“CrossFit Exercise for Body Health” – CrossFit is a form of high-intensity exercise that helps you stay in shape. Advantages of CrossFit Training can be a good option for someone who is used to aerobics and basic strength training and wants to experience more of a challenge. So, what are the benefits of CrossFit exercise for body fitness that you can feel?
The benefits of CrossFit exercise for body fitness
Quoted from the official CrossFit Website, this popular exercise is inspired by daily activities outside the gym or fitness centre. Some examples of movements are moving objects from one place to another, going up and downstairs, walking, rowing, etc.
While targeting high-intensity workouts, anyone can safely do CrossFit workouts. But it would help if you adapted this exercise to the level of fitness of each body. Before you do this exercise, consider some of the benefits of CrossFit training that you shouldn’t miss.
1. Improve heart health
Heart rate will increase during exercise, and this condition then helps you increase heart resistance. A study from the American Council on Exercise showed that the heart rates of CrossFit participants increased to 90% of their maximum heart rate (HRmax), which participants maintained over the two workouts.
Guidelines in the fitness industry recommend increasing HRmax between 64-94% to maintain fitness and cardiovascular endurance. Researchers also found that everyone can increase the body’s oxygen levels by doing intense exercise.
2. Burn a lot of calories
CrossFit workouts can burn more calories in less time. The American Council on Exercise study states that women burn 12.3 calories per minute when doing CrossFit exercises. At the same time, movements such as jogging on a treadmill can usually only burn 8-10 calories per minute.
A typical CrossFit session lasts 10 to 20 minutes. However, the metabolic rate of the body’s ability to burn calories will remain high, even after the workout is over. As a result, the body will continue to burn fat even though you are resting.
3. Improve joint mobility
The various functional movements involved in CrossFit exercises can also increase the mobility of the body’s joints. You don’t just do a simple bicep exercise while moving your leg in different directions. In addition, learning the proper method of lifting heavy weights off the floor and then holding them overhead can also significantly reduce the risk of injury in daily life.
4. Improves overall health
CrossFit workouts focus on training one’s physical skills. These include stamina, strength, coordination, flexibility, endurance, speed, agility, balance, and accuracy. As a result, this is achieved by establishing neurological and hormonal adaptations to all metabolic pathways in the body. Benefit from the diverse combination of CrossFit moves that can help improve the quality of your personal life.
5. Fun and not boring
The daily exercise called WOD or Workout of the Day will always be different, so you won’t feel bored doing the same movement from day to day. In CrossFit training, you will roll tires, lift barbells, do gymnastics, pull-ups, etc. You can customize this WOD guide according to your abilities so that people of all ages and capacities can do it.
6. Meet more friends
CrossFit can be a great choice if you work out with an instructor or with someone else. Joining a CrossFit workout makes you think of your training partner as family. This condition will motivate you to keep up with your training and reach your sports goals faster.
In the gym, each person usually chooses different exercises according to their needs. Meanwhile, with CrossFit training, everyone will do activities with the same goal, namely to get the best body shape.
7. Improve your lifestyle
Being surrounded by people who care about your health and well-being will make it difficult for you to give up living a healthy lifestyle. It is supported by the results of a study in the journal Sport Sciences for Health, which mentions the psychological benefits of CrossFit related to psychological aspects, namely making participants motivated and challenged to take part in the exercise.
In addition, you may slowly get rid of the habit of eating junk food snacks and choose something more healthy.
CrossFit workout risks and safety tips for beginners
As with other high-intensity exercises, CrossFit also carries a high risk of injury. You can get injured at any time, whether you’re just starting, performing moves with improper technique, or increasing the intensity of your workout.
Tendinitis, an inflammation of the tendons, the fibres that connect muscle tissue to bone, is the most common injury experienced by Crossfit participants. Some forms of tendinitis are common, such as rotator cuff tendonitis, Achilles tendonitis, and tennis elbow. This exercise is also at risk of causing lower back pain and knee injuries from lifting heavyweights.
To avoid injury, below are some safety tips you need to pay attention to.
- Consult a trainer at a gym or fitness centre that provides CrossFit classes. You can take a free introductory course to learn the practice if necessary.
- Know your fitness level and maximum capacity in advance. It is so that you don’t put too much pressure on yourself when you follow various Crossfit moves because everyone’s fitness level is different.
- Do low-intensity CrossFit exercises first, don’t lift weights beyond your limits, and don’t be in a hurry to finish all the moves.
- After completing the class, you should record the results of your practice. Please consult with the instructor about your exercise goals and when it is appropriate to increase the load and intensity of movement.