Crossfit is a training plan that is an alternative to monotonous exercises in the gym. Performed exercises involve the whole body, with particular emphasis on the buttocks, thighs and abdominal muscles. Crossfit gives quick results in the form of a dream figure, but requires a lot of determination from the trainee in achieving this goal. Check what crossfit is all about and whether it is a training for everyone.
Crossfitis a universaltraining program , designed for every he althy person, regardless of their level of fitness and experience. It can be performed by both trained athletes and beginners, because the loads are adjusted individually to the physical condition of the trainee.
Crossfit training rules
The basic principle of crossfit training is the assumption that a he althy person should achieve physical fitness (i.e. increased performance) in ten different so-called physical areas to which they belong:
- cardiorespiratory fitness,
- endurance,
- strength,
- flexibility,
- power,
- speed,
- agility,
- balance,
- coordination,
- accuracy.
This goal can be achieved, for example, by running, swimming, lifting weights, doing squats with a barbell or push-ups and crunches, jumping rope, throwing a medicine ball, etc. There are also exercises specific to crossfit, which have gained popularity thanks to this discipline e.g. training with battle ropes ropes, hitting a tire with a hammer, jumping on a crate.
The more exercises we include in our plan, the better, because diversity is another principle of crossfit training.
How long should crossfit training last?
The most important thing is the regularity and intensity of exercise. Therefore, training should last min. Three days. Every day for min. 20 minutes you should perform the so-called workout, i.e. very intense exercise. You should add 15 minutes of warm-up and 10 minutes of warm-up. post-workout stretching exercises. Exercises as part of training are performed in the so-called circuits, i.e. one under the other with minimal gaps between them. For each of the above exercises should be spent 2 minutes, bearing in mind the principle that after heavy exercise, a lighter should follow (you cannotput stress on the same parts of muscles).
This is followed by a day off and the cycle must be resumed.
Watch the video: All circuit training
Crossfit - a sample training plan for beginners
1. Warm-up - 15 minutes: jogging, running, cycling (also stationary), jumping jacks, etc.
2. The so-called workout. One exercise round consists of:
- 20 pull-ups,
- 30 pushups,
- 40 sit-ups,
- 50 squats.
The plan is 5 rounds with a 3-minute break between consecutive "circuits".
3. 10-minute stretching exercises after training (e.g. yoga).
Where to train crossfit?
Crossfit can bring the best results when trained under the supervision of a professional instructor in a specially designed space calledbox . It is a large room filled with exercise equipment such as chests, wall bars, bars, barbells, kettlebells, etc. that are used in crossfit to improve specific physical areas. The trainer sets an individual plan for us that will meet our training goals (e.g. improving speed, strength, strengthening the arms, abdomen, losing weight, etc.).
Crossfit can also be trained at home, but you have to take into account that we will not have access to as many equipment as we have at our disposal in a professional boxing. The risk of injuries and strains also increases significantly, because if the exercise is performed incorrectly, there is no one who can correct our mistakes.
However, if we limit ourselves to the most basic exercises, the probability of injury is low, but the benefits of training are very high.
Check out: Simple crossfit exercises at home
Advantages and disadvantages of crossfit training
Advantages:
- strengthens the muscles and joints of the entire body;
- time (it's a short workout);
- variety - you can do a different type of exercise each time;
- you can train at home, in a forest, park, etc.;
- you can practice without the use of equipment;
- improves overall physical condition.
Disadvantages:
- increases the risk of injury, which increases during short and intense exercise;
- beginners should consult a personal trainer who will select the intensity of the exercises according to the level of the trainee's physical condition.
It is worth knowing that such intense training is performed on fitness tests (e.g. to the police), which are aimed at assessingphysical fitness of the potential candidate. Therefore, people struggling with chronic diseases (mainly atherosclerosis, problems with the cardiovascular system, obesity), before starting exercise, should consult a doctor to obtain permission to start training. They should also train under the supervision of a specialist who will select the intensity of the exercises according to the level of physical condition of the trainee.