Cross Fit, or Crossed Out??

The Case Against CrossFit

A closer look at this controversial workout program

by Charles Poliquin

"The best program is the one you're not using," is one of my favorite axioms. I say this because I've never believed that there is one perfect workout system. The high-intensity training methods of the late Arthur Jones work...for a time. Strongman training works...for at time. And weightlifting and powerlifting methods work...for a time. Variety, whether it be correcting a lack of it or too much of it, is one of the keys to making continual progress with your training and achieving your goals. And that brings up the topic of CrossFit, Inc. ^TM.

If you Google the words "Poliquin" and "CrossFit," you'll find that there has been a considerable amount of discussion about my recent comments on another website about this method of training. Although my intent was to make a few general comments about what I thought of this method of training - and throw in a few wisecracks in the process - it's obvious that a more in-depth discussion about CrossFit is in order. So, here it is.

What is CrossFit?

Founded by Greg Glassman nearly three decades ago, CrossFit is a militaristic type of workout that uses a variety of training methods, including gymnastics and Olympic lifting, using short rest intervals. CrossFit is very popular with the military, police forces and mixed martial artists. CrossFit offers certifications, and graduates can pay a fee to become an affiliate. And because the equipment used is relatively inexpensive, it's relatively easy to open a CrossFit gym.

Often with CrossFit you won't perform the same workout twice, and because CrossFit often facetiously uses feminine names to describe their workouts, your training schedule might look like this: Monday, "Fran"; Wednesday, "Grace"; Friday, "Helen." Here are some workouts I've found on a CrossFit website:

Linda

Perform the following circuit using this repetition scheme 10/9/8/7/6/5/4/3/2/1 - for time:
A1. Deadlift, 1 1/2 Bodyweight
A2. Bench Press, Bodyweight
A3. Clean, 3/4 Bodyweight

Nancy

Perform five sets of the following superset, for time:
A1. 400 meter run
A2. Overhead squat 95 lbs x 15

Diane

Perform three supersets of the following exercises, for time, performing sets of 21/15/9 reps.
A1. Deadlift 225 lbs
A2. Handstand push-ups

The CrossFit program is controversial. A New York Times article published on December 22, 2005, presented these quotes by Glassman: "It can kill you...I've always been completely honest about that," and "If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don't want you in our ranks." The article also said that a popular axiom among CrossFit practitioners is "I met Pukey," which suggests they have vomited as a result of training so hard. Notes the author of the article, Stephanie Cooperman, "Some even own T-shirts emblazoned with a clown. Pukey. CrossFit's other mascot is Uncle Rhabdo, another clown, whose kidneys have spilled onto the floor presumably due to rhabdomyolsis." Rhabdomyolsis is a serious kidney disease, often associated with excessive exercise.

On the legal side, on October 9, 2008, the Associated Press filed this story:

“MANASSAS, Va. — A former Navy information systems technician has been awarded $300,000 after suing a Manassas gym over an exercise program he says left him permanently disabled.

“Makimba Mimms, 29, of Bristow says the CrossFit workout he did in 2005 caused him to urinate blood and his legs to swell.

“Mimms sued Manassas World Gym, where he did the workout; Ruthless Training Concepts, a CrossFit affiliate at the time; and a Ruthless employee who administered the workout. A Prince William County jury found all three defendants liable Wednesday.”

In the legal complaint, these were the specific breaches of duty (constituting negligence or gross negligence) cited against instructor Javier Lopez:

• He failed to exercise ordinary care.
• He failed to refrain from injuring plaintiff.
• He failed to give plaintiff proper and reasonable instruction.
• He gave plaintiff unreasonable and hazardous instructions, entreating and demanding that plaintiff exert extraordinary effort, not cease to rest, not cease to drink fluids or regain his strength, breath and resilience.
• He failed to refrain from exposing him to extraordinary hazards and actual injury to his person.
• He failed to observe and monitor plaintiff so as to guard and protect him from injury.

In the basic CrossFit certification, which costs $1,000, participants are introduced to numerous workout protocols and exercises, including the Olympic lifts. According to recent comments on a website from an individual who went through the certification, and from information that I viewed on their website, these certifications primarily consist of participating in workouts. There is no written exam to determine if the participants fully understand the material presented. Pay $1,000 and you are certified, and pay $1,000 and you can promote your business as an affiliate. The first CrossFit gym opened in 1995, and I've read where there are now over 600 CrossFit affiliates.

A Cause for Concern

Many individuals love CrossFit, and in fact it has been criticized as having a cultlike following. Many of these individuals believe it is the perfect program that will enable them to achieve their goals and are very satisfied with their progress. And I have no doubt that some individuals have never been injured from CrossFit. That being said, here are six of my major issues with this form of training.

1. Lack of Sufficient Testing Protocols. In looking over detailed notes from a CrossFit certification, I was concerned about the lack of testing for structural balance issues with trainees. There are protocols for beginning, intermediate and advanced workouts using multi-joint movements. But in my work with Olympians in 20 different sports and with numerous professional athletes, before having any athletes perform their first power clean or squat, I recommend a series of structural balance tests to red-flag muscle imbalances that could increase the athlete's risk of injury. And if there is a history of injuries with an athlete, those should be addressed in any workout design.

One reason Olympic shot-putter Adam Nelson could not perform power snatches before I started working with him was that he had adhesions in his rotator cuff muscles - after we addressed this injury with such treatments as Active Release^TM, Nelson was able to reintroduce this valuable exercise in his workout and within a month did 286 pounds for three reps. Jim McKenzie, a professional hockey player I've trained, went from a 280-pound close-grip bench press to 380 pounds in less than four months by focusing on corrective exercises - and for the first three months of this program Jim did not perform bench presses!

2. Focus on a Single Training Protocol. In regards to the concept of specificity, the protocols in CrossFit are not appropriate for developing the highest levels of strength or power or speed. It is doubtful that you will see any elite powerlifters, weightlifters or sprinters using CrossFit protocols as their primary method of conditioning. For example, I'm training Sam Baker, an NFL lineman who needed to dramatically increase his strength and muscle mass. Prior to Baker's entering the NFL, where he went as a #1 draft pick, in two months my training protocols enabled him to add 25 pounds of solid muscle, reduce his bodyfat by 8.1 percent, increase his vertical jump by four inches and significantly increase his strength. I didn't accomplish this by having him superset high-rep push-ups with mile runs.

Many sport coaches often overemphasize energy system training with athletes, often to the detriment of other physical qualities. Check out any exercise physiology textbook and look at the studies performed on elite athletes and their VO2 maxes. It is not necessary for a baseball player, or a basketball player for that matter, to have a VO2 max of 70. The promotional materials I've read about CrossFit imply that this type of training addresses all the strength and conditioning needs of an athlete, but the concept of specificity suggests that if you try to excel at everything it is unlikely that you will reach the highest levels at anything. This is why we don't see individuals who can run a mile in four minutes flat and also bench press 500 pounds.

3. Insufficient Instruction for Teaching Complex Training Methods. It takes more than a single weekend seminar to develop the competency to teach certain types of exercises or be able to adequately prescribe protocols for complex training methods. In this category I would include the classical Olympic lifts, strongman exercises and plyometrics. Often in the strength coaching profession these aforementioned training methods have been criticized as dangerous; but when you look at why athletes become injured from these training methods, it can often be traced to poor technique.

4. Inappropriate Repetition Brackets for Complex Exercises. Although high repetitions and short rest intervals can be used to develop muscular endurance, these protocols should not be used in some exercises. This is especially true with the Olympic lifts, as it is difficult to maintain proper technique when using high reps with these exercises - especially when supersetting them with other multi-joint exercises such as deadlifts. Simply watching CrossFit trainees performing these lifts in videos on their website will confirm this truth. Further, the Olympic lifting movements are most appropriate for developing power; if you want to develop muscular endurance, simpler movements should be used.

5. Inappropriate Exercise Order. To achieve specific responses from exercises, the exercise order should be addressed. As shown in the "Linda" workout described earlier, what is the logic in fatiguing the lower back with deadlifts prior to performing power cleans? To activate the high-threshold motor units with power cleans and to perform them with optimal technique, all the sets of the power clean should be performed before deadlifts. Further, combining weight training exercises with sprints places an athlete at a high risk of injury, especially to the hamstrings.

6. Endorsement of Controversial Exercises. On one website of a CrossFit affiliate, I saw video clips of athletes jumping onto cars and standing on Swiss balls. I appreciate having a wide variety of exercises to use with clients, but you have to question the logic of using such high-risk exercises in a program.

The principle of individuality suggests that not everyone will response equally to the same workout program, and that for optimal results a workout program should take into account those factors that are responsible for this difference. If you're an 18-year-old Army recruit about to be deployed to Iraq, then perhaps the CrossFit program might be appropriate for this individual. If you're an elite athlete trying to reach the highest levels in your sport, a CrossFit approach may not be the optimal way to train.

Because of these concerns, I cannot recommend CrossFit training, especially for those seeking the highest levels of athletic performance. But in the interest of being open-minded, let's leave it at this: Despite its many inadequacies, CrossFit is a workout system that is continually evolving. It'll be interesting to see how the program changes as more athletes, and non-athletes, participate in this program.

About the Author:

CHARLES POLIQUIN
Founder, Poliquin Performance Center

Charles Poliquin is a native of Ottawa, Canada. While completing graduate studies in Exercise Physiology in Canada, Charles began coaching athletes, a career move that has resulted in hundreds of medals, wins and personal bests of many elite athletes. He is known worldwide for producing faster athletes. When a country wants a Gold medal, they come to Charles.

Coach Poliquin has been hailed as the most successful strength coach in the world. He has spent years-researching European journals (he is fluent in English, French and German) and speaking to other coaches and scientists in his quest to optimize training methods. He has perfected the art of writing routines that produce results, and his books and courses are the culmination of his theories and knowledge.

Charles Poliquin has lectured extensively on practical and theoretical aspects of physical conditioning in eight different countries and in 3 different languages. Charles has also written over 500 articles for various web sites, magazines and journals. His work has been translated in 7 different languages. English, Swedish, German, French, Italian, Dutch and Japanese.

Read one Man's word about his Paradigm experience.

"Jordan Weber contacted me after trying to locate more information on coach Schroeders training methods. After several weeks of communication I invited Jordan to visit us at Paradigm from his home in Richmond VA . Below, you will read his recount of his one-week experience with us" -JW

What makes Paradigm Performance Lab different from other "elite" level athletic training centers is its near surgical precision in eliciting the desired training effect.

The Lab does this by "rewriting" the software that is our nervous system, the governor of athletic performance. To understand the role of the nervous system in sport consider this: why can elite level featherweight powerlifters squat, bench, and deadlift more than most bodybuilders twice their size? The featherweight powerlifters' training has elicited an adaptational response from his nervous system that more than makes up for his lack ofmuscular size. Muscle size only matters if everything else is equal (and everything else is never equal). Truly understanding the role of the nervous system, the coaches at Paradigm Performance Lab have created new methodics as well organize old methodics in ways never before seen. Their unique training system elicits only the desired response from the nervous system and affects no other athletic trait (absolute strength,acceleration strength, starting strength, absolute speed,speed-strength, strength-speed, endurance governed by type IIB musclefiber (fast glycolytic muscle fiber), etc.) This ability allows extreme precision in the training of the athlete- think sport specific. TheParadigm system couples extreme training with the most theurapeutic recovery techniques in sport, allowing the athlete to train at a higher intensity, faster, and longer without the usual symptoms ofover training. The Accelerated Recovery Performance machine is key in this regard. It stimulates the nervous system through electrical impulses, in essence, "teaching" the nervous system how to duplicate the impulses of the A.R.P. Do not think, however, that the Paradigm system only affects the nervous system. By focusing on the nervous system alone, Paradigm can elicit the desired response from the vegetative systems as well as from the musculo-skeletal system because everything in the body is governed by the nervous system (i.e. stimulating thenervous system properly will cause the muscles, heart, ligaments,hormones, etc. to adapt properly). This system is extremely advanced yet remarkably simple. It is the culmination of the most relevant research particularly from the former Soviet Union that makes this system second to none. Paradigm's Joe Krzemien, John Williams, and Chris Fryrear'spersonal experience matches the research to create a disciplined training atmosphere with the most effective methods available.

On a personal note,

I traveled to Paradigm to learn about their methods. Coming from a background of personal research into Eastern Bloc training methods, I was fascinated by John Williams' depth of knowledge and sincere passion for making his athletes the best. John reminded me of Mr. Miyagi from the "Karate Kid" through his very calm and deliberate yet intense demeanor. The gym is very small and intimate. There is no yelling or psyching up. Every athlete gives maximum effort yet strives to keep the mind as calm as possible. The emphasis on the power of the mind and the psychology of the athlete is striking. Expect to work extremely hard without showing any obvious signs of discomfort in the face or shoulders. Even if you feel worn out neurologically the A.R.P. will revive you. After my 7th training session in 3 and a halfdays I was neurologically fried but John used the A.R.P to help me to recover. After just one 20 minute session, the A.R.P had sent me into a deep state of relaxation even slowing down my heart rate by about 10beats per minute for the next few hours. Technique is of prime importance. Nothing comes before technique. To practice wrong techniqueis to engrain the wrong motor pattern which researchers now understand to have permanent effects on the athlete's neurological state.
When I returned home, after a few days of rest, I realized that my dynamic effort chin up was much more explosive (I can chin my bodyweight(135 lbs.) + 105 lbs, a one armed chin is my goal), despite never performing a chin up while I was at Paradigm. I can not wait to test mysquat, bench, vertical jump, and deadlift. I am continuing to use Paradigm's methods and miss the atmosphere of that small gym as well as John's expertise. Joe was also great as he fixed my nervous system in a matter of minutes. Chris'continuous support and coaching made sure that I learned the correct technique for every position. Thank you to everyone at Paradigm. I learned an incredible amount about training and myself.

More perils of aerobic training....

Six reasons why aerobic work is counterproductive

Getting Maximum Results
As a Strength Coach and a Personal Trainer for 15 years, I’ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work.

What’s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”
When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”
The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.”
Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:

(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.
This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?

(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.
If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.”

(3) Aerobic training increases oxidative stress which can accelerate aging.
According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.

(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences
According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.”

(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.
If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.

(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.
When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult.

Keith Alpert is a well respected strength coach from the Boston area, who has a very strong record in the professional basketball area. Welcome to the blog, Keith!

Coming up in “Part 2” of this article: we’ll examine some alternative exercise strategies which can help you break through a plateau as well as being healthier for you.

You have a problem with my Butt?

Q: Coach John, "I can't seem to get my speed to improve anymore, why do you think that is?"
A: Maybe your butt is weak!
Q: HUH?

Weak buttocks ruin the athlete!

“The gluteus medius should be considered in every running injury because it largely affects the normal function of the posterior chain.”

“So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique.” The deep-lying glut med muscle is normally associated with movement, but, its key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. This pelvic restraint prevents excessive hip sway or roll of the type that is classically known as “Trendelenburg gait”.

But even short of the tell-tale waddle of a Trendelenburg, there are various adaptations that runners make to compensate for weakness in gluteus medius.

How athletes cheat to compensate for weak buttocks Adaptations Areas at risk of structural overload

1. Excessive lateral pelvic tilt (Trendelenburg)Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)

2. Medial knee drift Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)

3. Lateral knee drift Medial tibiofemoral compartment (via compression), ITB, posterolateral compartment, popliteus

4. Same-sided shift of trunk (lateral flexion of trunk) Lumbar spine (increased disc and facet joint compression), SIJ (increased shear)

All these various compensations can herald potentially chronic injury for the runner, including shin splints and Achilles tendinitis. The three tests he uses alongside video analysis to assess glut med strength, including this one, the “clam-shell”: “In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. The athlete has to open their knees while keeping heels together, and most importantly, holding the pelvis completely still. If the pelvis moves it means the athlete is unable to isolate the muscle and is trying to recruit ‘cheating’ muscles such as TFL.”
Begin with 2 sets of 30-50 repetitions per side and repeat three to four times weekly.

John Williams C.S.C.S, CARPT
Director of Paradigm Performance Lab
Suwanee, GA.
770-815-3531

Are you in the three percent?

Here is a great rule for success: Think on paper.
Only about 3 percent of adults have clear, written goals.

These people accomplish Five or TEN times as much as people of equal or better education and ability but who, for whatever reason, have never taken the time to write out exactly what they want.

There is a powerful formula for setting and achieving goals that you can use for the rest of your life. It consists of seven simple steps. Any one of these steps can double and triple your productivity if you are not currently using it.

1. Decide exactly what you want. Either decide for yourself or sit down with your coach, boss, or advisors and discuss your goals and objectives until you are crystal clear about what is expected of you and in what order of priority.

2.Write it down. Think on paper. When you write down a goal, you crystallize it and give it tangible form. You create something that you can touch and see. On the other hand, a goal or objective that is not in writing is merely a wish or a fantasy. It has no energy behind it.

3. Set a deadline on your goal; set sub deadlines if necessary. A goal or decision without a deadline has no urgency. It has no real beginning or end. Without a definite deadline, you will naturally procrastinate and get very little done.

4. Make a list of everything that you can think of that you are going to have to do to achieve your goal. As you think of new activities, add them to your list. Keep building your list until it is complete. A list gives you a visual picture of the larger task or objective. It gives you a track to run on.

5. Organize the list into a plan. Organize your list by priority and sequence. Take a few minutes to decide what you need to do first and what you can do later. With a written goal and an organized plan of action, you will be far more productive and efficient than people who are carrying their goals around in their minds.

6. Take action on your plan immediately. Do something. Do anything. An average plan vigorously executed is far better than a brilliant plan on which nothing is done. Resolve to do something every single day that moves you toward your major goal. Build this activity into your daily schedule. You may decide to read a specific number of pages on a key subject. You may call on a specific number of prospects or customers. You may engage in a specific period of physical exercise. Whatever it is, you must never miss a day.

7. Keep pushing forward. Once you start moving, keep moving. Don't stop. This decision, this discipline alone, can dramatically increase your speed of goal accomplishment and boost your personal productivity.

High Intensity Exercise - Start Doing Some Here's Why - And How - Part 1by Ryan Andrews

How's That Metabolism?It's bound to happen to your friends. It's likely to happen to your family. In fact, if you take a look around, about 95 out of every 100 people will experience the dreaded age-associated metabolic decline.Research now shows that, on average, folks experience a 2-4% decline in their resting metabolic rate with each passing decade after the age of 25.

Add to this metabolic decline a 5lb loss of muscle mass with every decade and getting older is a depressing proposition.Indeed, for most people these declines are all but definite. However, you're not most people. You've got access to us.

We're going to teach you how to off-set what some erroneously believe is inevitable. Will Work For OxygenWhen it comes to metabolism and muscle preserving strategies, intense exercise is the king. With it, you get to keep that muscle mass and fuel that metabolism. Without it, you get to politely smile while you wave bye-bye to your youth, muscle strength, lean mass, and metabolic rate.

Now, the big question is this; what qualifies as "intense exercise."

Well, certainly resistance training (strength training) is one of the biggies. However, there are a host of other types. Here are a few, taken from the menu of activities that we've prescribed to our clients:

Interval Running, Climbing, Cycling, and Rowing
Resistance Circuits
Body Weight Circuits
Rope Jumping (Skipping)
Running Hills
Burpees, Jumping Jacks, and Other Plyometrics
Medicine Ball Tosses and Rotations
Kettlebell Exercises
Tire Flipping, Fireman Carries, Farmers Walking and Other Strongman Activities

Basically, any physically demanding task that a) incorporates many muscle groups and b) is done near your maximum heart rate qualifies. So feel free to invent your own form of intense exercise. Now, when you do an intense bout of exercise, you overload your muscles. This overload helps stimulate protein turnover, protein building, and gains in lean mass (or at least lean mass preservation).

But what about the cardiovascular system? Well, with all those muscles doing so much work, the cardiovascular system MUST respond by pumping blood faster and delivering a lot of oxygen to your working muscles. So you definitely get a cardiovascular benefit from doing intense exercise.In addition, your metabolic rate also benefits from the increased oxygen consumption. You see, the more muscle you have and the more exercise you do, the more oxygen your body will need. As oxygen generates 5kcal per liter consumed, a high oxygen demand means that your body is burning a ton of calories. After The StormNow, it should be clear that DURING exercise, your oxygen demands are high. That's why you're breathing so heavy. You're getting rid of the carbon dioxide your cells are producing at a high rate and you're taking in additional liters of oxygen.

However, the real key to intense exercise is what happens AFTER your exercise session.If your exercise is intense enough, your oxygen demand remains elevated for well after the exercise session. With low intensity cardio, you only benefit from a few minutes of additional oxygen demand (and metabolic activity). However, with high intensity activity, the oxygen demand can remain high for anywhere from 6 hours to 48 hours, depending on the intensity and duration of the exercise session. And remember, a bigger oxygen demand means more calories burned. So it's only your high intensity activity that boosts your metabolism 24-7.Now, the right question to ask would be this - why is oxygen consumption (and calorie burn) elevated after exercise? Well, after an intense workout, it's necessary for the body to metabolize additional fuel, replenish energy stores, and reload the depleted oxygen stores in the muscle and blood. Further, oxygen consumption (and metabolism) is boosted due to:

Higher body temperature
Increased activity of the heart and respiratory muscles
Elevated levels of hormones that increase metabolic activity
Energy absorbing pathways and the conversion of things like lactate into glucose or amino acids
Recovery of muscle damage

So, with intense exercise, more oxygen is being consumed (and energy being used) during the exercise, after the exercise, and pretty much all day long. Interestingly, you burn a lot of fat too, during this post-exercise period. During high intensity exercise, the rate of fat breakdown is high. However, fatty acid entry into the bloodstream is blocked.

The good news - upon termination of exercise, this block on fatty acid release subsides and the fats overflow into circulation for eventual oxidation during the recovery period. How cool - we're burning tons of fat even after we leave the gym! Beyond fat burning, when you do high intensity activity regularly, additional muscle will be developed. This creates an even further metabolic demand for the body and more energy is utilized for normal daily activities, even at rest.

Heck, only when you train with high intensity on a regular basis do you benefit from an increased thermic effect of feeding. So, make no mistake, if you want to avoid becoming another metabolic slowdown or obesity statistic, the bulk of your exercise should be of the high intensity kind.

But Easy Isn’t All That BadWith all the talk about high intensity training and conditioning – one may be led to believe that lower intensity exercise and normal activities of daily living are worthless. Not so fast. With low intensity exercise, or any easy physical activity, more oxygen is consumed (and energy is being used) during the exercise itself. However you don't get that post-exercise, all-day metabolic boost. Nor do you build much muscle. So, from the "metabolic therapy" aspect of things, low intensity activity doesn't deliver the most bang for your buck. Another drawback of low intensity exercise as your primary exercise mode is that there's an increased energy demand without any real muscle overload. Therefore muscle can become just another fuel source that is gobbled up to sustain your low intensity exercise energy needs. The best visual example of this scenario is the comparison between different types of athletes. Athletes involved with long, low intensity activities tend to be very thin and have minimal amounts of muscle mass. Athletes doing high intensity (thus shorter) activities tend to be bigger with more muscle mass.

However, again, don't take this to mean that low intensity exercise should be avoided. When combined with a high intensity exercise protocol, each of the drawbacks above is eliminated. The high intensity bouts boost muscle mass. And they also create 24-hour metabolism magic. However, the low intensity exercise does offer some additional calorie burning as well as improvements in the muscle gain to fat loss ratio when added to an intense exercise plan. Indeed, muscular sensitivity to insulin is increased for about 48 hours after a single bout of prolonged low intensity exercise. This probably explains some of the benefits associated with regular “non-exercise physical activity” during the day (e.g., stairs, walking to the bus, playing with kids, etc.) Another bonus for long bouts of low intensity exercise is that the synthesis of new fat is temporarily inhibited, probably due to the low insulin levels and increased counter regulatory hormones. Exercise + NutritionUnfortunately, many people think that eating an unhealthy diet can be reversed with more treadmill or, in general, gym-time. As you probably understand by now, sticking with the "I'll burn the Big Mac off on the treadmill" mentality could actually be doubly disastrous. More unhealthy food and more low intensity exercise can deteriorate overall health while promoting disease and deplete muscle mass in the long run! But even with high intensity exercise, you still need to watch your food intake.

Indeed, in a recent study we did, we were shocked to find that research participants training with an Olympic weight lifting coach and a group exercise instructor for over 5 hours a week saw little benefit from this training... So realize this diet is an intergral part of the equation