Crossfit.....If you don't know what it is let's start there. Crossfit is a minimalist program, consisting of basic exercises using basic equipment. High repetitions & maximum capacity is the name of the game. Crossfit marks the world that we live in, a world of crazed fad work outs. There are so many programs to choose from Insanity, P90x, TRX, etc. These structured work outs are designed to push you to your max. However these regimens generally give little instruction and keep me in business with many injuries especially to the low back. Most people who end up injured are people who jump into these work outs looking for a fast way to drop the fat & increase muscle. But instead of seeing those much sought after results, they end up in my physical therapy office with crazy injuries & back to where they started.
Now I'm not here to bash these work outs or say you shouldn't do them, because like any work out I think they can be great. I am simply writing about this so the average joe can know what to do & what not to do. The fact is when you hear about a new work out it sounds exciting to try, but there are some rules to live by to prevent the classic "tried it once never going again" feeling.
1) If you are a sedentary person, i.e. you don't really engage in activity. Getting the bright idea to just jump into Crossfit, which is a high intensity work out, is NEVER a good idea. To start something like Insanity or Crossfit you have to be in some sort of shape before you start. Begin any sort of exercise, walking, elliptical trainer, light weights, etc. Make sure you can stick to a work out plan with these beginner activities 3-4x/week for 12 weeks first! If you can stick to it and all is going well (meaning you are progressing yourself & challenging yourself), then it may be time to branch out. 12 weeks seems like an eternity once you get the motivation to start, however I know you will thank me later when you aren't injured from jumping into something that was too difficult from the start.
2) Any time you try a new work out it's a good idea to do your homework. Simply throwing yourself into a class or regimen will leave you sore and confused & not to mention you probably looked like an idiot during the class. I was practicing behind a girl in yoga the other day who clearly had no idea what she was doing! I couldn't help but think I should give her my card after the class because it was apparent that she was going to end up with a knee injury if she continued on this way. Do some research! You wanna try yoga, Crossfit, whatever, look it up! The internet can be a beautiful thing, learn the basics online like the structure of the classes. This will help you to know what to expect.
3) Admit you're new! If you are new to a class, studio, or work out in general let the instructor know. Most of the time the instructors have 20-30 other students they are trying to watch so they may not catch what you are doing incorrectly. But if prior to the start of class you let the teacher know, "Hey I'm new to this class." The instructor should be more tuned into checking you out to make sure you aren't performing something incorrectly or compensating.
4) To completely conflict with my last point....You have to look out for you. I have been in exercise classes where the instructor's form is the worst form I've seen ever! If you know they are doing something incorrectly, don't be the sheep following the shepherd! Motify. Most Crossfit injuries I see are from lifting incorrectly, lifting huge amounts of weight, or jumping. Despite what the instructor is showing you, good form is the key. If you do 100 repetitions in bad form you might as well have stayed home & eaten a cake because it didn't count for squat. 10 reps in great form is better than 1,000 anything in bad form. For lifting & jumping, make sure you are hinging at the hips & if you feel something in your low back, stop, reset & then try again using your legs not straining your back.
5) In the same respect if you know you have old injuries that will flare-up if you do the right aggravating movement, don't do them! I have to be especially careful here. I love to push myself, and I hate feeling like I didn't push myself to the max. However, I have 2 knees that have each gone through surgery, and I have a very physical career where a back or upper extremity injury could leave me using sick time. I have to listen to my body! Certain twists in yoga, or certain jumps in a conditioning class are not for me. I have to pick a different pose or exercise for that 60 seconds & challenge myself in a different way.
With injuries prevention is the key. Good form is your best prevention & if you don't know the correct form, ASK! Trying a new work out is exciting, but in the same respect you must take care of your body. You may get through 1 class injury free, but that may be your lucky break. Straining & bad form will catch up with you, and I have seen some debilitating, life altering injuries from just simple lack of knowledge and carelessness. Protect your joints & your back, and you will be good. Jumping into a high intensity work out or trying a new work out is fun & exciting, but always remember to take care of you!
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