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Dan
Dan Sullivan holds a BA in Communications, Psychology, and Business Economics as well as a Masters Degree in Exercise Physiology. He is a certified Crossfit instructor in addition to being a Certified Personal Trainer by the National Academy of Sports Medicine, and has worked in the fitness industry since 1998.
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Intensity is the Key

by: Dan Sullivan

The fitness community is often maligned for introducing and following trends. It is true there are numerous fad fitness routines out there. We have all heard of P90X, Insanity, and Tae Bo. Despite what some people might say about these programs, they all have one thing in common – intensity. Admittedly, intensity is relative, and to an extent dependent on the effort put in by the individual.

The average person might define intensity as a high or extreme degree of exercise, say sprinting or lifting an extremely heavy weight. This definition is too vague as it lacks a benchmark for measurement and is a matter of opinion. CrossFit defines intensity as being exactly equal to average power (force x distance / time). This can also be thought of as the amount of work (force x distance) performed in a given amount of time. Following this logic, it can be concluded that the greater the average power the greater the intensity, and this can indeed be measured. According to CrossFit, intensity is the variable most correlated with favorable results. You will achieve the results you are after quicker if you incorporate the appropriate intensity into your training. Do more work faster, get fit more quickly.

That seems simple enough, but it is amazing how often this dictum is misapplied. If you have heard of CrossFit or even done a CrossFit workout you have probably heard as much positive as negative about it. No question there are numerous success stories, but then there are some real horror stories as well. Most horror stories revolve around someone getting in over their head and trying to do more then they can handle, but then that is true in all aspects of fitness. CrossFit not only preaches intensity but they also strongly emphasize mechanics and consistency. If your form is bad one of two things is likely the culprit – either you do not know how to perform the exercise correctly or you have chosen the wrong intensity relative to what you are capable of. The former can be corrected with proper instruction so make sure you find a good coach and learn the right way from the start. The latter can be addressed by another CrossFit concept, scaling. Yes, that is right - you do not ever have to do the Workout Of the Day (WOD) fully prescribed. In fact, it is strongly encouraged that you demonstrate patience, as it is a virtue for a reason. Do not rush to do the heaviest weight or the complete version of the exercise. Instead learn the nuances and proceed with caution. No one cares if you do “Fran” as prescribed if it takes you 20 minutes to finish. That is not intense, it is foolhardy.

The verdict on whether CrossFit is a fad is still out. It would appear that it is here to stay. Even if it fades into a distant memory, we can all learn a little from their definition and application of intensity.





CATEGORY: Training