As a chiropractor with a background in sports and fitness, every day I see the need for improved fitness. We live in a world where most people sit for a majority of the day, and this is considered, “the norm”. This creates a problem for most people as the body adapts to sitting and being sedentary, and loses its ability to move as designed. Flexibility and mobility are the foundation of fitness. Without the ability to move properly, there is a higher likelihood of injury; traumatic injuries, such as tears of muscles or tendons, or repetitive injury such as tendonitis or other inflammatory issues.
In the world of fitness, there are many avenues, theories, ideas, and “methods” of training. The most important thing to remember when it comes to fitness is: our bodies are designed for functional movement. In a world of sedentary jobs, movement is the best thing we can do for our bodies. That being said, it is important that as we pursue fitness/sport, we are pursuing proper movement patterns. This is one of the things I love most about CrossFit.
If you are interested in fitness, or if you know anyone who is, chances are you’ve heard of CrossFit. On www.crossfit.com, the founder of CrossFit, Greg Glassman, defines the CrossFit approach to health and fitness this way in his article World Class Fitness In 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, cleans, squats, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.
CrossFit is simply functional movements practiced at high intensities with as much creativity as possible. The goal of CrossFit is for each individual to see measurable improvement in 10 general physical skills. These skills are:
1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
(Thanks to Jim Crawley and Bruce Evans of Dynamax)
Now, I’d like to address the misconception that CrossFit is only for highly trained individuals. While there are athletes who are very strong and skilled, the majority of CrossFit athletes are normal people who are looking for a different approach to fitness than what is found elsewhere. I regularly work out with skilled athletes as well as with people who are just beginning their fitness journey; often in the same class. Every movement in CrossFit is scalable. This means, a trained coach is able to adapt all exercises to meet the needs of a specific athlete. Regardless of a person’s fitness level or expertise, they will be able to do the workout.
Coaching is also important. A good coach will make sure the movements are learned correctly and performed properly. This is invaluable as it will help prevent injury and ensure greater progress. If you are interested in beginning CrossFit, make sure you find a good coach; someone who can communicate well and that you feel comfortable with.
Regardless of what fitness method you like best, the importance of proper movement cannot be overlooked. If you are dealing with chronic tightness or soreness in an area, it is a sign that you are not moving properly. Continued exercise with these movement issues present can lead to a nightmare of chronic problems that do not resolve and interfere with training or performance. If you have questions, I would recommend speaking with a doctor at Carlson Chiropractic, who is able to look at your movement, determine the cause of dysfunction, and then work with you to correct those issues.
If you are interested in finding out more about the CrossFit approach to fitness, you can find a library of information at www.crossfit.com. If you are interested in trying CrossFit to see if it would benefit you, I would recommend a quick visit to a local CrossFit gym to set up a time to try it for yourself.
In a world that is becoming more and more sedentary, movement is life. The best thing you can do for your body is to move it! There is no better time to start than today.