Crossfit is one of the training methods that has become fashionable. CrossFit is touted as a method to increase muscle mass, improve strength, and tone the body.
However, you may wonder if it has contraindications and what are the dangers and possible injuries.
This article looks at what the latest research says about CrossFit contraindications and dangers.
CrossFit – Contraindications and Potential Dangers
CrossFit routines are group-based and involve combining body exercises with barbell exercises.
CrossFit allows achieving muscular hypertrophy because it works at high intensities. It also serves to tone the body.
However, it is accurate that it is associated with various dangers and contraindications.
The risk of injury to the shoulder, knee and lower back is high. These are the most common injuries in CrossFit.
A beginner should pay special attention to the technique of the exercises. Without proper preparation and physical warm-up, you risk serious injury.
To avoid its potential dangers, it is necessary to master the technique of the exercises, just as it is not recommended to start CrossFit if you fall into any of the contraindications that are detailed later.
CrossFit – Common Injuries and Dangerous Exercises
In CrossFit, the coach is responsible for explaining the biomechanics of the exercises. A poorly defined training with the search for a maximum number of repetitions can lead to sports injuries.
The most dangerous exercises for beginners involve working the lower back. Feeling the correct work of the middle zone is essential to avoid injuries.
Below you can see a graph with the most common injuries when practicing CrossFit:
SOURCE – The phenomenon of CrossFit (4)
When starting CrossFit, the first thing you should try is to master deadlift techniques, barbell squats, and other barbell exercises.
If performed incorrectly, they are one of the most dangerous exercises in CrossFit.
The second category of risky exercises is those that involve the shoulder joint. Pushups on the rings, with kettlebell swings, press barbell military, dominated, etc. A slight error in technique can lead to serious injury.
CrossFit – Contraindications
CrossFit is a high-intensity sport, so it is contraindicated for people with problems in the cardiovascular system. Thus it is not indicated for those who have previous injuries in the joints.
The contraindications of CrossFit are:
- Previous injuries to the lower back, knees, and shoulders.
- Take medications for high blood pressure.
- Earlier operations on the heart
- Previous coronary events (heart attacks, tachycardia)
- Close relatives at increased risk of heart attack
- Cancer treatments, glaucoma.
- Type 1 and 2 diabetes
- Pregnant women – including the first three months of pregnancy.
CrossFit in teens?
CrossFit was not created as a method for teenagers. However, some coaches have adapted the routines to suit this stage of life.
Pull-ups, pushups, and bodyweight exercises are exercises that have no contraindications for adolescents.
Most CrossFit professionals have extensive sports experience and participate in other activities with teens. However, it is still a challenge for coaches to modify the routines so that they do not pose a danger to those under 18 years of age.
// Recommended: CrossFit for teens
Can you gain muscle mass?
Gaining muscle mass in CrossFit is possible. However, it is a process that requires training and 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.
// Recommended: Paleo Diet the CrossFit Diet – How is it done?
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 vs. functional training vs. HIIT
CrossFit is functional or circular training. The difference is in intensity and some exercises.
In general, CrossFit includes a more significant number of basic multi-joint exercises. These are ideal for building muscle and improving maximum breathing capacity.
On the other hand, HIIT workouts share similar characteristics with CrossFit. For example, they are short-lived and of high intensity. The main difference is that HIIT’s goal is to burn fat; it does not serve to gain muscle mass.
CrossFit – opinions, and suggestions from doctors
Almost all doctors have a negative opinion about CrossFit training. This is explained due to its potential risk of sports injuries and contraindications, such as an increased risk of coronary events. Dr. Stuart McGril from the University of Waterloo comments:
“Professionals who practice CrossFit are blacked out for the risk they are exposed to, performing inherently dangerous exercises with little technique and fast pace.”
Dr. Stuart Mc Grill
Chris Shugart, a fitness professional, says:
“The structure of the CrossFit program is highly chaotic, and there is no logic in the choice of exercises and their sequence; I don’t see them well. The training system can be hazardous for unsuspecting learners. “
In the United States, it is known that various lawsuits have been made against the CrossFit brand by injured people. Most were successful in receiving monetary compensation because their contraindications were not indicated initially. (2)
CrossFit training is based on available (body weight) exercises combined with high intensity barbell exercises.
The dangers and contraindications of CrossFit are possible injuries to the lower back, lumbar area, and shoulders. It is not recommended for diabetics, pregnant women, or cardiovascular problems.
Another of the contraindications of CrossFit is for those who have problems with the cardiovascular system, as well as with carbohydrate metabolism (diabetes), pregnancy, and serious diseases such as cancer.
CrossFit for teens may be allowed. However, routines must be modified to avoid possible injuries and contraindications.