CrossFit is one of the training methods that has become more fashionable. It is used to increase muscle mass, endurance, and body strength.
Although you may wonder if it is also safe and what are the advantages and disadvantages of doing CrossFit.
Read on to find out what CrossFit consists of and the benefits and contraindications of practicing it.
What is CrossFit?
CrossFit training is a group training method based on the functional training mode.
One of the benefits of this method is exercises with handlebars and bars to improve cardiovascular health and strength indicators.
In addition, according to studies, one of its advantages over a gym muscle hypertrophy routine is to increase maximum respiratory capacity.
In a Crossfit (or WOD) workout, each session is divided into at least four parts: warm-up, strength unit, central unit, and cool down.
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Advantages and disadvantages of CrossFit
Deciding if CrossFit is good requires weighing the advantages and disadvantages. Here’s a quick review.
Advantages – Pros
According to its creators, this training system allows the complete development of the musculature and the improvement of the ten physical capacities of the body (power, strength, resistance, etc.).
Research has supported some of these theories. For example, the effect of doing typical CrossFit exercises has been proven. (See basic multi-joint activities) allows an increase in respiratory capacity and strength indicators.
From a sports point of view, the main advantage of CrossFit training is to improve the different muscle parameters simultaneously.
Another advantage of CrossFit is that the exercises mimic everyday movements. So they tend to be more intuitive and improve coordination skills.
In addition, in Crossfit, great importance is usually given to the community. One of the advantages of training in a group is generating a team atmosphere and passion for the sport.
The advantages of CrossFit are:
- Greater breathing capacity than other workouts
- Greater coordination and muscle dexterity
- Teamwork – socialize
- Tone the body and increase muscle mass simultaneously
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Disadvantages – cons
One of the main cons of CrossFit is an increased risk of injury to the lower back, shoulders, and knees. A beginner is at high risk of sports injury if he performs the exercises with incorrect technique.
When starting CrossFit, a detailed study of the technique and biomechanics of each exercise is essential. The coach must supervise this task.
In the early days of CrossFit, you shouldn’t hesitate to ask for advice if you are unsure how to do the exercises. You should feel that it is the muscles and not the joints that are working at all times. This can be dangerous.
In addition, the CrossFit method is not recommended for introverted athletes or those who prefer to work individually. Pressuring a shy person to compete and socialize by force will not bring good results.
The disadvantages of CrossFit are:
- Increased risk of knee, shoulder, and lower back injuries
- More incredible difficulty in learning the exercises
- In some cases – little muscle volume
- Not the best sport for introverts or individual work
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Does it serve to gain muscle mass?
Gaining muscle mass in CrossFit is possible. However, it is a process that requires not only training but also food.
A CrossFit session requires around 500-900 Kcal, almost double the 200-300 Kcal for a traditional gym routine.
To gain muscle mass doing Crossfit you should consume at least 2500-2900 KCal per day. The most popular diet among fans of this method is the paleo diet.
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The second condition to gain muscle mass through CrossFit is to rest well. Large muscle groups require at least 48 hours for full muscle recovery .
CrossFit Workout Example
A CrossFit workout is usually divided into four sets. The coach always leads the team. In some cases, rowing machine exercises are alternated to increase heart intensity.
- Heating (Warm-up) – 5 minutes of exercises to warm joints. 5-minute sprint in 10-second intervals.
- Strength unit (Strenght) – Exercises are performed with a maximum interruption of 20 seconds: push-ups, ten burpees, 10 back squats; front and side planks 1 minute each.
- Central unit (PR – Personal record) –In 15 minutes, you must perform as many cycles of the following exercises as possible: box jumps, wide grip push-ups, double unders, etc.
- Cooldown – running at low speed, stretching, breathing exercises – 5 minutes each.
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What is the origin of CrossFit?
The origin of CrossFit was in the 90s in the United States.
The CrossFit method arises as an adaptive training search for the special forces corps of troops (firefighters and the US Navy).
In 2012, the CrossFit method was adapted and globalized by launching an advertising campaign collaborating with Reebok and Nike. (1)
Currently, CrossFit training rooms exist in every country in the world. There is still a boom in most large and medium-sized cities in Latin America and Europe. CrossFit sports centers are minimalist in style with a reduced number of equipment.
Crossfit is a training method that combines functional exercises and barbell exercises.
The advantages of CrossFit are an increase in maximum breathing capacity and improved strength and power indicators.
The downsides to CrossFit are an increased risk of injury to the shoulder, knees, and lower back. As well as, it is not recommended for people who have blood pressure problems