Crossfit

On: Fitness

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A colleague had started going to the gym “to get fitter”. While admirable and absolutely to be celebrated, I did wonder how they would know when they had achieved that goal.

After some reflection, and a walk, I developed the thought that fitness can be broken down into 2 main components. A duration / distance one, and a strength / durability one.

Duration / distance is comparatively simple. Can the person go further, for longer, or faster. These are goals that can be defined, measured and checked. Walk for a mile, walk for an hour, finish a 5k event, run a marathon, cycle for 3 hours, push the wheelchair to the shops.

The other component is harder to measure. Yes, strength can be measured by increasing the amount you can move against resistance and for how long. But that doesn’t tend to serve an end purpose. I would posit that the role of strength for the vast majority of people, athletes included, is to help them carry out a defined task with more capacity, to be more durable and to recover faster. In Crossfit this may be to complete the prescribed workout faster, or with less fatigue. For others, it may be to be able to carry a child, lift down a suitcase or spend longer with their family before tiring. And for all, it should help reduce the risk of injury.

By redefining our initial goal of fitness, we can review the strength component in this capacity and then prescribe the correct stimulus to get the desired response.

Instead of saying you want to get fitter, define a goal, and a measurable, meaningful outcome. Then tune the exercise to that.

The big secret the fitness industry doesn’t want you to know.

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They’re lying to you. They have been for years and maybe even they’re lying to themselves.

They’re selling you all these messages and machines and plans and regimes. And they’re not going to work, leaving you disappointed and looking for the next big secret. The next short cut.

So, what is the secret they don’t want you to know?

Exercise won’t make you lose weight. Diet won’t get you fitter.

All the booty classes and HIIT training and smoothies and shakes don’t work alone.

Maybe if you’re running 5-6 hours plus a week then yes. You may lose some weight. You are going to create a significant enough caloric deficit to see a difference. But not much and not for a sustained period. If you don’t back it up with a solid refuelling and recovery strategy.

You’ve got to do both, in the correct proportions.

Look at a visually super fit person, that influencer, gym bunny. Not only are they exercising frequently, they’re looking after their nutrition. They’re not completing the circuit class and immediately down the coffee shop for a syrupy latte. The inside is reflected on the outside.

Exercise is for fitness, nutrition is for weight management. The combination leads to improved health. Which is reflected in your physique.

You don’t need their latest method or protocol or supplement. It’s been said before but you don’t like it because it’s hard and slow and repetitive and dull.

  • Eat to sustain activity, refuel and recover.
  • Eat occasionally for pleasure.
  • Exercise to improve muscle mass
  • Exercise to improve cardiovascular health
  • Exercise to maintain balance and skill
  • Exercise because it’s fun
  • Do it regularly and seek healthcare advice when something seems wrong for a while.

Simple is not the same as easy. But consistency and iteration works.

On: Heat

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The UK and much of Europe is currently experiencing a heat wave (mid July 2022).

We are, by and large, not used to this although I fear that we may need to adapt, due to climate instability.

For those of us who enjoy activity, being active in the heat is a challenge and can be a medical risk for many.

Because not only do we have to take into consideration the temperature on a thermometer, but we also need to account for the humidity, since this has an impact on the body’s ability to lose heat. It is possible to run marathons in the desert more safely than a humid summers day.

Hydration status, electrolyte balance and other physiological conditions also have a role.

So how do we develop flight rules for exercise in the heat?

Firstly, know your body, and pay attention to it. Getting off the aircraft from a cool region and plunging straight into a desert marathon is asking for trouble. Allowing time to adapt and preferably having mimicked the conditions previously is a much smarter idea.

Secondly, understand your hydration and physiological status. Medically, you should expect a fluid balance of approximately 30ml per kilo per day. This does include the water in vegetables and fruit so is not just liquid water. You will also need to maintain a good electrolyte balance for yourself. If you are a ‘salty sweater’ (your t shirt develops white stains as the sweat evaporates or your lips taste salty) then you will need to replace more of both sodium and potassium in the correct proportions. Most sports electrolyte supplements cover this and advertising aside (we are not sponsored) Succeed caps, SIS electrolyte tabs and High Five electrolyte tabs have always done well during my endurance training career. Others are available and you don’t need the sugary sweetness of most sports drinks for anything under an hour anyway.

The other, under reported element to track during activity is heart rate. In general, if your heart rate is higher than you would expect for a specific workload, then you are possibly dehydrated and certainly accumulating heat stress, with your body finding it hard to stay cool enough. If it is dropping and you are struggling to elevate it to the target ranges then you may be suffering with cardiac fatigue. In either case, back off, drink, reflect and wait for it to settle before making the decision to go or no go. A personal rule is to take off 10 beats from my target heart in non acclimatised heat as a safety margin.

Summary:

  • Heat is a stressor
  • Acclimatise and adapt if possible
  • Hydrate using electrolytes if indicated
  • Monitor heart rate if possible and set yourself safety limits

Onwards and stay cool.

And of course, if you need more detailed input on optimising your training, resolving injuries and improving your health span, contact us.

Note: this article is a generic guide and not specific advice. If you have any health concerns or underlying conditions, seek support from your registered medical professional and care providers.

On: Training

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You’ve been in the gym, in the pool, or on the road. You’re turning up, putting in the hours. And yet, you’re not improving. The weight isn’t shifting, the personal bests are not rolling in, the same old faces as the same competitions still shake your hand, the race finish time is about the same as last year. You can’t actually do more miles, or lift more weight, as other commitments would suffer, and you’re on the cusp of overtraining.

Frustration abounds.

But…. are you training or exercising? We can too often convince ourselves that we are training, simply because we are going through the motions and turning up. The difference? Exercise is exertion, training is progressive overload with rest and retesting points. Fitness posers exercise, gym bros exercise, older people in village halls exercise. Exercise is good, its vital to positive health, but past a certain point it won’t necessarily lead to the changes you’re wanting.

However.

Perhaps there is another way.

Take a break. A few days off, or if that sucks mentally, a few easy days. During that time, define some baseline movements that matter to your discipline. A defined distance for running, swimming or cycling. A set of lifts that matter, a benchmark workout.

Then go for it. Have a test week. If you can’t measure it, you can’t manage it, and if you can’t manage it, you can’t improve it.

See how good you are, push it and draw a line in the sand. Go far, go fast, go heavy.

Take the results, sit down, with an expert if you can, or yourself and a pad if you have a good training knowledge.

You can always get stronger, improve mobility, hone skill, but then look honestly at what you’re good at, what you need to improve, then broaden the scope. Actively look for the weaknesses. Can you improve your nutritional base line, your sleep, your recovery?

Write a plan, stick to it, record, then in 6 weeks, do it again.

You will get better.

Maybe, finally, your power to weight ratio will improve, your 5K time will crack the that precious mark, your bear complex will get better.

Test, reflect, plan, execute.

If you find mobility is an issue, an injury doesn’t respond to rest, you want some nutritional guidance, or another expert opinion, then come see us. With over 20 years therapeutic experience, 30 years of practical involvement in sport, and a unique perspective on life, we may be able to help.

Onwards.

 

On: technology, tests and treatment.

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Listen to the patients history, they will tell you the diagnosis.

Possibly not entirely, as patients sometimes miss detail or forget timelines.

However, subsequent to a thorough history and examination, all other tests should be used to confirm or deny your hypothesis, including imaging and blood tests.

The problem comes when we, as practitioners or medical professionals, get distracted by new technology or training. This means we look at what we can do, not what we should do.

Ethically, one should do the least for the most benefit. So just because I can order a blood test doesn’t mean I should, if it won’t change my subsequent decision tree. And just because I’ve bought a shiny machine, the information it produces won’t necessarily fundamentally alter the treatment plan.

As for treatment itself, the gold standard therapeutic ladder must always be applied. Physical intervention, then medication, then surgical intervention.

Knowing how to apply this, when to step up and down, the precise tool and most importantly when to stop, is what we spend years training for and why the patient needs to select their practitioner with care and recommendation.

Only then will they find the person that understands and diagnoses their presentation, educates and treats it effectively and most importantly demonstrates how to prevent its recurrence.

Whoever you, as a patient, go to, don’t be taken in by the technology and treatment modalities, look behind the curtain, look at outcomes and be driven by the outcome.

If you think we can help, please do call, we have over 20 years of experience, in both NHS and private practice, to help you work with your presentation.

On: Movement

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Note: if you’re a seasoned gym goer, this isn’t going to be for you.

Leggings and trainers on, new t shirt, new attitude.

Old body.

A common problem. You’ve got your new motivation, goals set and defined, but after a couple of days, you’re sore, stiff and tired.

Your body hasn’t had time to learn.

If you haven’t moved and exercised vigorously for a while, then time is needed for your soft tissue to change, to adapt, and begin to grow.

And, if you’re a little older, then you need show your body some love to clear the worst of the scar tissue and old injuries first.

From zero, walk. From walking, move weights, from weights and walking to increased cardiovascular load (running, cycling, swimming, rowing etc) and more frequent / intense weights.

Your overall goal should be 3 -4 sessions a week of decent cardio, with an elevated Heart and Breathing rate, and 2 sessions of Resistance Work. If you do CrossFit in a good box, or circuit training classes, you can get this in one session, but anything is good.

If you find injuries that need addressing, niggles that need support, or want a more individual plan based on your body, experience and goals, then contact us, or a professional near you.

Move, you evolved to.

Training made personal 

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No matter how much you wish to make changes, sometimes the internal motivation simply isn’t there. 

Time pressures, knowledge, medical complications all make a difference in getting moving and making changes. 

In these circumstances, it’s a good plan to get a trainer in. 

The issue is how to pick one. 

A few pointers might be the following:

Do they look like they walk the talk?

Are they qualified and take regular courses to keep learning?

Are the regimes they’re recommending suitable for you?

Are they working from a big gym, a crossfit box or visiting home? Each has its own philosophy which you might love or hate. 

Can they give you references from successful clients who aren’t mates? 

Most will also give a trial session of two so you can experience their methodology. 

In the end, go by gut and get after it. 

Get the basics right first 

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It doesn’t matter what supplements you take, what your morning ritual looks like, who your guru is or whether you prefer goji berries, blueberries or beetroot as your preferred superfood, if you’re not getting stronger, faster or any achieving any measure you’re aiming for, there’s something not working. 

Nothing happens without enough sleep, enough water, enough high quality macronutrients. If you don’t get the basics sorted first, you’re building your castle on sand. 

So before you start spending on the latest expensive magic product, check you’re getting:

7- 8 hours restful sleep

2-3L water / fluids

75-150g protein

Plenty of vegetables and berries

No? 

Figure those out then move forwards. Basic consistent steps climb mountains. 

Be Ready….

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If you can run 10k in 40 minutes but not carry your buddy 200 yards, are you ready?

If you can squat twice your bodyweight but can’t even run for a bus, are you ready?

If you can walk for hours with a pack but can’t climb a rope, are you ready?

If you can’t swim 25m in a pool, clothed, are you ready?

You never know what life will throw at you. It may be carrying a sick child home from a day out, helping a friend move house, walking across town because the traffic is messed up, or even being caught up in a situation where your skills and fitness are vital to keep yourself, and those you’re responsible for, safe.

Chris Hadfield, in his book “An Astronauts Guide to life on Earth” has a point about being a zero.  You might not be a direct asset to the situation at hand, but you really don’t want to be a burden. Being fit and ready to respond makes you a better zero.

We all like to think we’re fit, but have no idea what that actually means. Being able to run 10k fast is a skill but if you’re washed out for a week after, that isn’t so great. Being built like a rugby prop is useful, if you play rugby. But those guys and girls can also run very fast (at least the professionals), can you?

For its many detractors and weaknesses (not enough endurance based cardio respiratory training in most boxes), crossfit and its like offers a great way of being a better human. Not only do you get faster, fitter and stronger, you can develop mobility and recovery.

Of course, you don’t need to join an expensive box to improve. A few basic kettlebells, sandbag and jump rope are all you need to start.

And get some first aid training. The basics really are basic but could save your life and those who you love.

So be a better human and a positive asset to everyone around you. Get after it.

Linked below is a basic training plan and ready guide. It assumes you can move without pain but little else. Caveat: See a medical professional before starting any new form of exercise plan to make sure it isn’t going to kill you.

Be Ready V2

Open 16.4, its mental

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Scaled Workout

13 minute AMRAP

  • 55 Deadlifts @61kg
  • 55 Wall balls, 9kg to 9ft
  • 55 Cals row
  • 55 hand release pushups

Watching a team mate at the gym struggle through 16.4, it was interesting to note the effect of his mental state on his performance.

I know, from having trained with him, that he is stronger and better than me at all of the moves needed.

But for some reason, he was scared of it. He’d backed out at least once and finally had to face it to get an open score.

Training was not able to parse into competition and this is something you can see frequently. Strong guys and girls crumble under pressure and they perceive themselves as failing.

Dry run it. See the success in your head and take it on from a position of winning before you lift the bar the first time.

And in the end, he did well, getting a full round in before the clock ran out.