A beginner's guide: How to safely start a high-intensity workout

It's January and you're ready to live up to your New Year's resolution to be healthy and exercise more.

But you just don't want to do walking and stretching. You are geared up to try high-intensity, boot camp-style workouts — the kind where the sweat is dripping when you're done and the body is sore the next day, or two.

Well, if you are new to that type of exercise, I have tips on how to start such a program safely.

CrossFit, which has locations throughout the suburbs, is one such exercise program, which has become quite popular. Luke Kramarski of Schaumburg, owner of CrossFit Paradox in Downers Grove, gave me some tips for starting a high-intensity workout. He also allowed me take a beginners CrossFit class at his facility. Kramarski is a CrossFit and USAW Olympic Weightlifting certified coach.

Here are Kramarski's top tips:

• Use your resources wisely … If you're looking for a new regimen, that means you have either completely given up or you're not seeing results you want. Either way, you need a structured program and a coach telling you what to do and when to do it. Whether it's CrossFit or not, you need specific direction. Just getting to the gym does not automatically bring results. If you don't have a clear direction, often you're wasting your time and money. Use both wisely.

• Make sure to try the gym out that you choose. It's not only about the coaches, but about the community. It is important that you enjoy spending time with other members. They play just as big of a part in motivating you as the coaches. Be wary of gyms that try to sell you a membership without giving you at least a couple of classes to try out beforehand.

• Know your limits. Even though the idea behind most CrossFit workouts is “go as fast as possible,” keep in mind that you're really competing against yourself and trying to beat the person you were yesterday. Correct form comes first before the clock and that will keep you injury-free and able to come back every day to continue improving.

• Don't let your ego get the best of you. When you see someone else lifting more weight don't sacrifice good form just so you can write a new personal record on the board. It's not necessary. Progress will come in time … be patient.

• Don't let the price discourage you. A program that limits class size may cost more, but you will receive more personalized attention. Be sure you get adequate coaching, making sure you're performing all the movements correctly.

• Start at your level. I recommend attending a beginner/on-ramp program for the first couple of weeks. You might get a little overwhelmed at first and it's understandable, so it's better to start out with others on the same level. Most gyms offer an on-ramp program. Your coach will take you through the basics and help you ease into CrossFit. This way you won't show up on a snatch day and get completely discouraged not knowing what that even is.

• Attend regularly. How often you work out at the beginning depends on the athlete. We program for five times per week. Thursdays and Sundays are our rest days or people can come and make up a workout they missed that week. For a beginner, three times per week should be sufficient but I do recommend to come all five times if possible. But, no less than three if at all possible. You will forget what you have learned and won't see as much progress. The program is results-driven. We want you to see constant improvement in your performance and overall fitness. It's hard to achieve that if you only give us less than three hours per week.

• Expect to be sore. Beginners will be sore — it's almost guaranteed. If the soreness completely limits your mobility or hurts to the touch, you might want to take an extra day off. If you're mildly sore, don't let that scare you. I try to make sure people don't overdo it judging by what they tell me about their current fitness level and how they perform during the skill/strength portion of the class. It's better to come in and work through a mild soreness. You will get the blood flowing to the muscles, which will aid in speedier recovery. We also incorporate a stretching routine into every class which will help with recovery. Bottom line is come in, let your trainer know that you're sore; he or she should know not to overload you with heavy weight that day and maybe give you some extra stretches to do. It will be better than sitting around waiting for the soreness to go away.

So, what is a CrossFit workout like? Here's what it was like for me:

We started by jumping rope for three minutes to warm up. Those with more experience did “double-unders,” but we beginners just tried to keep from stepping on the rope with regular jumping. Then, came some stretching. I do a lot of yoga, so I, of course, loved the stretching.

Next, we went over some movements, using a bar with weights, such as a dead lift and squats. Kramarski worked with the newest people, including myself, to check our form. I could see where the camaraderie comes into play. One woman in my group had never done a dead lift and struggled a bit to get the correct form. When we both had it down, there were high-fives all the way around.

Then, it was on to the workout of the day. I'm not going to sugarcoat it. This is meant to be challenging and it is. The more advanced athletes were asked to do more difficult moves and to do 100 reps. For the beginners we “only” had to do 75 reps. In addition to completing the moves, you are trying to do them quickly: there is a clock counting down.

The beginner workout of the day had four components. First, jump back and forth over a bar on the floor. Second, do a move with bar in which you squat and as you stand, you press up the bar. Third, push-ups (doing them on your knees was acceptable). Finally, with the bar on your upper back, lunges stepping forward. You can take breaks as you need to, but breaks should be a short as possible.

They started the timer and we began. The jumps went pretty well. Took a break here and there. Onto the squats/thrusts. Definitely needed more breaks. But, I felt that I was keeping up with my group. Then, push-ups. I hate push-ups. I don't think I've ever done 75 in a row. But, I plugged away, doing 5-7 at a time, taking a little break between. Finally finished and it was onto the lunges. My muscles were screaming at me. I could only do 3-5 at a time and I would have to take a break. I had about 10 left to do when they announced time was almost up.

“Come on,” I thought. “You can do this. Just push yourself.”

And that is when I broke two of the cardinal rules: listen to your body and don't let your ego get the best of you. My body was telling me to take a break. My head was telling me to finish the set. On the seventh of those last lunges, as I was stepping back, my legs felt like Jell-O and I ended up on my butt. Kramarski rushed over to make sure I was OK. I was fine, just my pride hurt.

“How many do you have left?” he asked.

“Three,” I answered.

“You can do it,” he said. And he watched me carefully as I did the last three with no problem.

Lesson for me and for you: If your muscles are getting exhausted and you think you need a break, take it. If I had taken a 5-second break, I think I would have finished the set without incident.

We weren't done. Next, it was time to do situps, using a pad behind our backs. “If everyone in the group can do 40 in one minute, we won't do a second set,” Kramarski promised.

One minute later, I had done 38. Only one person in my group had managed 40. Kramarski confessed he chose a number he didn't think we would reach, so we would have to do a second set. What a sneak. One more minute of situps, and we were done.

The next day, I was a little sore. I went to my regular yoga class and told the teacher, I may be skipping any lunges during class that day. The second day after, I was really sore. So sore, I leaned on the wall as I navigated down the stairs at my house, one step at a time. I took a hot bath with Epsom salts and skipped any heavy-duty workouts. The third day, I was still sore but took a long walk to keep my muscles loose.

I definitely felt that I had worked muscles to a degree that I don't do with my regular workout routine, which includes yoga, walking, cycling and karate. I also had been concerned about injuring myself, because I have knee and shoulder issues. But, nothing I did during the workout seemed to aggravate those areas.

I asked some CrossFit regulars what they like about the workout.

“It's a real community group. Everyone is doing it together. You're all rooting each other on,” said Dave Bode of Downers Grove. “It makes you want to keep coming.”

Dan Navarro of Wheaton, who has been doing CrossFit for about a year said he likes the multiple movements — the workout of the day is always different. He said it is a good complement to his training as a runner. His advice to newbies is to be open-minded and don't be intimidated by the more advanced athletes.

“The coaches make a difference. Some people are concerned they might get hurt. I haven't gotten hurt once. It comes down to the coaches, that they don't push you beyond your limits.”

Toni Triplett of Downers Grove said she was looking for a different style of workout. She had lost weight and didn't think she could achieve the look she wanted by just doing cardio. Her brother was doing CrossFit and she decided to try it. She advises women not to be afraid of a workout that includes weight-training.

“I was literally hooked from the first time I tried it. It is not just a 'guy's workout.' Don't be afraid. Give it a try. If you find a good place, you will always succeed,” Triplett said.

CrossFit is offered by licensed facilities. Local gyms and park districts offer other high-intensity workouts, such as boot camps, Tabata, and HIIT (high intensity interval training) classes.

•CrossFit Paradox is located at 5105 Chase Ave., Downers Grove. (630) 847-2713. The website is www.crossfitparadox.com. For Daily Herald readers who live or work near Downers Grove, Kramarski is offering 50 percent off a one- month trial if you mention this article. To find a CrossFit facility near your home, visit the national website at www.crossfit.com.