CrossFit is a global success story, practiced at more than 12,000 locations, with hundreds of thousands of adherents. The exercise program uses interval training and weights to challenge practitioners with strength and agility tests in a short timeframe.
More than a full-body workout, it also promotes a lifestyle of Paleo eating. The rigorous workouts and Paleo dieting will make any individual into a powerhouse -- or so the promoters claim.
The exercise regimen was promoted with a glowing portrayal on television’s 60 Minutes, in a segment that some critics claim didn’t dig deeply enough into some of the problems reported about the program. Others call it a cult-like organization that puts vulnerable people into dangerous activities.
There’s no doubt that CrossFit is seductive. It promotes a time-saving, high-intensity workout, and has extensive support networks for its participants. In a world where people are getting fatter and working longer hours, belonging to a group that’s fast, focused and supportive is highly tempting.
But then there are studies by some groups that provide worrying statistics.
CrossFit Studies
A 2013 study published by the Journal of Strength and Conditioning Research found that 97 out of 132 responders were hurt during CrossFit training. The spine and shoulders were most frequently injured, and nine injuries led to surgery.
The Orthopedic Journal of Sports Medicine had similar results in its study. They reported that a survey found lower back, shoulder and knee injuries were common for CrossFit enthusiasts.
The CrossFit organization denies that its program is the cause of excessive injuries and have sued some researchers to attack the survey methodologies and their findings. Proponents point out that any long-term exercise program can generate injuries, and there’s nothing unusual about CrossFit’s methods or results.
There is evidence backing up CrossFit as a great way to get in shape. A high-intensity workout has been shown to generate a calorie burn that’s 15 percent to 20 percent greater than a moderate, steady-paced workout of the same duration.
But is excessive endurance necessarily a sign of good health? The journal, Mayo Clinic Proceedings, has reported that the type of training usually associated with triathlons, marathons and long-distance bicycling can harden the arteries, harming cardiovascular health. Note that the Mayo Clinic is talking about high-intensity workouts, not normal exercise, which generally has a vast range of benefits.
Sudden Impact
The problem with CrossFit workouts may be that they require formerly sedentary people to leap into high gear from the start. A high-intensity workout requires preparation, and those who don’t normally move around a lot but find themselves squatting, lifting, jumping and otherwise moving in a fast fashion may overtax themselves. Experts suggest working up to form over three months, starting with flexibility exercises that will acclimate the body to the coming challenges.
One suggestion is meeting with a personal trainer before starting a workout program for a fitness assessment. This will help pinpoint any problem areas and help focus on where improvements are needed to participate in a strenuous CrossFit program.
Given the national problem of excessive obesity, why is CrossFit under fire? Here are some of the criticisms.
1) The Paleo Diet – Sometimes referred to as the “Caveman Diet,” the Paleo program concentrates on meat and vegetables as its staples. While giving up potato chips and white bread seems like a good idea, the controversial diet has been attacked by some nutritionists as misleading because our bodies have evolved since caveman days. Plus, caveman life was short, brutal and often had poor health, with many of the same problems modern man faces, including heart disease. In a U.S. News & World Report ranking of proper diets, the Paleo diet finished last. It lacked sufficient nutrition, that report claimed.
2) High injury rates – The non-stop pace and high-intensity workouts have some safety issues. As noted, many people get off the couch and jump right in, a sure-fire formula for injuries. The trainers may be certified, but in some cases, that means they attended a weekend course. By pushing people to their limits, some may exceed them, causing serious problems. For people who are already fit, they may be able to sustain the pace. Others may have difficulty but are forced to keep up by the relentless encouragement of others.
3) The workout health benefits are not necessarily clear – CrossFit founder Greg Glassman made a good point during his appearance on television’s “60 Minutes” profile – if you’re afraid of getting off your chair and being injured, then sit in your chair and be one of the 300,000 people whose sedentary lifestyle leads to death. But some studies have shown that intense workouts may, in fact, cause as many problems as they cure. Moderate exercise is best, but that isn’t the CrossFit philosophy.
4) Kidney problems - There is a rare disease called rhabdomyolysis, wherein muscle fibers are strained to the point of breakdown. When they enter the bloodstream, this can cause kidney damage. CrossFit has made light of the possibility, mocking those who suggest it’s common. Others are not so sure.
Clearly, there are many benefits to exercise, and CrossFit has helped many people attain fitness levels that they didn’t dream they could achieve. But there are clear dangers of working out so intensely, particularly if the participant has not been active in the recent past. Get some advice from a doctor before beginning any exercise program, particularly one as rigorous as CrossFit. While the program may be the best thing ever, it may require ramping up to a level capable of handling the pace.