Are You An Exercise Extremist?

I’ve been a personal trainer since 2005 and have been into all types of exercise before that for decades. You could say I’ve seen a lot of fads and programs come and go; staples such as CrossFit, P90X, Insanity, the Biggest Loser and so on. They get big results and big attention. But are they sustainable and healthy for the average person?

Extreme programs seem to attract the type of mindset that’s drawn to quick, unsustainable fixes. In reality, the average person - a few pounds overweight, with a few aches and pains and generally in need of some fitness - does not need such a program. In fact, I would never recommend any of the above options because others work so well with just a bit of consistency.

Sure, you can get down to 7% bodyfat with P90X, but then what? You’ve beaten yourself up, through muscle and tendon strains, the result of overusing explosive movements or heavy weights. Your body has reached the highest pinnacle and then have nowhere else to go but down.

Crossfit also carries a higher risk of injury with its high-intensity regimen of complex weightlifting and ballistic bodyweight exercises. Crossfit forums are littered with stories of torn blisters to a ruptured Achilles tendon and torn knee cartilage.

And the “Biggest Loser” takes obese Americans and pits them against each other in a battle to lose the most weight, yet the show's focus on competitive weight loss is, at best, counterproductive and, at worst, dangerous.

I’m not saying everyone gets injured, but the possiblities definitely exist. You need to think in terms of decades. Your body eventually ages, slows down and you’ll have to change your approach. Beyond that, you can do long term damage to joints, bones and connective tissues that can all be irreparably worn over time, hindering you in later life.

Thinking that exercise has to be extreme or risky to be effective is a common notion in our modern society. If your goal is extreme results, then you’ll have to accept the sacrifice and risks of that lifestyle. But that’s not what health is about. You can get from point A to point B in a reasonable manner and achieve excellent results with a consistent, intelligent approach that will last a lifetime, without injury. Or you can go all out, racing ahead with abandon, creating disastrous injuries with overly heavy weights, sloppy form, overlong workouts, and an over-taxed nervous/immune system.

Some experts even believe extreme endurance puts extreme demands on the cardiovascular system. One study found that repeated extreme exercises can "remodel" the heart, thickening the muscle's walls and scarring tissue.

I’m writing this because I’ve been to the other side - the extreme approach - and I always tell my clients it’s not worth it in the long-run. I’ve had enough injuries and dates with therapeutic professionals to last me a lifetime. But I still exercise regularly, without training so hard or so recklessly that I create new problems.  The old problems are enough, thank you.  And while my workouts may have changed, I’m still pleased with my results.

As a trainer, my job is to keep my clients safe while still getting result. My job is to give effective training that is optimal, not maximal. It’s a fantastic middle ground that gives the most benefit for the buck, without all the risk.

The key is to get the right amount. So, feel free and exercise to reap all the benefits. Just don’t undo them through an excess approach.