The Ten Commandments of CrossFit

Historically, the Ten Commandments have been a guiding set of laws for leading a life and interacting with others within a community. In the realm of CrossFit, a training concept renowned for its strong sense of community, there exists a need for a similar set of guidelines. While CrossFit’s community aspect is one of its hallmarks, like any community, problem behaviors can surface. Here are ten commandments designed to govern your actions towards yourself and others in the CrossFit environment.

Thou Shalt Not Bear False Witness

In the intensity of a WOD (Workout of the Day), it’s common for everyone to lose count. The rapid pace and physical exertion can make it challenging to keep an accurate tally. However, there is a significant distinction between an honest miscount, such as thinking you’re on the seventh rep when you’re actually on the sixth, and the act of repeatedly cutting reps or inflating your score. The latter is neither honorable nor intelligent; it’s self – deception. Be truthful. If you achieve a low score, it’s not the end of the world. Everyone has their unique strengths and weaknesses. You might rank low in one workout but excel in another. Without an honest starting point, you can never truly gauge your progress.

Thou Shalt Be Concerned Only With Thyself

Despite the previous commandment, you should not even be aware if someone else has cheated. Why would you be counting their reps? In an individual WOD, the focus should be on your own performance, pitting yourself against your personal best. Stop being perturbed by what your fellow CrossFitter is doing and instead, focus on your own effort. If you were occupied counting someone else’s reps, were you truly giving your all to your own workout?

Thou Shalt No – Rep Thyself

CrossFit adheres to clear and specific movement standards. If you are physically unable to meet these standards, scale the workout as necessary and work towards attaining them. If you are capable, ensure that you meet these standards with every single repetition. Entering a competition with subpar technique and movements that deviate from the mark will leave you vulnerable to no – reps and a poor score. This ties back to the principle of being honest with yourself. Strive for high – quality movement in every session, and you will witness rapid progress.

Thou Shalt Listen to Thy Coach

Admittedly, there may be some less – than – ideal coaches in the CrossFit community. However, unless you possess the requisite qualifications, experience, and can objectively assess your own technique, it is crucial to listen attentively. If your coach advises you to reduce the load, comply. There is always a valid reason behind their advice, and it is almost invariably for your benefit.

Thou Shalt Not Walk in Front of Thy Neighbor’s Platform

Visualize this scenario: You are in the front – rack position with a heavy bar, preparing to dip and drive the bar overhead. Suddenly, someone steps into your line of vision, distracting you and throwing off your balance, causing you to collapse amidst a cloud of chalk and metal. It’s an unpleasant experience. Extend the same courtesy to others. If someone is about to lift or is in the midst of a lift, wait until they have completed it before crossing their platform.

Thou Shalt Tidy Up After Thyself

No one relishes the task of cleaning up your sweat – soaked AbMat or lugging your equipment back to its storage corner. Once you’ve finished using something, put it away. It’s a simple task. If you can manage a 100 – kg bench press, surely you can carry a 20 – kg plate back to the weight stack. Equally annoying is not preparing your equipment in advance. When everyone is set to start the WOD and you realize at the coach’s “three, two, one, go” that you don’t have a wall ball, you’re not only wasting your own time but everyone else’s as well. Read the workout board, observe the demo movements, familiarize yourself with the WOD, and set up your equipment beforehand.

Thou Shalt Not Limit Thyself to CrossFit

If your entire fitness routine consists solely of CrossFit, your proficiency will be confined to this one discipline. While this may be acceptable if it aligns with your goals, if you aspire to be a well – rounded athlete and prevent injuries, it is highly advisable to incorporate other forms of training into your schedule. Consider yoga and Pilates. Although they may seem less intense to die – hard CrossFitters who believe sweating is the only sign of a good workout, CrossFit predominantly focuses on movements in the sagittal plane. By training in the frontal and transverse planes through yoga and Pilates, you engage muscles that are not commonly used in CrossFit, reducing the risk of injury. Additionally, these practices enhance flexibility and core strength, both of which are essential for CrossFit. Don’t dismiss them without giving them a try.

Honor Thy Coach and Thy Instructor

Do you think you know everything? The odds are against it. When your coach offers you advice, embrace it wholeheartedly. These individuals have dedicated countless hours to training and have witnessed numerous lifts. Their experience is invaluable; listen to their guidance.

Thou Shalt Encourage Thy Neighbor

During an AMRAP (As Many Rounds As Possible) workout, this may be challenging. However, in team WODs or for – time formats, if you finish early, take a moment to catch your breath, suppress the urge to vomit, and shout words of encouragement to those still persevering. We’ve all experienced that moment when we have reps left and wish the coach would call “Time.” A few simple shouts like “You can do it!” or “Five more reps!” can be the difference between pushing through and giving up. After all, CrossFit is built on its community spirit.

Thou Shalt Leave Thy Ego at the Door

In CrossFit, the two primary causes of injury are ego and poor coaching. Whether it’s attempting to complete a workout as prescribed (RX) when you lack the strength to maintain proper form, showing off with muscle – ups during skill work, or starting at 90% of your 1RM (One – Rep Max) from an empty – bar warm – up, it all boils down to ego. This not only irritates your fellow CrossFitters but can also be extremely dangerous. Warm up gradually, scale the workout when necessary, and save your flashy ring work for after the class.

Thou Shalt Work on Thy Weaknesses

Perhaps you love doing pull – ups all day and can perform a handstand walk after a WOD, but struggle to front – squat more than a bar with a couple of bumpers. Typically, if you dislike a particular movement, you’re likely not proficient at it. While you can continue to practice your gymnastics skills, neglecting basic strength work will hinder your progress in CrossFit. CrossFit encompasses a wide range of movements for a reason – to challenge the body in diverse ways. If you’re a one – dimensional athlete, you’ll soon be left behind as others progress to more advanced levels. Allocate more time to improving your weak areas than to practicing what you’re already good at.

Summary

Adhering to these ten commandments is likely to enhance your CrossFit experience, making it more enjoyable and well – rounded. Consistently disregarding them, on the other hand, may lead to you becoming less popular than a seven – minute burpee session.

Do you believe there are other commandments that should be added to this list? What do you think should be inscribed on the walls of every CrossFit box?

You might also be interested in these articles:
– The 25 Rules of Strength Training
– The Two Cardinal Rules of CrossFit
– A Weightlifting Etiquette Handbook for CrossFitters
– What’s New on Breaking Muscle Today

Photo 1 courtesy of Shutterstock.
Photos 2, 3, & 4 courtesy of CrossFit Empirical.

The Imperative of Genuine Education in the Fitness Industry

The Changing Landscape of Modern Expectations

Modern society is in a state of rapid transformation. We are evolving into a society that anticipates instant results in all aspects of life. One could attribute this to the advent of modern technology and the omnipresent Internet. This inclination towards instant gratification has unfortunately seeped into modern education, with the fitness industry being a prime example.

In the fitness industry, obtaining certification is relatively straightforward. However, it’s crucial to note that certification does not inherently equate to a comprehensive education.

Athletes often spend an inordinate amount of time scouring for the next groundbreaking training program, frequently fixating on elusive, so – called super – secret, never – before – seen Russian plans. Nevertheless, they would be better served by investing more time in their own education and understanding of the underlying training processes. It’s a common observation that many athletes struggle to complete any given training plan. This could potentially be due to boredom, but more likely, it stems from a lack of comprehension of the scientific and educational principles behind the training. Without a profound understanding, achieving true mastery is virtually unattainable. Education is the cornerstone on the path to deep mastery.

The Neglected Power of Education

Education is not a quick – fix solution or something that can be instantaneously downloaded. It is a lifelong endeavor. Nelson Mandela once proclaimed, “Education is the most powerful weapon which you can use to change the world.” Yet, as a fitness – conscious community aiming to make a difference in the lives of 2.1 billion obese individuals, we seem to be falling short in a significant way.

The market is now flooded with inexpensive one – day courses. The low barriers to entry for fitness education certifications are such that virtually anyone can claim to be an expert and conduct these courses. Industry standards have plummeted to such an extent that coaches are now confusing the very people they aim to assist. In a bid to outshine one another, coaches often contradict each other without valid reasons. As a result, for athletes, weekend warriors, or fitness enthusiasts, the genuine desire to understand their training has been overshadowed. People tend to follow a “monkey see, monkey do” approach and quickly move on to the next trendy thing.

Options for Self – Improvement

Beyond Books: The Value of Live Events

While reading should undoubtedly be an integral part of anyone’s self – improvement routine, attending live events offers a unique and elevated learning experience. These events or courses enable a more profound level of mastery. They provide the opportunity to be the least knowledgeable person in the room (a concept worthy of contemplation), to network with like – minded peers, and to pose in – depth questions to industry experts.

Navigating the plethora of live events in the fitness industry can be challenging. There is a vast array of certifications available. For instance, a simple search for “BOSU balancing circus acts” might yield a level 3 qualification. The abundance of cheap one – day courses further complicates the landscape. Although in – person classes are generally superior, it’s important to recognize that some are more valuable than others.

Selecting the Appropriate Course

When choosing a course, start by posing two fundamental questions to yourself:
– How much time and effort am I willing to invest?
– Will this course or certification address a gap in my educational requirements?

Regarding the first question, it’s essential to understand that it’s not merely about financial investment. If you view it solely from a monetary perspective and opt for the cheapest course, you’ve missed the point. Consider how much time you’re prepared to dedicate to your own education. The cost should be secondary.

In the fitness industry, practicality is as crucial as theoretical knowledge. You may be an outstanding theorist, but remember, we operate in a field where hands – on application is essential.

Investing in personal development and education is one of the most fulfilling and rewarding pursuits in life. Approach fitness education with the same seriousness as you would a university degree. Make informed decisions and consider the long – term implications. Would you rather purchase an instant training program or acquire the skills to create multiple programs tailored to different scenarios?

The most valuable things in life are earned through effort. Unfortunately, in the fitness industry, certificates are being distributed haphazardly. When considering educational investment, evaluate both the pre – and post – learning materials of a course, from both theoretical and practical standpoints.

For the best courses, the learning experience is often centered around the journey to certification. It requires both mental and physical preparation. To effectively teach and apply knowledge, one must first strive for mastery. In the fitness industry, this means getting actively involved and immersing oneself in the practical aspects.

Take, for example, the Strength Matters Level 1 kettlebell certification. We recommend a minimum pre – certification training period of four to six months. This is not to overburden you but to ensure that our students approach the learning process with the mindset of true students. To become an instructor, one must follow the path and journey of a student. This is where the real education lies – in self – discovery and the ability to empathize with future students.

To be an effective instructor, one must first be a dedicated student.

Concluding Advice

Whether you’re an athlete, coach, or fitness enthusiast, my counsel is as follows: Set aside your computer and books and seek in – person learning opportunities from industry experts. YouTube – based learning is merely a starting point in your fitness journey. Treat fitness as a form of education and invest wisely for long – term benefits.

I would estimate that 99% of training plans remain incomplete. Strive to be part of the 1% who view fitness as a lifelong investment. Value your education as you would a university degree. A deeper understanding of the subject matter will distinguish you from those who follow the crowd and opt for the easy way out.

Be distinctive. Value your education and work diligently to achieve mastery. There is no more rewarding pursuit in life.

Related Content:
– What Does “Certification” Mean?
– 4 Reasons to Do the StrongFirst Certification
– The CSCS Credential: What’s It Actually Worth?
– New on Breaking Muscle Today

Photos 1 and 2 courtesy of Shutterstock.
Photo 3 courtesy of Strength Matters.

The Deadlift: Unveiling Common Flaws and Solutions

The deadlift, often regarded as the ultimate test of strength, pits you directly against a loaded barbell. It’s a one – on – one contest where the objective is to pry the bar from the floor, conquer it, and lift it. For me, the deadlift is not only my favorite lift to execute but also to coach.

The Deceptively Simple Deadlift

At first glance, the deadlift seems straightforward: bend over, grip the bar, and lift. However, more often than not, I find myself wincing rather than applauding when I see deadlifts performed, whether on the Internet or at competitions. Countless lifters are at risk of a herniated disc due to their improper technical approach.

Common Flaws in Deadlift Technique

Flaw #1: Incorrect Standing Distance

If you frequently fail lifts at your knees and feel as if you’re being pulled forward, it’s crucial to examine your position before gripping the bar. Specifically, assess the distance between your shins and the bar. A significant gap between your shins and the bar before initiating the lift places you at a biomechanical disadvantage. The bar is not positioned over your center of mass, effectively increasing its perceived weight. To illustrate, consider holding a twenty – kilo plate on your chest versus holding it at arm’s length; the latter feels heavier. So, why replicate this disadvantage in your deadlift?

Culprit: Ankle Mobility

If getting your shins close to the bar proves difficult, ankle mobility is likely the root cause. This common issue can lead to:
– The weight pulling you forward onto your toes.
– Inability to engage your glutes effectively.
– Failure to drive your hips through during the lift.

Cure: Stretch the Tibialis Anterior

The tibialis anterior muscle, which runs down the side of the shin and attaches to the first metatarsal of the foot, plays a vital role in dorsiflexion (the movement where your shins move toward your toes). This muscle often tightens, restricting your range of motion in both squats and deadlifts. To perform the stretch:
1. Kneel on the floor with your feet and toes flat.
2. Lean back to sit on your heels, and then lean further back. You should feel a stretch through your ankles and shins.
3. Hold for ten seconds, then return to the starting position.
4. Repeat three times. Notice the difference in your mobility.

Flaw #2: Lack of Upper Back Tension

Some powerlifters advocate for minimal tension in the upper back and shoulders, arguing that it reduces the range of movement during the lift, significantly shortening the lockout. While this may be true for highly advanced lifters, for the majority, a lack of tension leads to a severely rounded lumbar and thoracic spine even before the bar is lifted. This improper spinal positioning not only places you at a biomechanical disadvantage but also poses a serious injury risk.

Importance of Upper Back Engagement

Your lats and upper back should be used to stabilize, support, and stack the spine as it was anatomically designed. This ensures you’re not on a path towards a herniated disc. We’re not merely talking about squeezing your shoulder blades together; rather, creating a stiff and rigid upper back to support your spine. Champion powerlifter Andy Bolton refers to this as a “lat lock,” which accurately describes the required state.

Cure: Squeeze the Bar and Lock Your Lats

1. First, squeeze your lats and engage your rhomboids. Note the sensation, then relax.
2. Make a tight fist, as if trying to crush a granite block.
3. While maintaining the tight fist, squeeze your lats and engage your rhomboids again. Notice the enhanced tension.
4. When approaching the bar, firmly squeeze it, tighten your lats, and feel your rhomboids engage. This simple action helps create a stable and locked trunk, leading to a stronger deadlift.

Flaw #3: Failure to Take Tension Out of the Bar

The phrase “Grip and Rip” might seem catchy, but if you have a t – shirt with this slogan, it’s time to discard it. All bars, whether expensive deadlift – specific bars or common gym bars, flex and bend when tension is applied. Failing to take the tension out of the bar means it will work against you, and you won’t be able to generate maximal tension in your body.

The Problem with Aimless Ripping

If you simply yank the bar off the ground, you’ll find that the bar doesn’t move until you’re halfway through your movement. All you’ve done is remove the flex from the bar. By the time the bar starts to move, your hips are high, your shoulders are over the bar, and the rep becomes a struggle. Additionally, without creating tension in your body, you lose the potential to exert maximal force during the lift. Consider this experiment:
1. Place the tip of your index finger against the tip of your thumb and try to flick something by exerting maximal force. Then quickly move your thumb away and note the speed of your finger.
2. Repeat the movement without using your thumb, extending your finger as fast as you can without pre – loading. Notice how much slower it is. This demonstrates how pre – loading (creating tension) is essential for maximal force output.

Cure: Create and Release Tension

Once you’ve addressed the first two flaws, you’re in a better biomechanical position with upper body tension established. Now, it’s time to prepare the rest of your body. To do this:
1. Load your glutes, hamstrings, and quads in preparation for the pull.
2. Push your hips into the bar before pulling. As you firmly grip the bar, contract your glutes to move your hips towards the barbell. You’ll observe the barbell flex and feel your lower body engage, ready to release the accumulated tension.

Summary

With a corrected biomechanical position, an engaged torso, and lower – body tension, you’re primed to lift. Remove the flex from the bar, drive your heels firmly into the floor, and push the ground away. This approach ensures your hips don’t shoot up, your back remains stable, and you achieve a powerful lockout. You’ll experience the bar moving faster than ever before.

• 3 Reasons You Don’t Squat More (And What to Do About It)
• 15 Practical Strategies to Increase Your Deadlift Max
• The 25 Rules of Strength Training (Part 2)
• What’s New on Breaking Muscle Today

Strategic Approaches to Resting During Metcon Workouts: A Guide for Gym Enthusiasts

In the realm of fitness, it’s rare for most of us to complete a metcon (metabolic conditioning) workout without taking a break at some point. However, the challenge lies in finding the most effective ways to rest while ensuring your coach doesn’t reprimand you. This article presents a structured list of break – taking methods, ranked from least to most advisable, enabling you to stay in your coach’s good graces and potentially avoid penalty burpees.

1. Sandbagging

This approach is far from ideal. If you’re not out of breath, nowhere near reaching your maximum exertion level, and simply lack the motivation to push hard on a particular day, it’s highly noticeable. Everyone in the gym can sense your lack of effort. The surreptitious glances and dirty looks you receive are evidence that your peers are aware you’re not giving your all. And if you’ve decided to drop the weight by ten pounds as well, it’s blatantly obvious. Such behavior not only undermines the spirit of the workout but also gives the impression that you’re cheating your fellow gym – goers.

2. Checking the Whiteboard

Claiming to have a memory like a goldfish, you dash past five people to check the whiteboard, offering apologies along the way. In the process, others have to halt their kettlebell swings to avoid hitting you, and you accidentally kick someone’s jump rope. It’s the fourth round of a five – round workout, and it’s clear to everyone that box jumps are next. Your actions are a transparent attempt at stalling, disrupting the flow of the workout for others.

3. Clothing Maintenance

While it’s true that appearance can matter in the gym, constantly pausing to attend to your clothing is a suspect strategy. If the laces of your new inov8s or ultra – discounted Nanos keep coming undone, and you frequently stop to tie them, even double – knotting, it raises eyebrows. You justify it by citing safety concerns, but it seems odd that no one else has such persistent lace – related issues. Moreover, the significant drop in your heart rate during these pauses is a tell – tale sign that you might be using this as an excuse for a break.

4. Chalking Up

At first glance, chalking up appears to be a legitimate action, especially if you’re aiming to complete exercises like toes – to – bar without breaks. However, if you find yourself chalking up for the 27th time, with more chalk on your hands and clothing than in the bucket, it becomes evident that you’re stretching the boundaries. Other members may even start taking chalk from the back of your shirt, highlighting the excessive nature of your chalking – up routine.

5. Water

Staying hydrated is crucial, and everyone has the right to water during a workout. Nevertheless, it’s important to use this as a break – taking opportunity judiciously. In a three – minute sprint workout, it’s unlikely that you truly need water immediately. In longer workouts, be mindful not to spend more time drinking than actually completing rounds. And don’t think you can get away with “forgetting” your water bottle on the other side of the gym, as this transparent ploy to gain an extra twenty seconds of rest is easily detectable.

6. Timing

Announcing a well – thought – out timing strategy can be a smart move. For example, stating, “I’m working in sets of three, with strict fifteen seconds rest,” demonstrates strategic thinking. By having a clear plan, you’re showing that you’re approaching the workout methodically, rather than simply trying to avoid effort. However, it’s essential to declare your strategy early to avoid being mistaken for a sandbagger.

7. Fixing Equipment

This is a foolproof strategy that no coach can fault you for. If the lock – on collars on the gym’s new barbells are sliding, it’s not only potentially dangerous but also detrimental to the equipment. Pausing mid – set to tighten the collars, accompanied by a deep breath and perhaps a shake of the head to convey your reluctance to stop, is a legitimate way to take a short break. You can even mention later, “Yeah, I could have shaved sixty seconds off except for the collars,” while sipping your protein shake post – workout, confident that you’ve gained a few extra seconds of rest without drawing any negative attention.

Post – Workout Reflection

As you wind down after the workout, consider how many of these rest – taking types you’ve witnessed in your gym. Are there other sneaky rest strategies that you’ve observed? Share your insights in the comments section. Also, be sure to check out our related articles.

Photos courtesy of Jorge Huerta Photography.

Kettlebell Sport: A Comprehensive Overview

Introduction

When one’s passion for a particular sport burns with an all – consuming intensity, permeating every aspect of daily life, it is not uncommon to overlook the fact that not everyone shares the same understanding or even awareness of this sport. This is a situation I frequently encounter, as kettlebell sport is deeply ingrained in my existence. I engage in training for kettlebell sport, coach athletes in this discipline, and even write about it. My wife, too, is a kettlebell lifter and coach. Yet, I am often caught off – guard when someone reveals their complete ignorance of kettlebell sport. Nevertheless, I am always eager to provide an explanation.

Kettlebells: Beyond Mere Fitness Tools

Most gym – goers and trainers have encountered kettlebells. These distinctively shaped weights have shed their novelty status of a decade ago and now hold a regular place in numerous training facilities. However, the majority of people perceive and utilize these handle – equipped cannonballs solely as fitness aids. Many athletes remain unaware that kettlebells have served as an essential component of a fully – fledged sport for over sixty years.

Origins and Development

The two primary disciplines of the sport are the biathlon (comprising two separate events: the jerk and the snatch) and the long – cycle, which is the clean and jerk. The first official girevoy sport (the original Russian name for the sport) competition took place in 1948 in the former USSR. Its development continued throughout the 1950s and 1960s, primarily driven by the military, who recognized the benefits of this training method for troops. In the 1970s, girevoy sport was incorporated into the National Sports Federation as the official ethnic sport of Russia.

Global Spread

It started to gain popularity in Britain around the second half of the 2000s. After operating as an underground sport for a few years, it now has competitions organized and sanctioned by national bodies such as the Girevoy Sport Union and the Organization of Kettlebell Sport England. In the United States, the United States Girevoy Sport Federation was established in 2003.

What Is Kettlebell Sport?

The most apt description of kettlebell sport is “endurance weightlifting.”

Disciplines and Competition Rules

In the biathlon and long – cycle events, all lifts are executed within a maximum time limit of ten minutes. Athletes strive to complete as many high – quality repetitions as possible without placing the kettlebell(s) on the ground. The competitor with the highest number of reps is declared the winner. In the biathlon, there must be a minimum break of thirty minutes between the jerk and the snatch.

Men typically perform the jerk portion of the biathlon and the long – cycle with two kettlebells, while women traditionally use only one kettlebell. However, an increasing number of female athletes are now opting for two – arm lifts. The snatch is contested using one kettlebell in both male and female categories. When using one kettlebell, whether in the snatch (for both genders) or in the women’s jerk and long – cycle, athletes are permitted to change hands only once during the set.

How Heavy Are Those Things?

Weight Categories

• National and Local Levels (UK): In men’s categories, the commonly used kettlebell weights are 16kg, 20kg, 24kg, 28kg, and 32kgs. Women use 8kg, 12kg, 16kg, 20kg, and 24kg.
• International Level: At the international level, the range of kettlebell weights is more restricted. Lifters are divided into amateur and professional categories. Male amateurs use 24kg kettlebells, and female amateurs use 16kg kettlebells. Professional male athletes compete with 32kg kettlebells, and professional women use 24kg kettlebells.
• Veteran Category: International competitions often include a veteran category. The weights used can vary depending on the organizing federation and the lifter’s age. Typically, veteran males use 24kg and veteran females use 16kg.

It should be noted that currently, women’s international competition only involves the snatch event. Given the dynamic nature of the sport, this may change in the near future. Also, athletes compete in bodyweight categories. Men’s bodyweight categories range from 63kg to 95+kg, and women’s range from 53kg to 68+kg.

The Preparation of a Kettlebell Sport Athlete

Training Principles

Training methodologies can vary significantly among athletes and coaches. However, one constant principle is the need for supreme efficiency. Without efficient technique, it is impossible to achieve the high number of repetitions required for success in this sport. All lifts are performed with the aim of expending only the precise amount of energy necessary and leveraging momentum to the lifter’s advantage during the concentric phase. To develop such efficient technique, the jerk, snatch, and long – cycle must be practiced patiently and consistently.

General Physical Preparation (GPP)

The eccentric portion of the lift is minimized. This explains why kettlebell sport athletes typically exhibit relatively less hypertrophy compared to powerlifters or Olympic weightlifters, despite the substantial weight lifted in each training session. In terms of GPP, the requirements of each athlete will differ. The sport demands specific flexibility, muscular strength endurance, power endurance, and a well – developed aerobic capacity. Thus, all these components should be incorporated into the athlete’s GPP program in some form.

Tips for Getting Started

For those interested in competing in kettlebell sport:
– Seek out a reputable coach. This will enable you to learn the technical intricacies of the lifts and how to optimally structure training cycles. If a local coach is not available, consider a coach who offers online training. Ensure that the coach has a proven track record, either personally or through their athletes.
– In the United States, the best way to get involved is to visit the United States Girevoy Sport Federation to find out about the timing and location of competitions. A great initial step is to attend a competition and gain a firsthand feel for the sport.

Related Content

• Hardstyle, Girevory, or CrossFit? How to Decide Which Kettlebell Style Is Best
• An Introduction to Kettlebell Sport Training Methodologies
• 7 Reasons Kettlebell Sport Is the Everyman (or Everywoman) Sport
• New on Breaking Muscle Today

Photo 1 courtesy of Laurence Clemente.
Photo 2 courtesy of Shutterstock.

Unveiling the Formula for Exceptional CrossFit Gyms: A Spotlight on North American Powerhouses

In the global fitness landscape, CrossFit has burgeoned exponentially, with over 10,000 gyms worldwide and the numbers steadily climbing. Although many adhere to a common overarching framework, the subtleties and unique characteristics can vary significantly from one affiliate to another. The loyalty of gym – goers to their respective boxes is often fierce, with each believing theirs to be the pinnacle of excellence. However, a select few elite boxes have risen to the top echelons, birthed a movement, and sustained their success despite the increasingly crowded competitive market.

This is attributed to their discovery of a winning formula. In this author’s considered opinion, the formula can be represented as follows: Community x Leadership (Coaching + Programming) = n. Here, “n” symbolizes the sentiment of, “I would liquidate my assets and relocate to become a member of this gym if circumstances permitted.” While the mathematical representation is somewhat tongue – in – cheek, the underlying formula is robust. Whether you’re on the hunt for the premier gym in your vicinity or aspire to establish a remarkable CrossFit facility, these elements are the linchpins. Exceptional leadership, coaching, and programming, in the absence of a vibrant community, lack depth. Conversely, a wonderful community paired with substandard coaching and programming, though potentially enjoyable, will fall short of enabling you to achieve your fitness aspirations. For a CrossFit box to be truly effective, it must excel in all aspects of this formula.

Let’s now explore some of the North American boxes that have mastered this formula.

CrossFit Milford – Milford, CT

Overview

CrossFit Milford, an eight – year – old establishment in the Northeast, has a rich legacy of producing successful athletes. Notable names include Kaleena Ladeairous and Elizabeth Warren, with the team achieving second place globally in 2015. Led by the master programmer and Games – level coach Jason Leydon, the gym offers a diverse array of programs tailored to individuals at every stage of their fitness odyssey. Community is a cornerstone of CrossFit Milford’s ethos.

Community

At CrossFit Milford (CFM), the focus on community is palpable and extends beyond the gym’s physical confines. Initiatives such as a mentoring program, where novice members are paired with seasoned counterparts, scholarship provisions for high – school athletes, and charity fundraising endeavors, all underscore the commitment of Jason and his wife Jocelyn to building a community when they founded CFM. Leydon’s latest innovation, a business directory, further strengthens the community bonds. Here, members can tap into the skills of their peers, whether they’re plumbers, lawyers, or web developers.

Coaching and Leadership

Jason Leydon is among the industry’s top competitive programmers. His coaching prowess has propelled numerous athletes to the 2015 Games, including the CrossFit Milford Team, Dan “Boomsauce” Tyminski, and Masters athletes Amanda Allen, Liz Warren, and Robbie Davis. Amanda Allen and the Milford team achieved podium finishes. He has also coached many athletes to successful Regional berths and served as the head coach of the 2014 GRID team, the Philadelphia Founders. Widely respected within the CrossFit community, Leydon is renowned for his in – depth knowledge of the sport. Complementing Leydon, CFM has a team of nearly twenty coaches, along with a physical therapist, an ART practitioner, a nutritionist, a massage therapist, and a yoga instructor.

Programmes and Programming

CFM offers multiple tiers of programs. The general fitness category caters to the broad spectrum of members. Group CrossFit classes are available, along with performance – level classes for those aiming to compete locally and master advanced skills. For prospective Games competitors, there are competition – level programs. A scrutiny of the daily programming across all levels reveals a well – thought – out, logical structure. It encompasses a dynamic warm – up, workout prep warm – up, strength training, skill development, conditioning (in that sequence), cool – down, and optional add – on segments for those seeking an extra workout. Additional information on CrossFit Milford can be found on their official website.

CrossFit Jääkarhu – Austin, Texas

Overview

CrossFit Jääkarhu has many commendable aspects, but its unwavering dedication to continuous education is particularly striking. The gym is resolute in its mission to disseminate crucial tips and coaching knowledge, all with the aim of enhancing its community. A visit to the blog section of their website showcases a plethora of recent and ongoing educational offerings.

Community

Community strength is the bedrock of CrossFit Jääkarhu. The concept of unity permeates every aspect of their operations. From the top – down leadership, where coaches and owners share a genuine rapport and enjoy each other’s company, to the unique terminology derived from their name, “Jääkarhu” (Finnish for polar bear). They refer to the gym as a “sleuth” (a group of bears). This theme extends to their classes, with CrossFit Kids being called “cubs,” and each programming level having a bear – related name such as “pit,” “cave,” or “den.” This sense of community was vividly demonstrated when the entire “sleuth” rallied together to create a video for Mino Solomon, who was severely injured in a weightlifting accident. The video was part of a comprehensive fundraising effort for his medical expenses, exemplifying the tight – knit family – like atmosphere that pervades the gym.

Coaching and Leadership

CrossFit Jääkarhu houses some of the nation’s finest coaches, including Games – level athletes Ingrid Kantola, Jessica Estrada, Ricky Redus, and Orion Hones. Kantola and Redus are professional GRID athletes, with Redus also being a highly respected weightlifter. He shares his expertise in Olympic lifts through a series of instructional videos available on the gym’s website. Estrada provides similar in – depth instruction for bodyweight movements. The abundance of on – site instruction and educational content on the blog further attests to the high quality of coaching at CrossFit Jääkarhu.

Programmes and Programming

Similar to CrossFit Milford, CrossFit Jääkarhu offers multiple levels of programming. The “fitness” level encompasses regular classes, the “sport” level is designed to elevate the performance of proficient CrossFitters, and the “competition” level is tailored for those aspiring to compete at regional or national levels. You can connect with CrossFit Jääkarhu through their website.

12 Labours CrossFit – Glen Burnie, MD

Overview

12 Labours CrossFit is a unique three – site, one – membership gym located in Annapolis, Maryland. Established in 2007 as one of the world’s first two hundred affiliates, the 12 Labours team achieved ninth place at the 2014 CrossFit Games and sixth place globally in 2015.

Community

Community is at the heart of 12 Labours CrossFit. So much so that they have an event director on staff whose sole responsibility is to organize events, competitions, and parties. These activities are designed to foster a sense of camaraderie within the gym and the local CrossFit community. From rowing clinics and holiday parties to seminars and competitions, 12 Labours has truly mastered the art of community building. Testimonials from members, such as “This place and the people I’ve met have helped me overcome some mental struggles while I’ve gained great physical strength and confidence in myself. I am forever grateful for the coaches here who have been an integral part in this positive change in my life,” attest to the impact of this community – focused approach.

Coaching and Leadership

Co – founded by a trio of high – level athletes, including Games competitors Luke Espe and Brad Weiss, 12 Labours CrossFit can boast of having some of the industry’s best coaches. Several coaches have gone on to play professionally in GRID, including Luke Espe and Christa Giordano. Many of the coaches are also pursuing their OPT CCP certification, highlighting their commitment to going beyond the standard CrossFit certifications for continuous education.

Programmes and Programming

In addition to standard group classes, 12 Labours offers a wide variety of specialized programs. These include barbell training, weightlifting, CrossFit Kids, personal training, remote and in – house individual programming, competition – level programming, and cardio – focused classes. The gym is highly intentional about its programming cycle. Spanning a year, the cycle is aligned with the CrossFit Games season and includes phases of strength and skill development, open prep, the Games season, and a testing phase. All athletes, regardless of their skill level, follow this cycle in some capacity, ensuring that the entire gym community is constantly working towards a common goal. The programming is far from random; it is goal – specific and meticulously planned for the entire year. For more information on 12 Labours CrossFit, visit their website.

Finding a Gym That Gets It

Not all CrossFit boxes are created equal. It is incumbent upon you to seek out a box that aligns with your fitness objectives. If you reside in close proximity to any of the boxes spotlighted in this article, consider yourself fortunate, as you now have a clear understanding of what constitutes a world – class CrossFit gym. It’s important to note that size isn’t always the determining factor; a smaller, well – run box can often provide a more fulfilling experience.

Seek out the CrossFit gym that truly grasps the essence of the formula, and you will cultivate a long – lasting and healthy relationship with both the gym and the world of fitness. If your current gym lacks one of the critical elements of this formula, consider taking the initiative to be a catalyst for change and elevate your gym to new heights of excellence.

The author intends to conduct similar reviews approximately every six months. If your box meets the criteria, please leave a comment below the article, and it will be duly considered for inclusion in future reviews.

Related Reading:
– How to Choose the Best CrossFit Box for You: 5 Questions to Ask
– A Guide to Choosing a CrossFit Gym (By Someone Who Doesn’t Own One)
– Tips for Choosing a CrossFit Gym
– New on Breaking Muscle UK Today

Photo Credits:
– Photo 1 courtesy of CrossFit Milford.
– Photo 2 courtesy of CrossFit Jääkarhu.
– Photo 3 courtesy of 12 Labours CrossFit.
– Headline image courtesy of Jorge Huetra Photography.

The Power of Walking: A Comprehensive Guide to Health, Weight Management, and Longevity

Introduction

Are you seeking to enhance your well – being, exude greater attractiveness, and extend your lifespan? The answer might be simpler than you think: walk more. While this health advice may not seem revolutionary, it is often overlooked.

As a species, walking is an innate ability. In fact, it was likely the means by which our ancestors migrated from Africa to their eventual settlements. Despite the well – established 30 – minute – per – day standardized movement guidelines, based on the profound health benefits of walking, many people fail to incorporate this simple activity into their routines. For the time – strapped individual, the basic act of walking is frequently sidelined in favor of more intense forms of exercise. However, the positive impacts of walking on health are numerous and far – reaching.

This is the second article in a series that explores why “The Great Upside – Down Movement Pyramid” can serve as a comprehensive framework for lifelong health. In this piece, we will delve into the reasons why, after reducing your sitting time, increasing your walking should be the next step.

Calming the Inflammatory Fires

Modern life does not appear to be conducive to optimal health. The daily stress, the food we consume, and our sedentary work environments have all been associated with increased inflammation. This, in turn, is linked to the rising incidence of cancer, type 2 diabetes, heart disease, and obesity. Unfortunately, not everyone can change their jobs or adopt a self – sufficient lifestyle. Instead of relying on pills and antioxidant mixtures that may counteract some of the body’s natural processes, increasing physical activity, specifically walking, is the most effective way to reverse these issues.

Aerobic exercise, such as brisk walking, not only boosts your body’s ability to manage oxidative damage but also has anti – inflammatory properties. When we engage our muscles, signaling molecules known as myokines are released. Although some myokines are associated with an inflammatory response, exercise – induced myokines actually reduce inflammation. This is one of the primary reasons why regular walking can significantly lower the risk of metabolic diseases, certain cancers, and even erectile dysfunction. In essence, walking is a natural anti – inflammatory and antioxidant, all without the need for medications.

Walking for Weight Management

Despite the widespread belief in calorie – counting for weight loss, the evidence supporting this approach is less conclusive than commonly thought. Not all calories are equal, and simply creating a calorie deficit through exercise alone does not guarantee long – term weight loss. However, the good news is that activities that don’t necessarily “burn” a large number of calories, like walking, can still contribute to weight management. Instead of subjecting yourself to extreme dieting, you can achieve significant fat loss by reducing sitting time and increasing walking. No gym membership or specialized weight – loss programs are required.

Incorporating Walking into Your Daily Routine

As previously mentioned, intense treadmill workouts alone cannot offset the negative effects of a sedentary lifestyle on life expectancy. Therefore, integrating movement into your daily routine, preferably through walking, is crucial. For many, this can start with walking to work. If you use public transport, get off a stop or two earlier. If you drive, utilize park – and – ride facilities and walk the last 10 – 20 minutes. Worried about being late? A brisk pace can bring even greater benefits.

There are several other ways to increase your walking throughout the day:
– Break it up: Walk while taking a work call or step out for a few minutes between meetings. Accumulating short bursts of walking, just two or three minutes at a time, can improve metabolism.
– Lunchtime walks: Even the briefest lunch break provides an opportunity for a walk. Invite your co – workers along to create a more relaxed and productive work environment.
– Move around meal times: Evening meal times are another great chance to walk. Take a quick lap while dinner is in the oven or go for a stroll after eating.

Importantly, all these walking segments add up. Multiple 10 – minute walks may be more beneficial than one long walk. For example, 10 minutes of walking to and from work, 10 minutes during lunch, and 10 minutes after dinner is an excellent start.

Pro Tips

If you prefer a structured approach to walking, you may have two questions: where should you walk, and how fast should you walk?
– Choose the right environment: Most studies on the health effects of walking use a treadmill in a laboratory or pedometers without specifying the location. This indicates that walking almost anywhere can lead to health improvements. However, research has shown that walking outdoors in green areas offers greater psychological benefits compared to indoor or urban walking. Ultimately, finding an environment you enjoy, whether it’s the beach, a riverside, a forest, or a park, is likely to provide the most significant overall benefits.
– Pace yourself: The question of how fast one needs to walk to improve health is a common one. Science suggests that a speed of three miles per hour is beneficial. Other studies propose that 80% of your maximal walking speed is the most efficient and sustainable pace. You can estimate these speeds in the following ways:
– Use a map or an online pedometer to measure a half – mile loop nearby. Aim to complete it in 10 minutes (equivalent to three miles per hour).
– Find a short stretch where you can walk as fast as possible for 20 seconds. To achieve 80% of your maximum speed, cover the same distance in 25 seconds.

Remember, the key is to start moving and build healthy habits, rather than focusing solely on a specific speed. Take the time to enjoy your walks, as faster is not always better.

Summary

• After reducing sitting time, make walking more a priority.
• Aim to accumulate at least 30 minutes of walking per day.
• Strive for a speed of 80% of your maximum walking speed, or at least three miles per hour. You can also walk at a brisk pace, as if you’re running late for work.
• For maximum benefits, find your favorite local outdoor spot and consider walking with friends.

Related Reading

• A Simple System for Staying Healthy and Active to the Very End
• Move Slowly if You Must, but Move
• Walking: The Most Underrated Movement of the 21st Century
• New on Breaking Muscle Today

References

1. Klein. “Out of Africa and the evolution of human behavior.” Evol. Anthropol. 2008 17: 267–281.
2. Feinman and Fine. “Nonequilibrium thermodynamics and energy efficiency in weight loss diets.” Theor Biol Med Model. 2007 Jul 30;4:27.
3. Franz et al. “Weight – loss outcomes: a systematic review and meta – analysis of weight – loss clinical trials with a minimum 1 – year follow – up. J Am Diet Assoc. 2007 Oct;107(10):1755 – 67.
4. Healy et al. “Replacing sitting time with standing or stepping: associations with cardio – metabolic risk biomarkers.” Eur Heart J. 2015 Jul 30. [Epub ahead of print]
5. Emeny et al. “Job strain – associated inflammatory burden and long – term risk of coronary events: findings from the MONICA/KORA Augsburg case – cohort study.” Psychosom Med. 2013 Apr;75(3):317 – 25.
6. Bosma – den Boer et al.. “Chronic inflammatory diseases are stimulated by current lifestyle: how diet, stress levels and medication prevent our body from recovering.” Nutr Metab (Lond). 2012 Apr 17;9(1):32.
7. Mathews et al.. “How do high glycemic load diets influence coronary heart disease?” Nutr Metab (Lond). 2015 Mar 8;12:6.
8. Tommy Wood, Move It Or Lose It: How to Sit Less, Move More, and Feel Better, Breaking Muscle UK, 2015.
9. Ristow et al.. “Antioxidants prevent health – promoting effects of physical exercise in humans.” Proc Natl Acad Sci U S A. 2009 May 26;106(21):8665 – 70.
10. Craig Marker, Do Antioxidants Impede the Benefits of Exercise? Breaking Muscle, 2015.
11. Pedersen. “The anti – inflammatory effect of exercise: its role in diabetes and cardiovascular disease control.” Essays Biochem. 2006;42:105 – 17.
12. Gomez – Cabrera et al.. “Moderate exercise is an antioxidant: upregulation of antioxidant genes by training.” Free Radic Biol Med. 2008 Jan 15;44(2):126 – 31.
13. Roussel et al.. Influence of a walking program on the metabolic risk profile of obese postmenopausal women. Menopause. 2009 May – Jun;16(3):566 – 75.
14. Buman et al.. Reallocating time to sleep, sedentary behaviors, or active behaviors: associations with cardiovascular disease risk biomarkers, NHANES 2005 – 2006. Am J Epidemiol. 2014 Feb 1;179(3):323 – 34.
15. Wolin et al.. Physical activity and colon cancer prevention: a meta – analysis. Br J Cancer. 2009 Feb 24;100(4):611 – 6.
16. Hildebrand et al.. “Recreational physical activity and leisure – time sitting in relation to postmenopausal breast cancer risk.” Cancer Epidemiol Biomarkers Prev. 2013 Oct;22(10):1906 – 12.
17. Bacon et al.. “Sexual function in men older than 50 years of age: results from the health professionals follow – up study.” Ann Intern Med. 2003 Aug 5;139(3):161 – 8.
18. Boone – Heinonen et al.. “Walking for prevention of cardiovascular disease in men and women: a systematic review of observational studies.” Obes Rev. 2009 Mar;10(2):204 – 17.
19. Laverty et al.. “Active travel to work and cardiovascular risk factors in the United Kingdom.” Am J Prev Med. 2013 Sep;45(3):282 – 8.
20. Hu et al.. “Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study.” JAMA. 1999 Oct 20;282(15):1433 – 9.
21. Latouche et al.. “Effects of breaking up prolonged sitting on skeletal muscle gene expression.” J Appl Physiol (1985). 2013 Feb 15;114(4):453 – 60.
22. Miyashita et al.. “Accumulating short bouts of brisk walking reduces postprandial plasma triacylglycerol concentrations and resting blood pressure in healthy young men.” Am J Clin Nutr. 2008 Nov;88(5):1225 – 31.
23. Park et al.. “Accumulation of physical activity leads to a greater blood pressure reduction than a single continuous session, in prehypertension.” J Hypertens. 2006 Sep;24(9):1761 – 70.
24. Puig – Ribera et al.. “Self – reported sitting time and physical activity: interactive associations with mental well – being and productivity in office employees.” BMC Public Health. 2015 Jan 31;15:72.
25. Thøgersen – Ntoumani et al.. “Changes in work affect in response to lunchtime walking in previously physically inactive employees: A randomized trial.” Scand J Med Sci Sports. 2015 Jan 6. [Epub ahead of print]
26. Manohar et al.. The effect of walking on postprandial glycemic excursion in patients with type 1 diabetes and healthy people. Diabetes Care. 2012 Dec;35(12):2493 – 9.
27. Stanaway et al.. “How fast does the Grim Reaper walk? Receiver operating characteristics curve analysis in healthy men aged 70 and over.” BMJ. 2011 Dec 15;343:d7679.
28. Schwarz et al.. “Cardiocirculatory and metabolic responses at different walking intensities.” Br J Sports Med. 2006 Jan;40(1):64 – 7.
29. Holmstrup et al.. “Multiple short bouts of exercise over 12 – h period reduce glucose excursions more than an energy – matched single bout of exercise.” Metabolism. 2014 Apr;63(4):510 – 9.
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31. Marselle et al.. “Moving beyond green: exploring the relationship of environment type and indicators of perceived environmental quality on emotional well – being following group walks.” Int J Environ Res Public Health. 2014 Dec 23;12(1):106 – 30.

Photos courtesy of Shutterstock.

Unveiling the True Motivations Behind Your Fitness Pursuits

I am about to disclose the underlying reasons why you embarked on CrossFit or any other fitness endeavor you’ve chosen. It’s a bold assertion, I’m aware. Here it is:

No one genuinely desires merely to get fit. Nor does anyone simply aim to lose weight and tone their body.

The Core Motivation for Working Out

Losing weight and toning up are merely means to an end, much like CrossFit is for you. Ultimately, all these fitness activities are pursued to enhance our self – esteem. Shedding pounds and building muscle are merely the pathways to achieve this.

The profound revelation about CrossFit is when we come to understand that we can feel better about ourselves based on the capabilities of our bodies, rather than their appearance (or more precisely, how we perceive our reflection in the mirror).

Initially, we might have joined a gym due to dissatisfaction with our looks or the way we felt. There was an underlying sense of inadequacy. Thoughts like, “If only I lost a few pounds, I’d feel better,” were prevalent.

However, this feeling dissipates rapidly when we find ourselves in an environment that accepts us as we are while simultaneously encouraging self – improvement. The people around us believe in our potential, even when we ourselves are unaware of it, leading to achievements we never thought possible.

The Impact of a Robust Community

On our first day at the gym, we witnessed individuals seemingly of superhuman caliber, effortlessly lifting heavy weights and moving their bodies with a grace that seemed to defy gravity. Now, we are part of that very community.

“Recalling our starting point and reflecting on the distance we’ve covered requires some effort, as we are often preoccupied with the challenges and our imperfections.”

Over time, though, the sense of doubt or inadequacy can resurface, even as our physical abilities progress. We adapt, and we may forget the days when we scoffed at the idea of doing a pull – up. Now, we’re frustrated that we can’t complete ten unbroken muscle – ups. Why is this so?

Strategies to Maintain a Positive Outlook on Your Progress

When you find yourself exasperated by what you perceive as a lack of progress, here are five strategies to help you relish the process and remain content with your efforts:

1. Remember – You’re Among Friends

Seriously, keep in mind that you are surrounded by friends. Name another setting where everyone around you is solely invested in your success. Do colleagues in the office greet you with an enthusiastic hello and a fist – bump, or do they inundate you with the latest crisis? Does your family welcome you with excitement, or do they inform you about a malfunctioning washing machine?

2. Savor Your Personal Time

This is your exclusive mental space. For one to two hours each day, nothing else matters. During those torturous twenty minutes of a burpee and rowing workout, you’re not fretting over the person who hasn’t replied to your text. In the thirty seconds before attempting a personal best in a back squat, you’re not worrying about how to tell your mother you won’t be making dinner on Sunday. Forget everything else. This is your domain.

3. Acknowledge the Progress You’ve Already Achieved

There was a time when you could only dream of this. You never imagined you’d become addicted to exercise. Gyms were for bodybuilders, and you were just an office worker. Now, you’re a certified badass in metabolic conditioning workouts, sporting brand – new wrist wraps that will surely help you break through the overhead squat barrier.

4. Avoid Fixating on Perfection

Everyone knows that no one is perfect. That person with a chiseled six – pack wishes they didn’t struggle on 400 – meter runs. The extremely fast individual wishes they didn’t have to rely so much on foam rolling due to calf pain. The muscle – up virtuoso yearns to surpass their personal best in power cleans. Perfection is an unattainable goal.

5. Be Your Own Biggest Cheerleader

If your best friend were sharing their fitness struggles with you, what would you say? Sure, you might think it’s different for you due to various reasons. But really, what would your words of encouragement be? You’d tell them you’re proud of them, they’re doing an amazing job, and they’re an inspiration. So, apply the same advice to yourself. Acknowledge that you’re doing great and be happy about it!

Reflecting on Your Progress and Overcoming Challenges

Remembering why we started and looking back on our journey demands some introspection, as we often focus on the challenges and our flaws. When we lose the ability to do chest – to – bar pull – ups, frustration can easily set in. We could keep pushing ourselves to the limit, but we’ll be far more productive and successful if we approach it with a positive mindset.

So, take a deep breath and appreciate all the remarkable achievements you’ve made since stepping into the gym for the first time. Break free from the endless pursuit of happiness based on external measures. After all, it’s likely not a TrueForm treadmill you’re on.

Check out these related articles:
– Walking: The Simple Path to Feeling Sexier and Living Longer
– How to Be a Thinking Athlete: A User’s Guide to the Brain
– The Real “Ideal” Body Type Is Up to You
– New On Breaking Muscle Today

Photos courtesy of RX’d Photography.

Unsuccessful with Your Exercise Routine? Science – Backed Solutions Await

Introduction

Is your exercise program failing to yield the desired results? This article delves into evidence – based strategies to address this concern. It’s crucial to understand that a one – size – fits – all approach to exercise is a fallacy. Even when two individuals engage in identical workouts, the outcomes can vary significantly. For instance, one person might toil in the gym for months with minimal progress, while their training partner experiences enhanced strength with each session.

The Concept of Non – Responders in Exercise Research

Exercise research has a term for those who don’t achieve the anticipated results from a particular exercise type: non – responders. Multiple studies have shown that within the same exercise program, some participants experience substantial improvements, while others show no improvement at all.

Example of Individual Variation in Response to an Exercise Program

A study involving 121 adults participating in a 24 – week walking program, exercising five times a week, illustrates this point. Prior to the study’s commencement, the participants were randomly divided into three groups:
– Low – amount, low – intensity group (Low group): They walked for an average of 31 minutes per session at a moderate intensity as per exercise guidelines.
– High – amount, low – intensity group (Medium group): Walking at the same intensity as the low group, they spent approximately double the time per session, averaging 58 minutes.
– High – amount, high – intensity group (High group): These participants walked for about 40 minutes per session at a vigorous intensity.

Throughout the study, cardio fitness was measured several times. After six months, the results were as follows:
– In the low group, 62% of participants improved their fitness.
– In the medium group, 82% experienced fitness improvements.
– In the high group, 100% of participants saw an improvement in their fitness.

Moreover, upon closer inspection, there was a wide range of fitness changes even within each group. For example:
– In the low group, the fitness response ranged from an 8% decrease to a 30% improvement.
– The medium group had a range from a 10% loss to a 43% improvement.
– In the high group, the least responsive participant improved by 7%, while the top responder had a remarkable 118% improvement.

This study focused on endurance – type exercise for cardiovascular fitness, but similar variations occur in other exercise studies, including interval training and strength training. In a strength training study, a 12 – week program led to strength changes ranging from no improvement to a 250% increase among different individuals. Muscle growth also varied significantly, with one person experiencing a 2% decrease in muscle size and the most responsive person a 59% increase.

This phenomenon is not limited to exercise; it also appears in nutrition science. People following the same diet can experience diverse weight – loss outcomes, and in some cases, even weight gain.

Reasons for These Differences

The factors contributing to these differences are complex. While elements such as sleep, stress, nutrition, and incidental physical activity can influence an individual’s response to an exercise program, researchers attempt to control these variables by having participants follow a standardized diet or wear activity trackers outside the lab. However, complete control is unattainable. Genetic factors also play a substantial role, with research indicating that approximately 50% of the response to cardio exercise is due to genetic differences.

Lessons Learned from the Research

Consistency in Exercise Is Paramount

The most effective exercise program is the one you will adhere to regularly. In the walking study, the researchers only reported fitness improvements for those who attended at least 90% of the exercise sessions over six months. When those who attended at least 70% of the sessions were included, the percentage of people with improved fitness dropped. While 70% attendance is still relatively consistent (equating to an average of 3.5 sessions per week for six months), more consistency is better. Those who attended 4.5 sessions per week (90% of the total) were more likely to improve. Consistency is likely the most critical factor in reaping the benefits of exercise. Set small, achievable goals and develop sustainable exercise habits if consistency is a challenge.

Ensure a Holistic Healthy Lifestyle

Adequate sleep, proper hydration, a nutritious diet, regular movement throughout the day, and effective stress management are essential. Without these aspects under control, it’s impossible to determine whether it’s the exercise program or other lifestyle factors hindering progress.

If One Approach Fails, Try Another

If you have healthy lifestyle habits and have been consistent with your exercise for months with disappointing results, consider the following:
– Adjust intensity or duration: In the walking study, some participants who didn’t improve with moderate – intensity exercise saw improvements when the intensity was increased or the duration was doubled.
– Increase the number of sessions: In a cycling study, those who cycled 1 – 2 times per week didn’t all improve, but those who cycled 4 – 5 times per week did. Adding more sessions also led to improvements for those who initially didn’t respond.
– Switch to a different type of training: A study with a three – week endurance cycling program and a three – week interval training program in random order showed that some people who didn’t improve with one program did so with the other. For strength training, different set and rep protocols may be effective for different individuals. If the traditional four sets of 8 – 12 reps don’t work for increasing muscle mass, try heavier weights with fewer reps or lighter weights with more reps.

Treat Your Training as a Scientific Experiment

Exercise offers numerous vital benefits, including improved body composition, reduced disease risk, enhanced performance, brain function, and mood. Even if you don’t observe the specific results you expect, consistent exercise will improve your health and fitness in some way. For example, in a one – year cardio program, while individual responses varied, every participant showed improvement in at least one aspect of their fitness.

To track your progress effectively:
– Identify important benefits: Make a list of the exercise benefits that matter to you.
– Choose relevant metrics:
– For health, track resting heart rate, blood pressure, or blood sugar.
– For body composition, monitor body fat percentage or measurements.
– For fitness and performance, record the time to cover a certain distance, the weight lifted, or the number of push – ups/pull – ups.
– For more intangible benefits like mood, use a 1 – 10 scale to assess your daily feelings.
– Log your data: Use a notebook, spreadsheet, or your phone to record this information. Follow a program for a few weeks or months, evaluate your response, and make adjustments as needed.

Avoid Comparing Yourself to Others

It’s clear that just because your friend achieved great results with a particular program doesn’t mean you will. Focus on your own progress.

Conclusion

If you don’t see the desired results, keep persevering. If the situation persists, try a different approach. Remember, scientific evidence shows that everyone responds to exercise. Consistent effort will lead to meaningful benefits.

References

1. Pickering, Craig, and John Kiely. “Do Non – Responders to Exercise Exist—and if so, What Should We Do About Them?.” Sports Medicine 49, no. 1 (2019):1 – 7.
2. Ross, Robert, Louise de Lannoy, and Paula J. Stotz. “Separate Effects of Intensity and Amount of Exercise on Interindividual Cardiorespiratory Fitness Response.” Mayo Clinic, Proceedings 90, no. 11, (2015): 1506 – 1514.
3. Gurd, Brendon J., Matthew D. Giles, Jacob T. Bonafiglia, James P. Raleigh, John C. Boyd, Jasmin K. Ma, Jason GE Zelt, and Trisha D. Scribbans. “Incidence of nonresponse and individual patterns of response following sprint interval training.” Applied Physiology, Nutrition, and Metabolism 41, no. 3 (2016): 229 – 234.
4. Hubal, Monica J., Heather Gordish – Dressman, Paul D. Thompson, Thomas B. Price, Eric P. Hoffman, Theodore J. Angelopoulos, Paul M. Gordon, et al. “Variability in muscle size and strength gain after unilateral resistance training.” Medicine & Science in Sports & Exercise 37, no. 6 (2005): 964 – 972.
5. Gardner, Christopher D., John F. Trepanowski, Liana C. Del Gobbo, Michelle E. Hauser, Joseph Rigdon, John PA Ioannidis, Manisha Desai, and Abby C. King. “Effect of Low – Fat vs Low – Carbohydrate Diet on 12 – Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial.” Jama, 319, no. 7 (2018): 667 – 679.
6. Ross, Robert, Bret H. Goodpaster, Lauren G. Koch, Mark A. Sarzynski, Wendy M. Kohrt, Neil M. Johannsen, James S. Skinner, et al. “Precision exercise medicine: understanding exercise response variability.” British Journal of Sports Medicine 53, no. 18 (2019): 1141 – 1153.
7. Montero, David, and Carsten Lundby. “Refuting the myth of non – response to exercise training: ‘non – responders’ do respond to higher dose of training.” The Journal of Physiology 595, no. 11 (2017): 3377 – 3387.
8. Bonafiglia, Jacob T., Mario P. Rotundo, Jonathan P. Whittall, Trisha D. Scribbans, Ryan B. Graham, and Brendon J. Gurd. “Inter – Individual Variability in the Adaptive Responses to Endurance and Sprint Interval Training: a Randomized Crossover Study.” PloS one 11, no. 12, (2016).
9. Beaven, C. Martyn, Christian J. Cook, and Nicholas D. Gill. “Significant Strength Gains Observed in Rugby Players After Specific Resistance Exercise Protocols Based on Individual Salivary Testosterone Responses.” The Journal of Strength & Conditioning Research 22, no. 2 (2008): 419 – 425.
10. Scharhag – Rosenberger, Friederike, Susanne Walitzek, Wilfried Kindermann, and Tim Meyer. “Differences in adaptations to 1 year of aerobic endurance training: individual patterns of nonresponse.” Scandinavian Journal of Medicine & Science in Sports 22, no. 1 (2012): 113 – 118.

The Best Calorie – burning Activities per Unit of Time: A Pragmatic Approach

Maybe the more appropriate title for this article should be “The Best Normally – Engaged in Calorie – burning Activities Per Unit of Time”. Consider this: one could potentially burn a significant number of calories by relentlessly walking up and down flights of stairs throughout the day, to the point of ultimate collapse. However, this is neither a practical nor a safe option.

Another approach could be to engage in an extended combination of ground – based bodyweight – only exercises, running, and chin – ups for hours on end until one’s energy is completely depleted. But realistically, who has the time for such an intensive regimen? Not many. And it’s not advisable, unless one is a highly dedicated enthusiast with the financial means to allocate valuable time to it.

This discussion focuses on the fundamental concept of calorie in versus calories out, the practical selection of exercises, and sensible eating habits.

Articles for Nutrition and Fat Loss

When it comes to sensible eating, there is an abundance of valuable information available to help you optimize your diet. It requires discipline, but if you are truly committed to making changes, you can achieve it. Explore these well – crafted articles:
– “Carbohydrates: the Good, the Bad, and the Ugly”
– “The Story of the Endomorph: How to Work With What You Have”
– “Death By Food Pyramid: When Science Is Not What It Seems”

Come With a Realistic Game Plan

Assuming you can regulate your food intake, here are some practical exercise options based on traditional methods and regimens. Each session is designed to last a manageable 30 minutes – a time commitment that should be feasible if you are serious about making a change. If not, then perhaps this article is not for you.

It is crucial to understand that “the higher the effort required per unit of time, the greater the calories burned. This has significant implications for both your weight – gain and weight – loss goals.”

Before proceeding, ask yourself the following questions:
– Are you looking for an exercise activity to counteract an imbalanced calorie intake?
– Are you seeking an activity to jump – start an exercise program that has failed to yield results, despite its popularity in magazines?
– Are you interested in learning what is required to embark on a sensible exercise program, combined with a reasonable diet?
– Are you searching for effective ways to enhance your current successful regimen to the next level?

Prior to moving forward, be aware of these key facts:
– Generally, consuming more calories than you expend will lead to increased body fat storage, assuming all other factors remain constant. If you exercise and burn X number of calories, but then consume more than X calories plus your daily basal metabolic calorie requirement, you are likely to store additional body fat. Avoid this.
– If you follow a high – carbohydrate diet with insufficient protein and fat intake, your body’s ability to develop optimal muscle mass may be compromised. You may be able to exercise for longer periods, but your capacity to build shapely, calorie – dependent muscle could be restricted.
– A high – protein and fat diet with limited low – carb intake may deplete your energy reserves and reduce your immediate physical capabilities. You may not have enough energy to support short – term, maximum muscle – fiber – recruiting efforts. This can, in turn, limit optimal muscle – fiber stimulation and potential future growth. In other words, you may experience reduced muscle bulk gains.
– Achieving and maintaining an optimal muscle mass percentage (applicable to both males and females) can help prevent excessive body fat storage, provided your total calorie intake does not exceed your total calorie expenditure. However, your high – intensity exercise performance may decline due to a lack of immediate glycogen (carbohydrate) stores, depending on your sport or energy demands. Simply put, you’ll run out of high – intensity training fuel more quickly.

So, which diet group is more advantageous: the low – carb/high fat and protein intake group or the higher carb/normal protein and fat intake group? There is no straightforward answer, as it depends on various factors. Nevertheless, your current scale weight and body composition assessment can serve as starting points for further experimentation.

It is important to note that, generally, exercise does not burn a large amount of stored body fat during the activity itself. Similarly, engaging in maximal calorie – burning activities may not access stored (fat) calories during the training session, but it may do so post – training, provided it is combined with a lower calorie intake. Although the amount may not be substantial, it still contributes.

Calories Burned During Common Workouts

Understanding that your scale weight will either increase or decrease based on your energy expenditure (exercise) and total calorie intake (food consumption), consider the following. These are some realistic calorie – burning options that can be beneficial if you take the above – mentioned factors into account.

The following are effective (or ineffective) calorie – burning activities, ranked according to the estimated calorie burn in 30 minutes of activity for a 30 – year – old 190 – pound/86 – kilogram male and a 30 – year – old 125 – pound/57 – kilogram female. The focus is on total estimated calorie burning, independent of specific muscle – building workouts.

“Engaging in maximal calorie – burning activities does not tap into stored (fat) calories during training session, but may post – training – provided it’s combined with a lower calorie intake.”

Here are the activities, listed in descending order of average calorie usage:

Interval training on a Versa Climber @ 1:00 hard/:30 easy

• Male = 617 calories
• Female = 389 calories
• Note: If you’ve used the VersaClimber, you know it elicits a love – hate relationship. It’s like having a sack full of twenty – dollar bills used as kindling to cook a delicious T – bone steak over a fire. It’s both exciting and wasteful.

Stationary cycle – all – out effort

• Male = 451 calories
• Female = 285 calories

Resistance circuit strength training @ :45 of work and:20 rest

• Male = 371 calories
• Female = 234 calories

Bodyweight exercise circuit

• Male = 370 calories
• Female = 229 calories
• Note: This involves performing as many rounds as possible in thirty minutes, with 10 reps each of push – ups, pull – ups (or maximum effort), air squats, and jumping jacks, with minimal rest between exercises and rounds.

Running at 12:00 per mile pace

• Male = 365 calories
• Female = 222 calories

Boot camp class – various exercises and funky dance moves

• Male = 357 calories
• Female = 220 calories

Treadmill walking @5.0 miles per hour

• Male = 308 calories
• Female = 211 calories

Traditional strength training

• Male = 217 calories
• Female = 137 calories
• Note: Done with a 3:00 rest between sets, but with all – out effort on each set.

Pilates

• Male = 158 calories
• Female = 100 calories

Yoga

• Male = 113 calories
• Female = 71 calories

Learn What Works for You

There is a wealth of information available, which can sometimes be confusing. Therefore, it is essential to read and understand the facts presented above. If you exercise for more (45 minutes) or less (20 minutes), adjust your expectations accordingly. Remember, the higher the effort per unit of time, the greater the calorie burn, which has a significant impact on your weight – related goals.

To maximize calorie burning for body fat reduction, train intensively and create a calorie – consumption deficit. To build muscle tissue and use this new tissue to burn more calories, engage in challenging resistance training and maintain a relative calorie – intake balance.

Educate yourself on the different types of calories and how they are metabolized. This includes not only protein, fat, and carbohydrates but also their subtypes, such as:
– Low – versus high – glycemic carbs
– Saturated, poly – unsaturated, unsaturated fats, and trans – fats
– Lean versus fatty proteins

Use this information wisely and adaptively to achieve your training goals.

Check out these related articles:
– “Simple Options for Daily Calorie Burning”
– “Why Steady State Cardio for Fat Loss Is a Bad Decision”
– “The Fat Loss “Secret” – You’re Just Not Working Hard Enough”
– “What’s New On Breaking Muscle UK Today”

Photos 1, 3, and 4 courtesy of Shutterstock.
Photo 2 courtesy of CrossFit Empirical.