Okay I am either going to upset a lot of people, or just make them think a little more. I am hoping for the latter. First of all, let me say that I am an exercise junkie, who is willing to try just about anything to get in shape. I also believe each individual should find their own fitness calling and run with it.
As I mentioned before, I have tried just about every exercise program you can think of: Bodypump, spin, weight training, bikram yoga (love it by the way), running, and yes I have done CrossFit. So what is this CrossFit? According to the trusted source of Wikipedia :), 'CrossFit is a strength and conditioning brand that combines weightlifting, Olympic-style weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.'
Doesn't sound like a bad deal does it. You get to run, lift weights, jump over boxes, do gymnastics, use kettlebells which all leads to a better physical you. But here is the kicker. You get to do all these things in one session. Essentially you are given time limits of say 20 minutes. Within that period you must do as many reps as you can of certain routines.
Routines are not for your average weekend warriors and are found on www.crossfit.com, a web site run by CrossFit founder Greg Glassman. Workouts have odd names, such as "Cindy: 20 minutes of as many repetitions as you can of 5 pull-ups, 10 push-ups, 15 squats." There is also "Fight Gone Bad, which entails rotating through five exercises, including throwing a 20-pound ball at a target 10 feet away." Typically you train for three days straight, and rest for one.
So here is the million dollar question. Is CrossFit a safe program? Before, I answer that question, let me first state this. There are inherent risks with any exercise program. But, lets face it, you just want me to answer the question :). In my opinion CrossFit is not a safe program, because of three main reasons: lack of qualified supervision, cookie-cutter programs, and the risk of rhabdomyolysis (poisoning of the kidneys, when muscle fiber breaks down and is released into the bloodstream).
As I mentioned before, individuals log on to www.crossfit.com to download daily workout plans, which they often do on their own. Here is the problem with that concept. Outside of the elite and professional athletes that have qualified trainers and utilize CrossFit principles, the mass majority of the participants are regular everyday people who train on their own.
With that being said, how many individuals can say they are skilled in all the various disciplines that CrossFit incorporates? For example, I am a certified personal trainer, but I am not certified in kettlebell training. I also have a working knowledge of Olympic-style weightlifting, but by no means am I proficient. Now combine this into a no holds barred workout, where the object is to do as many reps as possible within a short window, and you will often find the average CrossFitter uses poor form. With poor form, comes the high risk of injuries, even amongst the superfit. Even Glassman admits in a New York Times (NYT) article dated November 22, 2005, that "It can kill you," he said. "I've always been completely honest about that." Moreover a chiropractor friend of mine, who will remain anonymous, once said "Crossfit brings him a fair amount of patients."
As I stated earlier, the programs are cookie-cutter. According to the NYT, "CrossFit exercises can be made more or less intense based on a person's abilities, but the workouts are the same for everyone, from marines to senior citizens." Fabio Comana, an exercise physiologist at the American Council on Exercise finds this to be a problem. In the above mentioned NYT article, Comana states, "My concern is that one cookie-cutter program doesn't apply to everyone," He said people in their 60's who have osteoporosis, for example, may not be able to do an overhead press, which entails pushing a barbell over one's head.
This leads me into my third issue with CrossFit, the risk of rhabdomyolysis. Remember the object is to do as many reps as you possibly can, in a short period of time, with limited breaks. This can cause a tremendous amount of muscle fiber break down, which in turns gets into your bloodstream, possibly leading to kidney poisoning. Case in point, Brian Anderson in his first CrossFit session, swung a 44-pound kettlebell over his head and between his legs. The aim was to do 50 quick repetitions, rest and repeat. After 30 minutes, Mr. Anderson, at the time a 38-year-old member of the special weapons and tactics team in the sheriff's office in Tacoma, Washington, left the gym with his muscles sapped and back pain so excruciating that he had to lie in the driveway to collect himself.
That night Anderson was admitted to the emergency room where doctors told him he had rhabdomyolysis. He spent six days in intensive care. In another case, a former sailor, Makimba Mimms, in 2007 filed a lawsuit in Prince William County, Va., Circuit Court. Mimms was seeking $500,000, as well as punitive damages, in connection with the permanent disability allegedly suffered as a result of performing CrossFit workouts under the direction of a trainer at a Manassas, VA gym. Please note that Glassman was not listed as a defendant. Rhabdomyolysis, Mimms contends "happened to him in one intense exercise session Dec. 11, 2005, in which, he said, he suffered injuries he has yet to recover from."
Now from reading all this, its easy for one to conclude that I am completely against CrossFit. Quite the contrary. I believe it has several benefits, such as keeping people active and preventing boredom by mixing up workouts. But until they address the three issues I discussed, which I believe is possible, I cannot endorsed this type of program. Especially for the novice participant. However, if you believe that these issues have been addressed, feel free to leave a comment, and facts to corroborate your statement, and I will definitely respond to you.
Monday, September 19, 2011
Saturday, September 17, 2011
Supplement Review: Alpha-Lipoic Acid
What is Alpha-Lipoic Acid?
Alpha-Lipoic Acid (AlA). Sounds like a mean prize fighter doesn't it. Essentially its an antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Antioxidants are substances that attack "free radicals," waste products created when the body turns food into energy. Free radicals cause harmful chemical reactions that can damage cells in the body, making it harder for the body to fight off infections. They also damage organs and tissues.
Benefits of ALA
One of the beauties of ALA is that its both water and fat soluble, which in layman terms means it works throughout the entire body. But one of the best benefits of ALA is that it appears to lower blood sugar levels. This of course is important for individuals who are diabetic. But this also mean it can assist with weight loss. Essentially, if you are able to control your bodies sugar levels, then you in turn control its insulin response. This mean the body is better at utilizing sugar for energy, and not storing it as fat.
How do we get ALA
A healthy body makes enough ALA. It is also found in red meat, organ meats (such as liver), yeast (particularly Brewer's yeast), and in very small quantities in spinach. But ALA can also be supplemented through 30 to 100mg tablets.
Recommended Daily Allowance For Adults
There are no recommended daily allowances. But for general antioxidant support, the rule of thumb from most sources seems to be 20-50mg per day. "However, oral ALA is reported to be well tolerated in doses up to 600 milligrams per day, and 200-300 mg a day is frequently used in Europe as a therapeutic adjunct in treating diabetic neuropathy." But as I always say to clients, check with your doctor before doing any supplementation.
Side Effects
According to the University of Maryland Medical Center Website:
No evidence suggests whether or not alpha-lipoic acid is safe for women who are pregnant or breastfeeding, so such women should not take alpha-lipoic acid.
Side effects are generally rare and may include skin rash.
Alpha-lipoic acid can lower blood sugar levels, so people with diabetes or hypoglycemia should take alpha-lipoic acid only under the supervision of their doctor. (See "Interactions" section.)
Results of animal studies suggest that people who are deficient in thiamine (vitamin B1), a condition often associated with alcoholism, should not take alpha-lipoic acid.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use alpha-lipoic acid without first talking to your health care provider.
Insulin and drugs that lower blood sugar -- Apha-lipoic acid can combine with these drugs to further reduce blood sugar levels, resulting in hypoglycemia (low blood sugar). Tell your doctor before taking alpha-lipoic acid and monitor your blood sugar levels closely; your doctor may need to adjust your medication doses.
Thyroid-regulating medications, Levothyroxine -- Apha-lipoic acid may lower levels of thyroid hormone. Blood hormone levels and thyroid function tests should be monitored closely in people taking thyroid hormones who are also taking alpha-lipoic acid.
Alpha-Lipoic Acid (AlA). Sounds like a mean prize fighter doesn't it. Essentially its an antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Antioxidants are substances that attack "free radicals," waste products created when the body turns food into energy. Free radicals cause harmful chemical reactions that can damage cells in the body, making it harder for the body to fight off infections. They also damage organs and tissues.
Benefits of ALA
One of the beauties of ALA is that its both water and fat soluble, which in layman terms means it works throughout the entire body. But one of the best benefits of ALA is that it appears to lower blood sugar levels. This of course is important for individuals who are diabetic. But this also mean it can assist with weight loss. Essentially, if you are able to control your bodies sugar levels, then you in turn control its insulin response. This mean the body is better at utilizing sugar for energy, and not storing it as fat.
How do we get ALA
A healthy body makes enough ALA. It is also found in red meat, organ meats (such as liver), yeast (particularly Brewer's yeast), and in very small quantities in spinach. But ALA can also be supplemented through 30 to 100mg tablets.
Recommended Daily Allowance For Adults
There are no recommended daily allowances. But for general antioxidant support, the rule of thumb from most sources seems to be 20-50mg per day. "However, oral ALA is reported to be well tolerated in doses up to 600 milligrams per day, and 200-300 mg a day is frequently used in Europe as a therapeutic adjunct in treating diabetic neuropathy." But as I always say to clients, check with your doctor before doing any supplementation.
Side Effects
According to the University of Maryland Medical Center Website:
No evidence suggests whether or not alpha-lipoic acid is safe for women who are pregnant or breastfeeding, so such women should not take alpha-lipoic acid.
Side effects are generally rare and may include skin rash.
Alpha-lipoic acid can lower blood sugar levels, so people with diabetes or hypoglycemia should take alpha-lipoic acid only under the supervision of their doctor. (See "Interactions" section.)
Results of animal studies suggest that people who are deficient in thiamine (vitamin B1), a condition often associated with alcoholism, should not take alpha-lipoic acid.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use alpha-lipoic acid without first talking to your health care provider.
Insulin and drugs that lower blood sugar -- Apha-lipoic acid can combine with these drugs to further reduce blood sugar levels, resulting in hypoglycemia (low blood sugar). Tell your doctor before taking alpha-lipoic acid and monitor your blood sugar levels closely; your doctor may need to adjust your medication doses.
Thyroid-regulating medications, Levothyroxine -- Apha-lipoic acid may lower levels of thyroid hormone. Blood hormone levels and thyroid function tests should be monitored closely in people taking thyroid hormones who are also taking alpha-lipoic acid.
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