CrossFit is a high-intensity fitness program that is popular worldwide. It is known for its varied and customizable workouts and community-driven atmosphere. This routine combines cardio, weightlifting, gymnastics, and many other elements. This program is so popular because it is scalable and incredibly customizable. A participant can perform individually or in a group setting.
This exercise routine provides an effective and high-intensity experience, no matter the participant’s fitness level. With the program’s global reach, anyone can do it anytime, anywhere! This guide will introduce readers to the basics of CrossFit, including common terminology and the numerous benefits it offers, getting started, and a sample workout week.
CrossFit Key Components and Terminology
This branded fitness regimen, created in 2000 by Greg Glassman, aims to improve overall fitness by targeting multiple aspects of physical health. These include strength, endurance, flexibility, and agility. The workout routine consists of four elements: warm-up, WOD (explained below), MetCon (explained below), and cool-down. Within the fitness world, there are commonly used acronyms for certain activities. Below, some of those used in the world of CrossFit will be defined and explained.
- WOD, or Workout of the Day, is an element where CrossFit gyms, known as boxes, post a WOD. This workout varies daily to keep the training diverse and ensure all muscle groups are worked in a sensible manner. WODs usually include a mix of weightlifting, bodyweight exercises, and cardio. A participant who is not linked to a box can create their own individual WOD.
- AMRAP, or As Many Rounds/Reps As Possible, is a challenging workout element. It requires the participant to complete as many rounds or repetitions of specific exercises as possible within a set amount of time. These elements are ideal for improving endurance and pushing the limits.
- EMOM, or Every Minute On the Minute, is a workout style in which a new exercise or set of exercises begins every minute. The goal is to complete the work within a minute and have enough time to rest before starting the next set. As the participant gets better, more time to rest will be observed, making this element very trackable.
- MetCon, or Metabolic Conditioning, is a workout designed to improve cardiovascular (heart and vessels), endurance, and metabolic function. It often combines high-intensity cardio with strength exercises. Cardio gets the heart pumping and the lungs working, while the strength-building element makes this a full-body experience.
Some Benefits to CrossFit
There are so many benefits to CrossFit that you could write a piece based on that topic alone. Here, we will discuss some of the more prominent and impactful benefits. The primary benefit is a well-rounded fitness routine. This program focuses on ten physical skills. You read right, ten! They are cardiovascular, endurance, strength, flexibility, stamina, power, coordination, speed, balance, and agility. As anyone can see, this is a very comprehensive approach to fitness.
The variety and scalability of this program are extraordinary. CrossFit’s varied nature keeps it exciting and prevents boredom. The variety helps target all necessary muscle groups, thus preventing overuse injuries. The program can be scaled to match beginners and professional athletes alike. The exercises are modified to align with the participants’ fitness levels.
Community support for this exercise program is unmatched. Participants can easily find members willing to help all over the globe. The CrossFit Nation involves gyms, community events, and different gatherings. The community atmosphere makes new participants feel welcome, and beginners get encouragement at the level they want and need.
Getting Started and Sample Workout
Beginners in the fitness world are encouraged to find a CrossFit gym or box that makes them feel supported and comfortable. Trainers can guide new participants through the movements and ensure they use proper form. As a beginner, it is important to start slow at an appropriate scaled version of the movements and build up the skill. This avoids injury, discouragement, and failure.
Participants at any fitness level should pay attention to their bodies. Rest when needed, and if pain beyond common muscle fatigue is felt, stop. This could indicate a need for rest or repositioning to maintain proper form. Any fitness level should be paired with proper nutrition and a workout routine. Nutrition is critical for recovery, performance, and improvement.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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