Your Body Has Limits!
Being in the fitness industry and always trying to stay on the cutting edge of the latest training, nutrition and supplement buzz I do A LOT of reading. I love facts, analysis and figures. (probably from years of playing baseball and being a sports fan)
Because of this, I also get a lot of questions from friends, clients and colleagues regarding the newest craze. Since starting my fitness bootcamp program in New Port Richey FL a little over 2 years ago, the most common questions I get are related to Crossfit, P90X and Insanity type fitness programs.
I get this on a weekly basis. Here’s the thing…
They are all great!
But, as the title says, your body has limits.
Do you really need to workout 60 minutes or more per day, 6 days per week? NO
Do you really need to do 100’s of pullups, hoist hundreds of pounds over your head or do acrobatics off of Olympic rings? NO
Though it’s pretty cool what some of those athletes are capable of doing, the average person doesn’t need this much or this level of training to achieve an awesome physique.
My personal best results, and my clients, have always come with 3 days a week as a foundation with a 4th and possibly a 5th on weeks that I’m feeling fresh with more energy than usual.
Anytime that I get into routines where I’m training any more than 4 days per week for an extended period of time, I GET BURNED OUT!
It happens to even the best of us. Professional athletes face this all the time. People who get paid millions of dollars to play and workout cannot find the motivation when they get burned out.
So what makes you think that after a 40 hour workout week, housework, family time and the stress of life that you can maintain this type of rigorous schedule for more than a few weeks at a time?
This is where programs like P90X, Insanity and others like it lose my interest. Knees, elbows and shoulders can only take so much jumping and bouncing at that level of intensity for an hour at a time, 6 days per week.
(Cortisol is the hormone that PROMOTES fat storage).
Now as far as Crossfit…
It has its pros, but from what I’ve seen, many cons as well.
I will say that this is one of the most fun events to watch. Crossfit athletes are the best of the best in the world of strength and endurance. Many components of Crossfit have been around for ten to one hundred years.
Crossfit combines power lifting and olympic lifting with plyometrics, sprinting and rowing.
The drawbacks I’ve seen have been that many get burned out due to the strict workout structure. I’ve also seen many people getting injured. This isn’t a result of Crossfit necessarily but, those with preexisting injuries are definitely more at risk when you’re hoisting a hundred pounds or more over your head or using heavier weights in ballistic motion exercises for 5 sets of 20 repetitions or more….
…that’s an injury in the making that could last a lifetime.
Doesn’t that defeat the purpose?
So, here’s an idea… why don’t you take the best of bodyweight training with a P90X “feel” and then use one single kettlebell for a finisher for a “Crossfit” feel?…
… but structured in a way that you don’t get injured and with enough intensity to make you feel like you did a 90-minute workout…
… all in about 35 minutes (or less).
This workout and finisher are BETTER than Crossfit and P90X
Here’s what I mean…
Do not rest between exercises, but rest for 1 minute after each circuit. Do the circuit twice. Then move to the Finisher.
Spiderman Pushups– Like a standard pushup except alternate bringing each knee to the outside of the same side elbow on the descent of each pushup, straighten the leg back to the starting position at the top of each pushup. (think of Spidey climbing a building)
Squat Thrusters- Start in a squating position like a catcher in baseball, with your hands on the ground in front of you. In one motion, kick your feet and legs back so that you finish in a pushup postion. Kick your feet back into the starting position and repeat.
Finisher- 20 seconds on and 10 seconds at rest, repeat for 5 minutes.
Kettle/Dumbbell Swings- This one is easier to show than explain. The keys points to remember: keep your feet wide for a more stable base, use your legs and hips to drive the weight up and not the strength of your shoulders AND ALWAYS keep your eyes and shoulders up to protect your spine.
Shoulders, knees, hips, wrists and ankles can only sustain additional weight for a certain period of time before repetitive motion injuries begin to occur. Find a workout program with variety and a combination of weight lifting and cardiovascular exercise.
If you are young, strong, agile and flexible Crossfit and P90X might be a fun competitive environment to help get you into better shape.
Remember, whatever type of fitness path you choose, it needs to be sustainable.
Injuries are one of the quickest paths to repeating the same New Years resolution again in 2015!
Fitness has no end. It is ongoing. You are either getting better or you are getting worse. You are either doing something or you are not.
Find a passion in fitness. Do something you LOVE. Doesn’t it make sense to do something you would actually ENJOY doing instead of jumping on the hamster wheel a few days a week in January(the treadmill and elliptical) and quitting again?
If you have questions, I’m here to help. I don’t have much of a filter so I’ll shoot you the NO B.S answer on any program you are considering starting!
Committed to your fitness success,
Derek Kuryliw, Certified Sports Nutritionist & Personal Trainer Slim Fit Diet & Fitness, CEO/Founder
…for questions or comments [email protected] or 727.851.SLIM
Work directly with me daily at Live Fit Bootcamps in New Port Richey, FL. Get started today and try your first 7 Days for only $7! Click here to register online http://newportricheybootcamps.com/
