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Crossfit training has several key principles that determine the effectiveness of the exercises performed. The basis is a good training plan that adjusts the load level to the abilities of the exercising person. It is equally important that you maintain a steady heart rate during exercise and exercise regularly. See the 7 most important rules of crossfit training that will guarantee you visible results in a short time.

When trainingcrossfityou have to strictly follow a few basicrules- they mainly concern the type of exercises, their frequency and proper organization. Ignoring the directions or not sticking to the training plan is pointless, because the idea of ​​crossfit is to exercise according to a pre-arranged training schedule. Proper planning of the effort over time and the selection of various exercises allows you to achieve what is the goal of every crossfit athlete - a harmoniously shaped figure, greater efficiency, strength and agility.

Learn the 7 rules of crossfit training that you should stick to if you want your effort to bring the desired results.

1. Mandatory warm-up and stretching

Crossfit is a very intense training in which it is not difficult to get injured. Therefore, it is especially important to warm up thoroughly before exercising. Warmed up muscles are more flexible, and the skeletal system is less prone to overload and injuries. It is equally important to finish your training with cooling exercises. They will help to stabilize the pulse, stretch the strained muscles and accelerate their regeneration.

2. Variety of exercises

The idea of ​​crossfit is to work on the body in different areas - so as to simultaneously strengthen muscles, increase efficiency, improve agility, speed, flexibility and coordination. For this reason, training crossfit cannot be limited to only one type of exercise. Each training should include exercises of a different nature: static, dynamic, coordination, and balance. What's more, it must activate all muscle groups to work, especially legs, buttocks, back, arms, abdomen and chest.

3. Appropriate training plan

You cannot start crossfit training without a proper plan. In this discipline, precision and consistency counts, so each stage of the training should be well thought out beforehand. Preferably Fr.ask a professional trainer to prepare a plan, but if we do not have such an opportunity, you can try to choose a set of exercises yourself. However, you have to strictly stick to a few rules, incl. determine the type and sequence of exercises, the number of repetitions and the frequency of training.

4. Training with heart rate in the fat burning zone

Crossfit is a form of exercise often used by people who want to lose weight or keep a slim figure. Then the main goal of training is to burn fat. However, for the exercises to be really effective, you need to constantly monitor your pulse during exercise. Your heart rate should be in the fat burning zone of each circuit. This means it should be 60-70% of your maximum heart rate. Only after doing one circuit can you slow down and allow your pulse to return to its normal rhythm.

5. Adjusting the training to your abilities

There are several difficulty levels in crossfit training: beginner, intermediate and advanced. The number of exercises and the frequency of training depends on the selection of the appropriate level.

  • Beginners: 2-3 workouts per week.
  • Intermediate people: 3-4 training sessions a week.
  • Advanced people: 5-6 trainings a week.

The number of exercises that make up a round depends on our abilities, but as a rule it should not exceed 3 exercises. Rounds are usually performed according to two popular training patterns: AMRAP (as many rounds as possible) - in a given period of time (e.g. 7 minutes) we perform as many rounds as possible; EMOM (every minute on the minute) - each round lasts a minute, including rest, we set the number of rounds to be performed.

If we are just starting to train, it is not worth setting the bar too high. Two or three workouts a week with two rounds are enough to get the body used to the increased effort. Too many repetitions and too frequent workouts may discourage you from exercising, lead to overtraining, and even injuries.

6. Regularity of workouts

Regardless of the purpose of our crossfit training - losing kilograms, shaping the body or just keeping in shape - regularity is the key to success. Every single training session is a signal for the muscles to develop. Taking too long breaks or training for 3 days in a row, without a break to rest, disrupts the body, leads to excessive overload or relaxation of the muscles. Then you have to wait much longer for the effects of training.

7. Time to regenerate

Composing a training plancrossfit, you have to take into account the time needed for regeneration. Muscle regeneration after exercise takes 24 to 48 hours. If we exercise 2-3 times a week, you need to schedule your training sessions so that you have at least a day to rest between each one. People training more than 4 times a week should focus on the selection of exercises so as not to overload the same muscle groups day after day. This means that if, for example, we do lower body exercises on Monday, on Tuesday we should focus on the muscles of the torso, arms and back.

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