“Intensity is the independent variable most commonly associated with maximizing your rate of return on favorable adaptation.”
– Greg Glassman, Founder of CrossFIt
I too, don’t really understand what that meant. Upon further reading, let me try to summarize it for you.
Browse the web or talk with friends who do CrossFit and you will easily understand that working at high intensity levels is a big piece of our program. In fact, our definition of CrossFit — constantly varied functional movements executed at high intensity — says exactly that!
There is a reason we demand intensity, and it’s definitely NOT so that you can experience physical discomfort, grunting, finding yourself on the floor in a puddle of your own sweat, etc. While all of these things are great and may actually be indications that you hit high intensity in your workout, the real reason we need intensity is the results that are acquired when we achieve it.
Intensity is the pathway to results. When we say “results,” we mean actual measurable markers that demonstrate improvements in physical performance (improved strength numbers, improved running times, better gymnastics, etc.) and improvements in measurable classic health markers (body-fat percentage, resting heart rate, bone density, blood markers, etc.).
Putting yourself through more physical discomfort, grunting louder, or sweating more does not equate to intensity and, by extension, results.
Instead, the results come when you push past your comfort zone without overly compromising the quality of your movements.
High intensity may seem intimidating, and most of us had the impression of CrossFit via online videos depicting intensity in the gym, or the CrossFit Games highlight reels, and we assume CrossFit is only for elite athletes who can push themselves into the “pain cave” or finishing the workout on the floor grunting in pain.
On the contrary, in our program, intensity is relative to the individual and their physical and psychological tolerances. You don’t train like a CrossFit Games athlete the first day you walk into a CrossFit box. Our experienced and trained coaches are always ready to adapt you at whichever level of physical fitness you are at. Each workout has a goal — a stimulus — to achieve. The intended stimulus will inform how you scale the workout and our coaches are always ready and experienced enough to help you with that.
INTENSITY MATTERS BUT CONSISTENCY MATTERS MORE
The appeal of intensity can often overshadow the true driver of long-term results: consistency. This isn’t what people want to hear, but it’s reality. What keeps people hooked on CrossFit initially are the results they see in a short time — it’s truly unparalleled. But what good are those results if you stop after a few months or even a year?
We want consistency for years — even decades. Creating a consistent habit of working out a few times a week at your relative intensity along with consistent (not perfect) clean-eating practices for years is a better driver of long-term results than working out six to seven days a week with perfect nutrition, as the latter is not sustainable.
Consistency can be hard, and many rely on daily motivation — but motivation is often fleeting and we must be able to fall back on habits and discipline if we’re to be successful. Create habits and routine so exercise and nutrition are a normal part of your day. The accountability and community atmosphere of a CrossFit gym may be a key ingredient for driving consistency, especially during times when motivation is lacking.
Ask any of our members, and why they keep coming back day after day. If they are honest, you will find most of their answers would be summarized as “It’s really fun to do something hard together”.
If you want to start working on your health and fitness and make it consistent, contact us and we will be happy to assist you. If you are afraid or shy, grab a friend to come along.
Train’s goal is to improve quality of life by improving the health of the people in Klang Valley. We are a fitness center dedicated to helping you to reach your fitness goals. Visit us today at our location in Subang Jaya, Selangor.
