High-Intensity Workouts Are Highly Popular -- but Be Careful

Because the fitness industry is largely unregulated, he said, it pays for consumers to first carefully investigate their prospective classes, both in person and by talking with others who have been there. They should look for fitness trainers who have national certifications, and try to sample a class before signing up, he said. "The conservative approach would be a good idea. Unless you're a super-fit athlete or have been a Marine, it's a really good idea to ask for referrals of programs from friends or colleagues or family who have participated and who mirror your fitness level and goals," Florez said. CrossFit classes have been increasing in popularity in the El Paso, Texas area for months. The phenomenon began in the 1980s and has been gaining interest since. It offers high-intensity workouts intended to build strength and enhance physical conditioning. "They are very scalable according to your fitness level, so anybody can do it -- any age, size or gender," said Jorge Talavera, manager at EFS Training Center/CrossFit El Paso. "We do try to make some routines dynamic and intense, but, of course, we don't want you to hit the red zone every time." He said the biggest difference between CrossFit and other exercise regimens is its focus on functionality: "When you do things like the squat, it's not something you do braced against the wall. It's something you do to pick up the kids or get your grocery bags. It's functional movement instead of trying to isolate muscles," he said.

He said CrossFit classes work on cardio endurance, stamina, strength, flexibility, power and speed. The workouts change daily and incorporate movements such as tossing a weighted ball, doing pull-ups, deadlifting weight, and running. Participation costs about $150 a month. Talavera said his business recently started CrossFit Kids, which scales the workouts done for children ages 3 to 16. "It really begins to educate their bodies to be active and to develop their bodies the way they should, which is functional flexibility, to be able to start to get some strength," Talavera said. Boot Camps Just as intense as CrossFit are fitness camps that use military-like instruction to whip clients into shape. Hoping to draw in clients eager to lose weight and emulate reality TV shows, Go Fit Camp awards $1,000 to the person who loses the most weight in its "Camp Biggest Loser." Go Fit Camp's owner, Leon Daniels, said most participants in his six-week camp lose between 12 and 15 pounds, but he has seen clients lose up to about 30 pounds in that time. "I get very few people that are really in shape," he said. "Usually, the people that come to my camp haven't worked out in a few years." Some are referred to him by their doctors to help get in shape and battle high cholesterol, diabetes or high blood pressure. Cost of the class depends on the participant's fitness goals.

"Each week we are doing something harder and different," Daniels said. Florez said CrossFit and boot camps offer good, effective workouts, but he cautions people to honestly gauge their fitness levels and limitations before they begin. He said participants need to listen to their bodies and stop the activity if there is too much pain with an exercise or if the routine leads to vomiting. Ignoring such signs can lead to injuries. "It's dangerous to go beyond your limitations," he said. People shouldn't feel pressured to do exercises they don't feel physically capable of. "If it makes you vomit, that's not necessarily a great thing." Pole Fitness For a completely different type of exerciser, pole fitness classes offer a fun and trendy workout. "As a fitness professional, any time you start a program where you're moving more than you have been moving and it's supervised and there's someone there to guide you and has certification, it's generally a good thing," Florez said. At some new businesses, the vertical poles often seen in strip clubs have become exercise tools used to enhance strength, flexibility and coordination. "Anybody can do this. It's aimed for anybody at any fitness level," said Shaka Spagnoletti, owner of Fit Pole in East El Paso.

She said her beginners' class teaches four basic spins, and the spins increase in difficulty and intensity as the client's skill level increases. Cost is $20 to $60 per class. "It's a combination of aerobics, gymnastics, yoga, ballet, hip-hop and reggae with a feminine touch," she said. Her business opened in March. "Normally, when you go to the gym the workout is always the same -- the treadmill, you do bicep curls. The difference here is you're using your own body weight," Spagnoletti said. Florez said drudgery is one of the biggest reasons people don't follow through with exercise. He said finding a fun program can make a big difference in a person's likelihood to stick with it. Erica Molina Johnson may be reached at emolina@elpasotimes.com; 546-6132. How Much Exercise?Check with your doctor about appropriate physical activity for you, especially if you have a chronic health condition such as heart disease, arthritis or diabetes. In general, adults should get at least 2 1/2 hours of moderate-intensity aerobic activity every week and muscle-strengthening activities for all major muscle groups on two or more days every week. Similar benefits come from 75 minutes of vigorous, intense aerobic activity a week plus muscle-strengthening activities for all major muscle groups on two or more days every week.For greater health benefits, adults should get five hours each week of moderate intensity aerobic activity, plus muscle-strengthening activities for all major muscle groups on two or more days every week. Or get 2 1/2 hours of vigorous-intensity aerobic activity every week and muscle-strengthening activities for all major muscle groups on two or more days every week.You can also combine moderate and vigorous aerobic activity with muscle-strengthening activities for similar benefits.Aerobic activity can be broken up into 10-minute chunks to achieve the same results as longer periods of exercise. DefinitionsAerobic activities are those that increase the heart rate. Activities such as shopping, cooking or doing the laundry don't qualify as aerobic activities.Moderate-intensity aerobic activities include brisk walking, water aerobics, riding a bicycle on level ground, and pushing a lawn mower.Vigorous-intensity aerobic activities include jogging or running, swimming laps, riding a bicycle on hills or at fast speeds, and playing basketball.Muscle-strengthening activities include lifting weights, using resistance bands, heavy yard work such as digging, yoga, and using your body weight for exercise resistance, as in push-ups and sit-ups. Source:"Centers for Disease Control and Prevention