crossfit training – what it is, what effects it gives, contraindications
crossfit training is a great option to improve physical condition and body shape. The popularity of this type of training probably stems from the fact that it can be performed by both beginners and advanced athletes. athletes. What is more, the variety of crossfit exercises workout can be varied in many ways, thanks to which the exercises do not bore us and reduce the risk of falling falling into a routine.
Currently crossfit is one of the most popular workouts, performed by both men and women. More and more often we can also find offers of crossfit classes for children. This type of exercise provides many benefits: it develops mobility, increases flexibility, helps lose weight, shapes muscles, etc. Properly conducted with the use of specially designed equipment, they are an interesting solution to get the youngest children interested in physical activity. In fact, there is no age limit when it comes to crossfit training, as it is also suitable for people over 40. What is crossfit training, what are the effects and who is it for?
- 1 Crossfit – what is it?
- 2 The crossfit workout – the principles
- 3 crossfit training – effects
- 4 crossfit training – for whom it is
- 5 Crossfit – are there any contraindications?
- 6 Crossfit – summary
Crossfit – what is it?
The creator of the crossfit workout, Greg Glassman developed this training system in the form of four standards that define the goals of the trainees and direct their their actions.
crossfit Training – Glassman Standards
The first standard
Developing physical fitness in as many as ten areas:
- cardio-respiratory fitness;
Variety of tasks posed The variety of tasks on the way to the goal, i.e. using a variety of skills to the exercises performed. This standard is supposed to encourage comprehensive development and reduce the feeling of training boredom. It is That is why in crossfit training we can perform exercises from other sports disciplines: weight, gymnastic or endurance. or endurance.
Exercise requiring the involvement of involving three mechanisms of energy extraction:
- the phosphagen metabolism pathway;
- the aerobic pathway.
A good crossfit workout should require the exerciser to engage in training all three energy metabolism, without favouring one of them. This is conducive to the overall development of the whole body.
The fourth standard
It talks about “measures of health”, that is general measurements that indicate our condition: blood pressure blood pressure, body mass composition, cholesterol levels, etc.
Glassman’s standards are evidence of Glassman’s standards indicate that many parts of the body are involved in the crossfit workout. This does not mean that such a workout has to be long. On the contrary on the contrary, workouts lasting only a few minutes and based on on the contrary, workouts of just a few minutes which are based on the first three standards will effectively influence the condition, efficiency and appearance of the silhouette. I know that the theory may seem overwhelming, but crossfit training is not that complicated at all. complicated. Perhaps it is worth presenting this definition in a slightly simpler way.
crossfit training – definition general
Crossfit is a general general developmental training, which is a general training program that anyone who is healthy can do it.
The crossfit workout – the principles
In simpler words describing Glassman’s standards, we can say that the goal of the crossfit workout is to achieve full mobility and fitness. This means that the trainee should achieve fitness in the ten areas outlined in the first standard. How can they achieve this? In a variety of ways, performing standard sports such as: swimming or running; jumping rope, training with dumbbells and barbells, and cardio exercises such as HIIT and TABATA . Crossfit is characterized by exercises such as hitting a tire with a hammer, exercises with ropes battle ropes, or exercises with a chest.
In crossfit training, the idea is to combining different sports, so that our whole body can develop in many areas. Such This also adds variety to your workouts and greatly enhances your increase our skills in physical activity.
crossfit training – effects
If we apply ourselves well to crossfit workout, we can strengthen our body in all of the variants indicated earlier. Thanks to systematic performing different exercises our body will be prepared for different challenges and various sports disciplines. What’s more, our silhouette will become more slender and muscles more visible.
crossfit training is one of the most effective workout that can be performed with equipment as well as with your own body weight. Possibility to create interesting variations of the workout will influence our creativity and inspire a love of exercise in general. Crossfit is a workout that is loved by both beginners and advanced alike, as it allows you to develop your entire body, and as they say, in a healthy body – a healthy spirit, and systematic physical activity will certainly positively influence on our well-being.
crossfit training – for whom it is
The crossfit workout is suitable for many people. People very willingly choose this method of exercise exercise method and set themselves various goals. Let’s see who the the crossfit Workout is for.
For those who want to lose weight
The crossfit workout is a general development workout that, if done at the right pace, can be treated like the cardio workout. As a result, it is conducive to fat loss and body sculpting. People who want to get rid of accumulated fat should exercise systematically, because only then the effect will be fast and long-lasting. The crossfit training is perfect for beginners as well as advanced people and is conducive to weight loss, because it helps to speed up metabolism, improve circulation and influence the proper oxygenation of tissues. The heated body also increases thermogenesis, which is responsible for faster shedding of fat cells. What’s more, crossfit training is so interesting that it’s hard to get into a routine. Moreover, performing both cardio exercises and strength exercises, with dumbbells or barbells, we influence our metabolism in such a way that our body will continue to burn fat for several hours after finishing the workout.
For those who want to improve fitness
Performing crossfit training influences improve respiratory efficiency and in consequence increase physical condition. physical condition. By varying your workout in different ways will ensure that you are ready for any type of physical activity and nothing will surprise us. Increasing respiratory respiratory capacity also influences our general well-being, as it thanks to this circulation increases and blood flows to the brain better blood flow to the brain, which improves concentration and mood.
Crossfit for those who want to keep fit
General development exercises crossfit influence the maintenance of muscle and joint fitness. Problems with knee joints, back pain, and headaches can all be linked to too little physical activity or inadequate training. Doing crossfit, we can put on such variations of exercises that will allow us to strengthen the joints and muscles of the spine, thanks to which we can get rid of some of the pain.
Read also: Strengthen your joints with Aliviolan!
Crossfit for those seeking relaxation
The fast pace of life is conducive to excessive stress which may have serious consequences for our health. on our health. Crossfit not only helps you to strengthen your body, but also helps relax the mind. Systematic exercise physical exercise increases the level of endorphins (the so-called hormones) in the brain, which makes us feel better. After a well After a well performed workout our body is pleasantly tired, thanks which makes it easier to fall asleep and we can count on a strong, restful sleep, which is very important in the fight against stress.
For athletes who want to improve their performance
Crossfit is not just a workout for amateurs, professional athletes also benefit from it. Whether your sport is running, strength sports, swimming or cycling – by doing a good crossfit workout from time to time, you’ll improve mobility and flexibility throughout your body. You increase your breathing capacity and the mobility of your muscles and joints. In short, you improve the fitness of your entire body, and this can contribute to pushing your own limits when training for a particular sport.
Check it out: Muscle rolling for improved mobility – how to roll?
Crossfit for those who want to break out of a routine
Routine in sport is conducive to overtraining and stagnation, and this is associated with stalling sports performance. Meanwhile crossfit is such a universal workout that we can include practically any type of exercise. Performing crossfit systematically three times a week for a few months, we can create a training plan in such a way that no workout will look the same. Thanks to this our body will be able to count on new challenges each time, and thus we do not expose ourselves to routine.
Crossfit – are there any contraindications?
People who have have any contraindications to physical activity, probably cannot do the crossfit workout either. They are These include:
- post-surgical conditions;
- injuries and trauma;
- existing pain, exacerbated exacerbated during exercise;
Certain medical conditions may also also contraindicate this type of training. The most common of these are:
- cardiopulmonary insufficiency circulatory and respiratory failure;
- hypertension and heart disease. related to the heart.
Because the crossfit is high intensity workout, it is not recommended if you have If you have a cold or are in a general state of weakness.
If you are unsure whether you can If you are unsure if you can do crossfit it is a good idea to see your doctor who can to determine which exercises and how often you can do them.
Crossfit – summary
Thecrossfit workout is one of the most popular types of workouts, chosen by both beginners and advanced athletes. It is a general development workout that allows you to improve the fitness of your entire body, so you can get a lot of benefits from it. Crossfit can be performed at the gym, fitness club and also at home. The scope of this training includes a variety of exercises that can be performed with or without the use of equipment. High effectiveness of crossfit has been confirmed by many studies, and the training itself is so universal that more and more often you can also find crossfit offers for children. These are classes conducted under the supervision of experienced instructors who help children develop flexibility, mobility, correct behavioral patterns and general physical fitness.
People who are looking for a good way to fat loss and body sculpting, will certainly be will certainly be interested in crossfit. This is the only workout in which falling into a routine is practically impossible if only we only if we plan our training plan well. What is more, crossfit helps us fight with stress, improves blood circulation in tissues and improves respiratory efficiency. It can be performed by people of any age age, in whom there are no contraindications to increased physical increased physical activity.