“Intensity” is a hot word in fitness—so how much of it do you need to accomplish your goals? The answer: Just enough but not too much.  What is Intensity? First, a definition.  Intensity is the volume, magnitude, or degree of something. In the gym, we can simplify that to mean “how hard your body is working.” Low intensity means that the body is working at a submaximal level that can be sustained for a long time. At the highest level of intensity, you’re straining at or near maximum effort to accomplish a task—you can’t do this for very long.  Overall workout intensity can be a ..read more

Why should someone add muscle to their body? The short answer: It’s great for your health. Keep in mind that we aren’t talking about huge amounts of muscle. Sometimes people think of oversized bodybuilders when they hear the word “muscle,” but we’re referring to smaller amounts of muscle added to people who want to be generally healthy and active. A lot has been written about the “obesity epidemic,” but you don’t often hear about “sarcopenia”—a gradual loss of muscle mass and strength. This condition is more common in the elderly, but many people start losing muscle in their 30s. In fact, Web ..read more

So you’ve got goals, and you’re fired up to accomplish them. Will working out a lot help you do it? The answer is “maybe.”  To give you a more precise answer, we’ll need to dig in and consider a few variables: your fitness level, your goals, and your recovery. Your Fitness Level If you’re new to working out, you don’t have to train a huge amount to get results. Even one session a week has benefits, but two or three will be much better. If you’re working with an experienced coach to make sure you’re doing the right balance of exercises and intensity, four or five days a week is our general ..read more

Let’s talk nutrition! There are hundreds of diet programs out there, and they all promise the world. “Add lean muscle fast!” “Drop X pounds in 14 days.” “Miraculous results!” And so on. At CrossFit Spring Hill, our promise is to always tell you the truth, and the truth is simple, slow and steady wins the race when it comes to nutrition. We’re all about simple, effective nutrition coaching, so I’ve got some very basic tips for you as summer rolls around and it can be tempting to drink a little more or make food choices that don’t match up with your goals. First, let’s take some steps to prevent ..read more

“How do I use those things?” you might have asked. Or maybe, “What weight is right for me?” That’s totally understandable! Machines in gyms often have instructions printed on them, which makes them more accessible. Barbells and dumbbells don’t, so some people will avoid them. Here’s the truth: Barbells and dumbbells can be used to improve fitness dramatically, and you’ll feel comfortable with them if you get some instruction.  Read on: We’ll provide some info on both implements! Dumbbells Dumbbells come in all shapes and sizes. They usually go up in weight in 5-lb. jumps, though you will ..read more

Fitness is full of buzzwords and jargon—so what is functional fitness training, and why is it important?  Here’s the answer:  Functional fitness training is used to help people become better at things they do in daily life. The movements used in this style of training are often—but not always—very similar to the movements you do every day.  For example, squats are an important functional movement because they help you rise from seated to standing. Deadlifts help you safely pick objects off the floor—like groceries, a kid, a pet or a box. Shoulder presses can help you put a bag o ..read more

How should you warm up before training? Here’s the answer! A good warmup prepares the body for effort. Some people require more time to get primed to train, and some people require less. We’ll go over a very general plan you can adjust for your body and your training style. First, it’s great to just get moving before working out. We want to increase body temperature, get the heart rate up to increase blood flow, and get more oxygen to the muscles. You have lots of options here, but we’ll often use a “cardio” activity like running, rowing, or biking. You can certainly walk, skip or do jumping j ..read more

What are some of the most important muscles that people often forget to train? Hint: They’re usually muscles you can’t see right away when you look in the mirror. In the gym world, it’s very common to prioritize the most visible muscles—usually those in the chest and arms. In fact, some people train certain muscles so much that they actually alter their posture or develop imbalances that cause pain. An extreme example is someone who does bench press every single day but can’t raise their arms overhead without pain. If you’re interested in general fitness, overall health, weight loss, body-fat ..read more

Here’s a common gym question: What’s the best time of the day to train? The short answer: It’s always a good time to work out. Most people don’t work out at all, so it’s better to train at any time than to skip a workout because the time isn’t “perfect.” These days, people are incredibly busy, and time is precious. Parents are always taking kids somewhere, shift workers are managing wild schedules, some people face long commutes before and after work, and so on. The phrase “I don’t have time” is very common. So our advice is to work out whenever you can. The time doesn’t really matter that muc ..read more

If you want to get fit, lose weight or add muscle, how long do your workouts need to be? The answer will depend on who’s asking and what the person’s exact goals are. But here are some general guidelines. The average person who wants to improve general fitness and health can accomplish a great deal in 60 minutes. This is a nice block of time that allows for a solid warmup, specifically programmed work and a cooldown. But that doesn’t mean you can only train in 60-minute blocks. And keep in mind that you usually won’t spend all 60 minutes “working.” Some focused people who warm up quickly and m ..read more