-ordination, agility, = balance=20 and accuracy. The CrossFit program has been around for years, but really = got=20 attention around 2001 when CrossFit training centres began opening = across=20 Canada.
Who Would Like It?
The CrossFit program is based on exercises and techniques an Olympic = athlete=20 would use -- but the workouts are designed for all fitness = enthusiasts.
The exercises stay the same for everyone, but the intensity varies, = depending=20 on the individual. For example, each person may have four exercises to = perform=20 in a series with a set number of repetitions, time, resistance or = distance. Then=20 they complete the task at their own pace.
The coaches will provide modifications to meet individual training = needs. If=20 you have hit a plateau in your training or you are bored with your = workout,=20 CrossFit training may give you a boost. I found CrossFit classes = intense, but I=20 really enjoyed the group dynamics. Everyone cheered each other on as = they=20 performed their workout. CrossFit also runs children's classes, CrossFit = Kids,=20 and, if you like competition, the CrossFit Games may be up your = alley.
Who Wouldn't Like It?
CrossFit workouts are geared to most fitness abilities, but you must = be=20 willing to push yourself harder than what you may be used to, to = maximize=20 benefits. It is not recommended for beginners. The exercises are = compound=20 movements that require a great deal of strength, power, flexibility and = agility.=20 I struggled through some of the exercises, and I wondered how my mom = would=20 handle this workout, even with modification.
The Sweat Factor
The CrossFit prescription is "constantly varied, high-intensity, = functional=20 movement." Some workouts are more strength-based, while others have a = higher=20 cardiovascular challenge, so the sweat factor will vary -- but the = intensity is=20 always high.
The general training philosophy is to train hard and fast. The class = format=20 is 60 minutes in length and begins with a 15-minute warm-up, followed by = 15 to=20 25 minutes working on a technical component. This sometimes introduces a = new=20 movement or improves efficiency in an existing movement.
The rest of the time is spent on the workout of the day -- and this = is one of=20 the CrossFit program's coolest elements. The day workout is posted = online the=20 night before so you can get psychologically prepared. After the workout, = you can=20 post your comments on line to share with your CrossFit workout buddies. = Popular=20 workouts are given names like "Nancy" consisting of five rounds of = 400-metre=20 runs and 15 squats.
The Klutz Factor
It depends on the workout. Some skills can be learned quickly; others = take=20 years to perfect. CrossFit uses gymnastic-based movements such as = squats,=20 lunges, pushups, chin-ups and sit-ups as well as more technical = movements from=20 Olympic weightlifting such as overhead squats. Rudimentary gymnastic = movements=20 rely on one's own body weight for resistance and require a high degree = of=20 co-ordination, strength, balance and flexibility.
Gear Needed
Dress for a serious workout. Wear comfortable clothes that absorb = sweat, as=20 you will work hard. Fitness shoes are required. Call ahead if you want = more=20 specifics about the workout of the day.
Where To Go?
Most classes are run out of the CrossFit Calgary headquarters at 11, = 141=20 Crowfoot Way N.W. Staff also run outdoor classes at Crescent Heights and = through=20 the YMCA. Visit crossfitcalgary.ca for more information and class = times.
How Much Does It Cost?
Costs start at $25 per class for a drop-in fee to $150 per month for=20 unlimited class membership.
Bottom Line
If you are looking to improve both physical and mental toughness, you = will=20 like the CrossFit program. CrossFit can also be used for general = physical=20 preparation for most sports or as a sport itself. If you have been = inactive for=20 some time before beginning this program, consult your physician for a = general=20 health screening.
Helen Vanderburg Is A Renowned Trainer, Corporate Wellness Speaker = And Owner=20 Of Heavens Fitness.
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Helen Vanderburg lifts weights during = CrossFit training=20 -- a core strength and conditioning program.
Photograph by: Ted Rhodes, Calgary = Herald, For=20 The Calgary Herald
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