Wild stress tears your heart, skin and joints: what you need to know about the increasingly popular crossfit

In recent years, the CrossFit system has become incredibly popular. However, it causes a lot of controversy among doctors, fitness experts, and personal trainers.

In recent years, CrossFit has become incredibly popular in Russia and the world. Let's consider the benefits and harms of CrossFit, weigh the pros and cons.

Those who seek to improve their fitness and health through strength training and cardio engage in rigorous and exhausting programs year after year. There are many different training programs available from famous athletes. Companies are offering a variety of new functional training and sports supplement products.

Multi-stage Crossfit Games are held annually, attracting hundreds of thousands of participants and millions of fans. What is behind this wave of popular movement and is it necessary for beginners?

Objectively, it is quite difficult for beginners in fitness and strength training to separate proven programs that work to improve lifestyle from those that are ineffective and even harmful.

This technique, like many other training programs and strength training, provokes not only great interest, but also controversy and doubt. And people want to know if CrossFit is just another hoax or if it's something worth pursuing.

CrossFit - what kind of sport is it?

This system is a complex of strength development and general physical fitness. CrossFit combines various exercises, the goal of which is to achieve all levels of physical fitness in combination with the harmonious development of the whole body. CrossFit is a mixture of training programs from:

• weightlifting or strength training;
• running short or long distances;
• artistic gymnastics.

To get the maximum benefit from CrossFit, you need to know about the main areas, which in CrossFit are called “10 physical indicators”:

• performance of the respiratory and cardiovascular systems;
• endurance;
• force;
• coordination;
• flexibility;
• power;
• speed;
• dexterity;
• balance;
• accuracy.

Crosslift was designed to address all of these factors, and retired military personnel played a significant role in its development in the early stages. According to his concept, such an effect is achieved through neurological and hormonal adaptation in the body's metabolic processes.

Due to the nature of physical training and the exercises involved, it is necessary to create precise training programs that can be followed. CrossFit trainees should be prepared to perform basic exercises aimed at developing these 10 components.

Thus, the CrossFit training system is not suitable for the most beginners. Trained athletes, professionals and critics regularly weigh in on the issue, warning newcomers to the sport (and in some cases everyone) to stay away from the system.

CrossFit involves exercises that include running, rowing, jumping or climbing ropes, lifting and moving large objects, including long-distance dragging, powerlifting and weightlifting.

The workouts also use free weights, gymnastic rings, pull-up bars, and other strength training equipment.

You can’t just read about CrossFit in a book or buy a CD. CrossFit is the premier system used in over 2,000 gyms around the world.

This is one of the reasons why it causes so much controversy and attracts so much attention. In addition, this system is used in the training of social service specialists such as police, firefighters, the Ministry of Emergency Situations and military personnel.

CrossFit Recommendations for Beginners

When starting sports training, you should first of all remember safety - following the exercise technique and gradually increasing the load will protect beginners from injuries and overexertion. CrossFit training programs include exercises with weights, but there is a scaling system - both professional athletes and beginner athletes can perform one complex using different weights.

An important part of training is warming up. Before you start performing WODs, you need to prepare your body for the upcoming loads - warm up your muscles and joints. A cool-down (performing light exercises at a calm pace, as well as stretching muscles) after the complex helps to smoothly restore the normal functioning of the cardiovascular and nervous system and facilitate further recovery.

During training, a large amount of fluid is removed from the body, and it is extremely important to replenish the loss. Water facilitates the process of recovery and regeneration of muscle tissue. Proper nutrition after training promotes muscle growth.

Should you train with a CrossFit trainer?

Beginners should do CrossFit with a trainer, but not alone. Only the coach knows what level you are at. It’s worth spending 1-2 years on personal training with a CrossFit trainer and becoming a much fitter and healthier person.

For example, a cheap woman came to me with a height of 176 and a weight of 90 kg. It is immediately clear that the state of her body, according to such indicators, is not in a healthy position. I will help her be healthy and prepared. The main thing to start with is to help with weak points, and she has pain in the lumbar region. I started giving exercises to strengthen the lumbar extensors. She trains and engages them regularly every training session.

The first month did not give her any intensity due to problems with breathing and high pulse. This is all due to poor nutrition and excess weight. The blood is heavily polluted, so any high activity puts her body under stress. And I overcome stress in her body with gradual strength exercises with low intensity.

The first month strengthened all the muscles that she did not use and that needed loading. After a month, I gave cardio in a very gentle mode with long rest breaks to recover. In 1 month she lost 26 cm in volume.

This is good, but this is just the beginning. And the profession is not so important. The girl is a pediatrician. Many doctors have health problems, although they seem to be showing a different indicator. If you are interested, write to me and ask questions. Good health and preparedness to everyone.