LITTLE ROCK — Among today’s most popular trends are no-frills group workouts that require very little equipment but are very high in intensity.
This week, I’ll shed some light on the advantages and disadvantages of these workouts and introduce an exercise that’s typical of this unique form of training.
Crossfit has spread across the nation faster than almost any fitness craze I can remember in the past 20 years. These tiny gyms are really just rooms with a rubber floor and a sparse amount of equipment. The real draw, from my perspective, is the accountability you derive from others in the class.
Daily goals are written on a board by the instructor, and everyone tackles the tasks together.
Exercises are somewhat different from the traditional weight training, but the movements are similar. Deadlifts, pull-ups and push-ups are all featured prominently in Crossfit workouts. There is very little emphasis on correct form, however.
Exercise physiologists such as Fabio Comana, a spokesman for the American Council on Exercise, enjoy Crossfit training but say the risk for injury can be higher in these classes, compared to more traditional forms of exercise, especially for beginners. Obviously increased risk for injury is a disadvantage, but there are some inherent advantages Crossfit brings to the table.
The community atmosphere keeps adherence levels high because people don’t want to let one another down. It’s a feeling of group cohesion that keeps exercisers coming back for more.
The classes are somewhat expensive. A typical month may be priced anywhere from $180 to $400 depending on the market you’re in. However, you do have a personal trainer for each and every workout you complete.
The typical equipment included in a Crossfit gym will be a truck tire (for flipping), jump ropes, medicine balls and barbells. Some Arkansas Crossfit gyms also have rowing machines. But if you’re looking for treadmills and elliptical trainers, these aren’t the gyms for you.
All in all, it’s an exciting trend that has gained traction and undoubtedly helped thousands improve their fitness.
One of the exercises you might perform in a Crossfit style workout is this week’s feature - the Sliding Leg Curl. It’s an easy movement that requires only a towel to perform correctly.
Find a soft towel and a slick floor surface (such as wood).
Lie on your back on the floor with your feet on the towel and your knees bent.
Extend your legs straight and then curl them back in by sliding the towel.
You may feel your upper body slide a little, but you should slide right back in place.
Continue this sliding hamstring curl for two sets of 12.
The key to performing this exercise is moving through a full range of motion. You want to completely extend the legs straight before initiating the next repetition.
For a somewhat more difficult motion, raise your hips off the floor throughout the exercise.
I think you’ll appreciate the simplicity and also the effectiveness of this basic floor exercise. Enjoy!
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 25 on 12/31/2012