Benefits, risks of at-home extreme exercise

The turning point for Kevin Praska came three years ago, when he lost his breath tying his shoes.

"I knew then, something's gotta change," he said.

That realization prompted him to begin P90X, a rigorous fitness program, which ultimately helped him shed 50 pounds and forge a commitment to leading a healthier lifestyle.

The results he got from the program were "amazing," he said, considering "overall strength, core, balance and agility."

While fitness programs like P90X and others, packaged on DVDs for at-home use, "are very popular and offer a lot of benefits," they are not for everyone, says Kendall Railing, a strength and conditioning specialist with Sanford Power Center in Fargo, N.D.

"There are drawbacks," he said.

These types of fitness programs attract buyers because they are "quick, easy and you see a lot of results in a short amount of time," he said. "And results motivate people."

In fall 2010, Praska said he was going through a difficult time after the death of his father. Until then, he had been exercising — some weightlifting and walking.

"When my dad passed away, I got away from it. I probably took on too much afterward," he said. "It was a depression kind of thing."

He paid scant attention to his physical fitness or his diet. Weighing 240 pounds at his peak, "I knew it wasn't the way I wanted to look. I knew I needed to get into better shape, choose a healthier lifestyle."

A friend invited Praska to join him in a P90X workout. They met in his friend's basement in the predawn hours to work out every day for three months.

The P90X program leads participants through a daily regimen of 60 to 90 minutes of exercises focused on developing core strength and balance, he said. It also includes yoga poses and uses bands and free weights.

The pattern of exercises is changed frequently to promote "muscle confusion," Praska said, maximizing the calorie-burning and muscle-building effects.

"We basically stuck to the regimen. After a week or two, I couldn't move my arms" they were so sore, he said.

They completed the program shortly before Christmas 2010.

Following program requirements, he cut out breads, carbohydrates and alcohol. "No sweets. You eat a lot of protein," he said. Success is based on a combination of exercise and adherence to strict nutrition guidelines.

His waist has shrunk from 38 to 32 inches.

He would recommend the program to others, he said, but "it's best to consult a physician before starting," noting that anyone with bad joints or heart problems should be wary.

Railing agreed. "Unfortunately, no real physician prerequisites are required" to get started, he said. "I would recommend [getting] physician approval for anyone who has two or more risk factors." Risk factors include concerns about heart disease, blood pressure and cholesterol levels, diabetes, smoking, a sedentary lifestyle and age.

"If a person wants to do it and hasn't been active, I'd recommend that they [first] be active for one or two months on their own or with a personal trainer," Railing said.

Those who are not physically ready for the intensity of these programs risk injury, he said, to knees, shoulders, back and Achilles tendons.

Railing suggested that anyone considering starting P90X or a similar program meet with an exercise professional to evaluate their readiness.

When it comes to exercising, he cautions people against "reliving the past" and to train "where they're at," not striving to do what they used to be able to do in their "glory days."

Age is an important risk factor, he said. "For males, it's 45 and, for females, it's 50 or 55.

"For example, take a 55-year-old male with a history of heart disease and high cholesterol. I would tell someone like that to live in the present and not exercise at the level of intensity he did years ago.