What are the benefits of CrossFit training

Crossfit Training - Procedure, Benefits & Exercises

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Crossfit training is the trend among sports that is currently conquering the fitness industry. What has been used in military training for many years and established itself as a sports concept in the USA in the 1980s, is now enjoying growing popularity in this country as well. The workout combines high training intensity with practicing all kinds of sports in order to make the participants into an all-rounder who is at home in all types of training and increases their physical and mental fitness on a holistic level. In this context, crossfit training proves to be a multi-layered principle for all intentions.

Crossfit training - a modern workout with plenty of variety

The term Crossfit stands for a versatile workout, which was originally completed by soldiers and police training in order to train the people there particularly intensively and at various levels. Due to its many exercises and the high level of difficulty, it is one of the toughest training circles in the world. Nevertheless, the training plan can be tailored to the condition and performance standard of the individual, which makes Crossfit a suitable sports program for almost everyone.

The authors of the flexible training units are considered to be Greg and Lauren Glassmann. In 1980 they developed the fitness concept of the same name, which Turner Greg then established in 1995 with the first Crossfit studio in Santa Cruz, USA. His success proved him right, because soon afterwards the training plan spread internationally, where today there are more and more facilities that offer a crossfit workout. Those are also under the name CrossfitBox known.

The special thing about the training variant is its high versatility, because there is no specific sport area that is dealt with, but rather Fitness units from a wide variety of disciplinesto shape the respective person into a sporty all-rounder. Crossfit is mainly done with exercises without machines and consists of training with barbells and dumbbells, bodyweight exercises, kettlebells, cardio or sprint sports and gymnastics units. Furthermore, numerous variations, repetitions and training intensities can be realized, so that there are constantly new challenges in a Crossfit program that push the athlete to his performance limit.

The training offers interested parties around 60 exercises to help them achieve their personal goals. Depending on the coach and the requirements of the athlete, these are put together to form a unit that functions as a workout and promotes the person's fitness in accordance with their personal performance standards. In addition, the method supports many positive properties within the organism and the musculoskeletal system, which accompany the vitality of people with an affinity for sports.

Crossfit workout goals - endurance meets performance

Crossfit training is a holistic fitness concept that challenges the body on a physical and mental level. It can be used preventively or rehabilitatively to make the musculoskeletal system more efficient, to reduce the risk of injury and to maintain physical fitness and to return to the original condition and resilience after surgery.

As a result, some of the effects of the Crossfit workout are:

  • Training of maximum strength and speed strength
  • Improvement of coordination and body control
  • Optimizing balance and responsiveness
  • An athletic-looking muscle building
  • The increased resistance (physical and mental)
  • Exercises for higher levels of stress

In addition, the training is suitable for all people who like to do sports together or appreciate competitions. There are many communities that celebrate Crossfit.

The training is suitable for all target groups. So young people can benefit from the fitness form just as much as older people. It is similar with the training level, because the exercises can be modified in such a way that beginners can pursue an equally efficient training plan as passionate athletes and long-established professionals. To do this, the process is simply adapted to the changed needs of the customer. Crossfit is the ideal training program especially for people who would like to be active in many fitness units.

Only in the case of existing injuries, infections, muscle diseases or hereditary bone diseases, Crossfit may not be used. At the same time, people should refrain from using the method during pregnancy or with organic diseases or cardiovascular problems, while consultation with the doctor being treated would be advisable in the event of a longer break.

Athletes who primarily want to devote themselves to muscle building or a fixed discipline such as three-way combat, walking and cardio is from one Crossfit program not advised. Those are better off in a special sports area, where only one form of fitness is trained. The right technique is no less crucial, because Crossfit workouts use a number of different exercises with different execution rules.

Crossfit technique - different exercises, changing training stimuli

There are numerous exercises in Crossfit that contribute to an effective training plan. Many can be completed as crossfit training without equipment, whereby the training stimulus is guaranteed by several repetitions and changing intensities.

Some are:

  • explosively executed jumps (on a bench or a box) (Plyo jump)
  • Squats with different executions or with jump (Squats)
  • Forearm or hand rests in several versions (Planks)
  • one-legged squat, optionally with a jump (Lunge)
  • slight left-right jump steps like skating (Skater)
  • various pushups (Push ups)
  • Push-ups with high distance jump (Burpees)
  • Wall handstand push-ups (Handstand push up)
  • dynamic-predisposed plank (alternately pull knees to chest) (Mountain climber)

There are also exercises that are carried out with equipment. Common accessories are barbells, dumbbells and kettlebells, speed and battle ropes, medicine balls, horizontal bars, rings and the sled. In this way, further training units with skipping rope, swinging, pull-ups or ball throws can be carried out.

Correct use has top priority. Therefore, Crossfit training at home should only be used if the customer knows the right techniques and can perform a professional workout. The training equipment must also be of high quality, while the process follows a fixed principle.

Crossfit process - flexible training plan with individuality

With the crossfit workout, the athlete can train different muscle groups, endurance and coordination at the same time, while optimizing his physical and mental fitness in a varied way. Classically, a Crossfit training session lasts about an hour without equipment or with suitable equipment, whereby the preceding warm-up is essential.

Then the familiar follows Workout of the day, called WOD for short, which specifies the training plan for all-round sports. That is, the name stands symbolically for the respective exercises that the trainer has put together. They can be predisposed with or without weights or equipment and change daily. This is the only way to ensure that the body is constantly exposed to new stimuli and stays fit flexibly. The musculoskeletal system has to find its personal performance limit anew every day, instead of getting used to a certain exercise unit at some point and only acting with half strength. Each WOD can be completed either on time or by means of specified repetitions.

Some of them have women's names that are indicative of particularly intense workouts. A 1000 meter row for rowing, 50 squats with a barbell stretching over the head and, last but not least, 30 pull-ups, that includes, for example, WOD Jackie. The trainer adapts the exercises to the resilience of the customer if there is no crossfit training at home and thus ensures that the correct load is always present.

At the end of the workout, there should be a Resting phase follow, which contributes to regeneration. On the days without Crossfit training, light relaxation exercises such as yoga or Pilates could improve posture and inner balance.

At the beginning, the trainer chooses a lighter training plan than WOD with simple processes and moderate intensity, which is then continuously increased over the course of the fitness program. Especially beginners should also observe certain basic rules, without which the all-round training would not produce the desired effects and could even lead to negative side effects.

Crossfit workout for beginners - safety and slow increase

If you want to keep fit with Crossfit training, you have to follow various basic rules. This is especially true for beginners, because they have no experience with the training stimuli of this all-rounder sport and find it difficult to assess their own performance limits. It would therefore be advisable to do a trial workout before actually starting Crossfit exercises.

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There are many studios that offer a beginner's lesson, in which people can find out more about Crossfit as a sport discipline and experience a first encounter with the various forms of training and the load. This makes it possible to decide specifically for this fitness variant, or to recognize in advance that the sweaty sport does not meet one's own expectations. In addition, beginners can consult and receive useful tips for future use from experienced coaches. Posture corrections, setting personal ambitions and a feeling for the right exercises are also factors that a trial training session covers.

On top of that, the person could get through as an ideal preparation various bodyweight exercises keep fit, including push-ups, dips or squats. They train the body before and give the person concerned a rough foretaste of the processes involved in the Crossfit workout. Subsequently, it is advisable not to train Crossfit without expert guidance anyway. To venture into the fitness concept without the competence of a trainer could have serious negative consequences. On the other hand, it would be better to create the process with a sports coach who individually adjusts the training plan and exercises to the condition of the customer and his goals. He also monitors the training and can intervene in the event of overload or incorrect execution.

Crossfit finally harbors one high risk of overuse of the musculoskeletal systemthat is to be avoided. The constant repetitions at a high level of training combined with the challenge character of the exercises encourage the customer to do them from a certain point in time with less strength and posture, resulting in an unclean technique that increases the risk of injury. This is why crossfit training under supervision is so important.

In addition, the athlete must follow a few guiding principles, including:

  1. The right technology
    Only when the customer knows exactly how to do Crossfit exercises and how to do them in a technically flawless manner can they complete them confidently and with the necessary body tension. Getting to know and repeating the individual basic techniques is therefore the first step towards a successful workout.
  1. Slow increase
    Crossfit does not primarily aim to achieve high training resistance quickly. It is much more important that the customer masters the processes. It would therefore be advisable to increase the intensity of the fitness program slowly and gradually.
  1. constant quality
    With Crossfit it is important to ensure that the exercises are carried out professionally over a long period of time with the same high quality standard. Beginners have to practice this first so that they consider the basics of fitness and start training successfully.
  1. Right nutrition
    Crossfit training can be positively supported by a balanced diet, because this is how the person supplies the body with the energy it needs to remain efficient. Avoiding sugar and starchy products with regular consumption of meat, nuts, vegetables and seeds and a serving of selected types of fruit, that is the recipe for a Crossfit diet.
  1. Sufficient breaks
    Crossfit is strenuous and strenuous, which is why the body needs enough regeneration time. A break of at least 24 hours after each workout is indicative in order not to excessively stress the organism. Beginners in particular should take a break for one or two days longer so that they can fully recover their musculoskeletal system.

Certainly it couldn't hurt if even experienced professionals take these basic rules into account, because this increases the long-term success of the workout. Newcomers to the field of varied sports programs should also be told that expectations that are too high are out of place. Crossfit only gradually leads to the desired goals, because it takes some time until the exercises can all be implemented correctly and further perseverance before it is possible to maintain the high level over a long training period and with numerous repetitions. Accordingly, the beginnings of the workout will not yet show great success, as you may see with experienced professionals. Instead, interested parties should be happy about every progress and, with diligence and patience, advance to become an expert in alternative training.

Together with one varied training plan and enough discipline, Crossfit then offers a versatile and customizable option for every target group to improve your own fitness as a sporty all-rounder.