24 Ways to Move More. Nicole Tsong
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FITNESS
There may be multiple HIIT programs, like CrossFit, near you. First talk to folks who work out there to get a sense of whether it’s the right fit for you. Look at gym photos and see if they reflect a variety of ages, races, and body types. See if they have a structure for new members to onboard. Go in and see how you are treated. Then take the required intro class or a one-on-one with a trainer to learn the basic movements.
Once you’re working out, get to know the people sweating next to you. It makes a huge difference to create a community that holds each other accountable and cheers each other on.
BEFORE YOU GO
Equipment: HIIT-specific shoes, useful for both running and weightlifting. Down the road, you may want to invest in a pair of lifting shoes. Wear sweat-wicking workout clothes.
Cost: Monthly fees depend on the gym, ranging from $90 to $300 per month at city gyms.
QUICK TIPS
•Some gyms post daily workouts online in advance. Don’t let a particular workout dissuade you from going to the gym that day. The point is to vary your movements. Challenge yourself with workouts you may not want to do.
•If your gym hosts nutrition challenges, participate in one to learn more about how what you eat has an impact on how you feel.
•Give yourself time to recover between classes. It’s a lot of new movements at a higher intensity than you may be used to. You may feel quite sore.
CHALLENGE YOURSELF
Your intro series may cover a full month, depending on your gym. If not, consider adding the following goals:
Level Up: Work on mobility outside of class, such as using a foam roller on hips or glutes, or stretching your feet (see “Recovery: Myofascial Release”). This also is useful for recovery in between intense classes.
Reach Goal: Take a cross-functional fitness class one extra time per week. Work on foundational skills, such as a pull-up or double-unders. If your gym posts the workouts online, see if you can go without looking at the workout of the day beforehand so you don’t skip workouts you dislike.
Adventure Goal: Sign up for a cross-functional fitness competition. Do it with others at your gym for the fun and challenge of it.
DISCOVERY: Cross-Functional Fitness
| 1ST | 2ND | 3RD | |
| DATE | |||
| DURATION | |||
| RATING (1 TO 5 STARS) | |||
| What preconceptions did you have about cross-functional fitness (or HIIT, CrossFit, etc.) before deciding to take a class? Did you think it was cultlike or that there was no way you would do it? | |||
| What did you discover about cross-functional fitness after taking a class? What did you learn about yourself by doing the workouts? | |||
| What was the most challenging part of a high-intensity interval workout? Why? | |||
| What have you discovered about your perception of your own strength and health since trying HIIT? How has your body changed since taking classes? | |||
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