CrossFit – what is it, what advantages does it have?
among the enormous variety of training complexes, the sports training program proposed in 2000 by California trainers Greg Glassman and Loren Jenai, registered under the trademark CrossFit, Inc., is gaining enormous popularity all over the world.
CrossFit is a system of specific exercises done in a minimum amount of time. The peculiarity of the classes is the presence of elements of high-intensity interval training, and the sport itself has a competitive temperament.
How do CrossFit workouts work?
The exercise cycle includes training courses from weightlifting, powerlifting, plyometrics, strongman, gymnastics, running, and other sports. CrossFit classes are held in groups and last from 45 minutes. up to 1 hour. All movements are done at one time under the supervision of an instructor. The complex is performed in 4 stages:
- Dynamic warm-up. Unlike classical fitness, where a treadmill and bicycle are used for starting exercises, in CrossFit jumping rope, jumping jacks, squats, and push-ups are used as warm-up movements. In addition, they do gymnastics for the joints and stretching elements.
- Functional exercises that include strength training such as front squats, snatches, chest thrusts, deadlifts and more.
- WOD – Workout of the day. It is a single program for all participants, compiled for a specific day. CrossFit competitions are about speed or time of execution of a given number of repetitions. For example, in 20 minutes. you need to complete a maximum of circles, including a set of sequential exercises: 100 meters, burpees, deadlifts, pull-ups. Along with this, weight indicators are selected personally.
- At the final stage, perform a cool-down and stretching.
Components of CrossFit
The Crossfit training concept is recognized by the sports community as one of the best in the development of non-specialized physical fitness. The classes here are extremely functional, they take into account personal capabilities, the level of training of crossfitters and the equipment of the gym rooms. The exercises are aimed at developing several physical qualities at one time – endurance, strength, agility. To distribute it evenly, the load is divided into three components: cardio, gymnastics, and weightlifting.
Cardio loads
The set of aerobic exercises included in the CrossFit regime is called Metabolic Conditioning. With their help, it is possible to improve performance by using low load power for a long time. The impact of cardio training is aimed at increasing the heartbeat, increasing heart rate, and stimulating blood flow in the body. Such activities include running, elliptical trainers, volleyball, swimming, tennis and others. When performing such activities it is noted:
- Intensive fat burning and weight loss.
- Consistent increase in the productive volume of the lungs, improving the process of oxygen intake and processing.
- Improving the process of transporting blood to blood vessels, strengthening the heart muscle.
- Stabilization of blood pressure.
- Acceleration of metabolism and metabolism in general.
- Improved well-being, normalization of night sleep, daytime vigor.
- The combination of aerobics with other types of physical activity helps reduce the risk of stroke, heart attack, and diabetes.
Gymnastics
CrossFit classes certainly include a set of gymnastic exercises, thanks to which flexibility, coordination, accuracy, balance and, importantly, kinetic muscle and joint receptors begin. The peculiarity of gymnastics lies in the ability to develop an excellent physique. The CrossFit training method in this set involves working with your own weight using ammunition:
- To work out the arm muscles, rope climbing is used.
- Ring pull-ups are great for developing your upper body.
- The “corner” element, done on parallel bars, a horizontal bar or rings, helps to work out the arms and abdominal area.
- Pull-ups on the bar cover the main muscle groups – forearm, biceps, back.
- Dips on parallel bars, needed to strengthen the shoulder, pectoral girdle and triceps.
Weightlifting
If we talk about what crossfit is, then it is absolutely necessary to include weightlifting in this concept, i. e. weightlifting exercises. Strength training is based on jerks and jerks with weights, created with a barbell, dumbbells and other ammunition. This set is one of the most difficult stages of the CrossFit program, and therefore requires a high level of preparedness of the athlete. Beginners are recommended to practice in the presence of a coach or instructor. The impact of weightlifting is aimed at:
- strengthening muscles and developing their resistance to high loads;
- development of endurance and strength;
- formation of high concentration;
- creating body balance.
CrossFit Benefits
Athletes have a clear opinion that the Crossfit training system strengthens both body and spirit. Group classes help with good motivation to achieve high results, defeating not only your rivals, but also yourself. People who choose this training as their main sport develop a beautiful, athletic figure. Among the main advantages of CrossFit are the following:
- Acquiring skills such as strength, agility, flexibility, coordination, which may be needed in any situation.
- Burning a huge amount of calories, due to which subcutaneous fat is consumed and non-specialized weight loss occurs in the body.
- Activation of metabolic processes that help improve the functioning of organs.
- Strengthening the cardiovascular system, which is the reason for reducing the risk of heart attack, stroke and other diseases.
- Gradual and uniform muscle growth, resulting in an athletic physique.
Disadvantages of CrossFit
Some experienced athletes do not approve of the Crossfit complex, believing that intense training does not have a good effect on the myocardium and leads to its premature wear. In addition, the fast pace of classes and the intense program are not suitable for every person. If the training regime and recovery procedures are not followed, health problems may arise. The disadvantages of the CrossFit system include:
- Extreme loads that not only beginners, but also skilled athletes have to experience. This is due to the fact that athletes focus on speed and power.
- CrossFit is associated with free weights, and therefore there is a risk of injury. It is extremely important to adhere to all technical rules for performing exercises, and not to strive for permanent records, relegating safety to the background.
- Prolonged work in high pulse territory has a very bad effect on the heart, contributing to the destruction of its tissues. To minimize this consequence, instructors advise adhering to a personal training program that takes into account the characteristics of a particular CrossFitter.
Examples of exercises
Before starting the training, go to find out your heart rate (HR). Immediately after performing the complex, the device readings should not be more than 70% of the maximum heart rate value, which is calculated by the formula: 220-age. Correct CrossFit training involves extremely correct repetition of a range of exercises, adherence to a rest and recovery regime between workouts.
Many intensive strength programs have been created, adapted to the individual preferences and level of training of the athlete. The simplest and most effective exercises are:
- The most rapid pull-ups on the horizontal bar, performed in jerks. There are 15 repetitions for one cycle.
- Reactive squats. Unlike simple squats, this requires you to jump extremely high when lifting. One circle contains 15 repetitions.
- Leg raises on the horizontal bar. While holding the ammunition with your hands, you need to quickly and quite often pull your legs towards your body.
- Complex push-ups. A standard exercise in which the palms must be torn off the plane to a large distance.
- “Burpee.” Starting position – squatting, pressing your legs to your chest. Hands rest on the floor. The sequence of execution is as follows: the legs are thrown back, the body is placed in a lying position, then the initial position is taken and a big jump is made up.
