Crossfit is a very versatile and effective workout, but not always good for your he alth. Specialists point out that most crossfit exercises belong to the high-risk group - this means that their safety depends on high precision, concentration and high efficiency of the exerciser. People who lack these features as a result of crossfit training are more prone to injuries, overstrain, chronic pain in joints and muscles.

Is crossfit he althy?There is no clear answer to this question, because it all depends on what experience we have in training and how we choose the difficulty of exercises to our fitness level.

It is worth noting that at the beginning of its existence, crossfit was one of the elements of training soldiers and policemen, which clearly shows that it is a difficult training and requires specific physical abilities.

People who have never de alt with sport before and are guided only by fashion or opinions of others should not take part in it. Also, those suffering from cardiovascular or musculoskeletal diseases (e.g. diabetes, arteriosclerosis, hypertension, post-traumatic lesions, joint pain) should read the list of disadvantages and contraindications for this sport before starting training.

Check what disadvantages crossfit can have and who should give up practicing it.

Crossfit often causes injuries

Injuries in crossfit trainers happen very often - this indicator is much higher than in other disciplines.

Why? First of all, crossfit is based on exercises with weights (dumbbells, barbells), which, to be safe, must be performed very precisely and correctly technically. A person who has never trained with weights before, and who is exercising on their own, may have difficulty mastering the right technique.

In addition, he usually does not have the correct movement habits, which, in combination with intense crossfit training, may cause an imbalance in the muscles.

In addition, the crossfit scheme often uses AMRAP - As Many Rounds As Possible, i.e. as many rounds as possible in the shortest possible time. The desire to do as many repetitions as possible makes the movements of the practitioners fast but inaccurate. This is especially dangerousduring exercises with barbells, when even the smallest mistake (e.g. slouching or making a cat's back) may result in a serious spine injury.

Read: CROSSFIT: who is crossfit training for?

Important

To minimize the risk of injury, beginners should train crossfit under the supervision of a professional trainer. It will show you how to exercise correctly and correct any mistakes you make. It will also help in establishing an individual training plan, which will be adapted to the presented level of fitness.

How to distinguish a good coach from an amateur?

Crossfit is extremely tiring

The unofficial rule of crossfit is: exercise so that you die of fatigue at the end of your training. Trainers usually do not recommend this method of training, but the fact is that crossfit requires a steady, rhythmic work pace at all times.

There is no rest between exercises (only between rounds), so in practice, for a few minutes you have to perform several extremely tiring strength and endurance exercises one after another. For example: 10 burpees, 15 push-ups, 10 pull-ups on the bar, 15 high chest jumps.

Read: CROSSFIT - tips and EXERCISE KIT for beginners CROSSFIT - short and intense training plan

Not every body is able to cope with such loads, so when choosing a training plan you need to be very careful and take into account your limitations. People with heart problems, after a heart attack, with hypertension, should give up this type of exercise at all, and instead focus on moderate cardio effort. Also, periodic diseases, such as flu, colds or even ordinary fatigue, disqualify from participating in crossfit training.

Be careful!

When exercising on your own, be careful about the training programs circulating on the Internet. They are often too demanding even for advanced people. It happens that they assume performing as many as 100 repetitions of one exercise in one training session (e.g. training called ANGIE consists of 100 pull-ups, 100 push-ups, the same number of crunches and squats).

Even if this number of repetitions is spread over several rounds, this type of training is very harmful to the body. Therefore, you should always use common sense and choose programs adequate to your own level of training.

Crossfit can cause stress pains

Each crossfit workout puts a lot of strain on the muscles and the entire musculoskeletal system. Specialists emphasize that too intense and frequent training may have a particularly negative effect on the condition of the joints.The cartilage that fills them wears off much faster during crossfit exercises than during training in the gym.

For this reason, crossfit is not a good choice for people suffering from rheumatic diseases and osteoporosis. It should not be practiced by people with a history of contusions, injuries caused by accidents, or after operations. It is important that even he althy people carefully observe the signals sent by the body during training - any prolonged pain is an indication to give up training immediately.

A less common but significant risk of crossfit is rhabdomyolysis - a type of injury found in very hard training athletes. It consists in damage to the muscle tissue (its breakdown) as a result of too high training loads. Symptoms of rhabdomyolysis are general weakness, muscle stiffness and pain, dark urine. The risk of this disease increases when we resume training after a longer break and do not adjust the difficulty of exercises to our condition.

Crossfit requires good coordination and concentration

Crossfit training consists in performing one after another functional exercises involving several muscle groups at the same time. The pace of your training is usually pretty quick, with no breaks between exercises, so stay focused and focused.

People whose labyrinth does not function properly, who have problems with balance and motor coordination should give up crossfit training. Distraction and difficulty in combining individual movements into one sequence reduce the effectiveness of the exercises and increase the risk of injury.

Category:

ABC of exercises