Squat, flip, step add up to workout
While fitness is a relatively young industry compared to others, we’ve undergone several evolutions of activity. What was once popular is now old news, and yet the industry continues to grow at a rapid pace.
This week, I’ll discuss one of the latest trends in fitness and will introduce an exercise that typifies this unique training method.
Crossfit Inc. was founded in 2000 with one small gym in California. There are more than 3,400 affiliates nationwide today. This unique form of activity involves jump rope, body weight exercises and other functional movements in short, intense workout sessions. This approach has become one of the fastest growing forms of activity since the Pilates boom of the late ’90s.
Crossfit is very high-intensity and appropriate only for people without any apparent health risks, because of the allout effort required to perform the workouts.
That said, the workouts tend to be a lot of fun and are usually performed in a group setting, which adds to the community aspect of Crossfit.
Given its fast growth, you’ll likely come into contact with Crossfit in some shape or form. Should you jump in?
The first step is to evaluate whether your current fitness level and health condition will let you do these movements safely. There will be jumping, squatting, throwing objects and other types of movements that are likely to raise your heart rate very high. You want to be very confident about your ability to complete these movements without putting your health in jeopardy.
Assuming you pass all the entrance requirements, it’s time to tackle the workouts.
The exercises and activities are often done at a faster, more frantic pace than traditional strength training, so you’ll want to pay close attention to your form throughout the workout.
In addition, I would recommend wearing a heart rate monitor to keep a close eye on your cardiovascular effort.
Adding one or two Crossfit workouts a week can help you keep your workouts fresh. Most personal trainers will be familiar with this type of training, so just ask your local certified professional about it.
This week’s exercise is a perfect fit for those of you interested in adding this unique form of training into your existing routine. The Plate Flip is definitely something you won’t see in any textbooks, but it’s a killer.
1. Grab a 45-pound plate and head out to a grassy surface. Lay the plate flat on the grass and stand directly over it with one foot on each side.
2. Squat down and grasp the end of the plate closest to you.
3. Stand up forcefully and flip the plate over. Try to send the plate out of easy reach.
4. Step forward with both feet and repeat the flip.
5. Do 15 flips, rest for 60 seconds, then repeat in the opposite direction back to the starting line.
The Plate Flip is a nontraditional way to challenge the lower body outdoors or indoors. Combine this with jumping rope or some sprints and you’ve got a pretty solid Crossfit-style routine. Enjoy!