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Since Greg Glassman and his then wife Lauren Jenai founded the sport in 2000, CrossFit has had this glamor shown and equipment is not necessary to achieve serious health and health benefits. (With around 250,000 women taking part in the CrossFit Open last year, and the everyday fools in boxing around the world, it's fair to say that many of you already know that.) The goal of the sport is to return to fitness To bring basic knowledge and diversity to low-tech, functional movements that combine gymnastics, strength training, Olympic weight training and metabolic conditioning with an emphasis on intensity.
Continue reading to learn 1
. 1 They are getting stronger.
Spoiler Alert: Weightlifting, Olympic Weightlifting and Strength Training make you stronger (among these other benefits of strength training). CrossFit uses all these fitness modalities in programming. Rich Froning ("The Most Able Man in History") offers ten basic skills for everything you do in CrossFit: cardiovascular outgrowth, stamina, strength, flexibility, strength, speed, coordination, accuracy, agility. and balance.
"Most of the movements you perform in CrossFit are compound movements, meaning they're recruiting muscles from all over your body," says Grayson Wickham, DPT, CSCS physical therapist and certified strength trainer. For example, if you perform a lift, z. "Snatch", "Squat" or "Deadlift", activate your muscles from head to toe. (Related: 9 Reasons Why More Women Should Be Olympic Weightlifting)
In a 2017 study, composite movements (also called multi-joint exercises) were found to increase strength and overall fitness compared to single-joint exercises such as biceps curl, calf raises or leg bends.
. 2 During exercise you will burn serious calories.
When researchers from the University of Wisconsin-La Crosse looked at women who performed CrossFit, they found that they burned at least 12 calories per minute. Her conclusion: "CrossFit works … Due to the high intensity of the tested workouts [we]it is concluded that CrossFit really helps trainers to improve their aerobic fitness and burn a whole bunch of calories."  The reason is that CrossFit is doing compound exercises, says Tony Carvajal, certified CrossFit trainer at RSP Nutrition. "The more muscles you use, the more calories you burn," he says. For your information, you do not necessarily have to take weights to evaluate the benefits of compound movements. Bodyweight CrossFit staples like burpees, muscles and handstands brighten up your whole body.
. 3 This calorie burning will continue after the WOD.
Most CrossFit workouts (also known as Workout of the Day or WOD) involve some weight lifting, and lifting weights not only slows calories during exercise but also afterwards. That's because your muscle mass is one of the most important factors in your metabolic rate – how many calories you burn if you only live, explains Wickham.
"In CrossFit, you'll build muscle, and more muscle means a faster metabolism," he says. "Faster metabolism means burning more calories all day long." (Here's everything you need to know about metabolism, muscle and fat.)
There's also the "afterburn effect" (also known as excess post-workout oxygen consumption or EPOC), which states that the more intense the exercise is, the more Oxygen consumes your body afterwards and the more calories you burn after leaving the gym. (All you have to do is see the two-time CrossFit Championship champion, as Annie Thorisdottir knows CrossFit is intense at). This calorie burn after exercise usually accounts for 6 to 15 percent of the total calories you burned while you were training . Not too shabby, CrossFit.
. 4 You could lose weight.
Weight loss is not everyone's goal when it comes to CrossFit, but if it's yours, "CrossFit is one of the most effective weight loss workouts," says Carvajal. Because all the health and fitness benefits of CrossFit listed so far – especially increased muscle mass and accelerated metabolism – help to reduce body fat and burn more calories.
Indeed, a study found CrossFit participants had a marked improvement in body composition (and aerobic capacity) after 10 weeks, regardless of their fitness level at the beginning of the program.
There is a psychological component of CrossFit that also makes it effective as a weight loss program, says Physiotherapist DR Ebner, P.T., C.S.C.S., at Wexner Medical Center, Ohio State University. "The community will visit you again and again, it will keep you on track and you will emerge ten times more often," he says. (Read more about why consistency is the key to achieving your health and weight loss goals)
5. It's good for your heart.
Most CrossFit trainings do not look like traditional cardio training methods. Some CrossFit WODs are only three minutes long. (Ashley Graham is not concerned with this traditional cardiovascular life.) Evidence: Ashley Graham has to prove that cardio does not have to suck.)
However, it is quite possible to get a cardiovascular challenging workout in a short time – even only Three to five minutes, says CrossFit Games commentator and CrossFit Level 2 certified trainer Tanya Wagner of CrossFit Apex in Bucks County, PA. In a study published in PLoS ONE it was even found that only three minutes of total physical activity per week significantly improved the cardiometabolic health markers (including VO 2 max and blood pressure) in overweight. obese adults.
. 6 You improve your mobility.
CrossFit may not look like traditional exercise practices like yoga and Pilates, but "CrossFit is actually one of the best exercise programs to increase mobility," said Wickham, who is also the founder of Movement Vault, an online mobility program.
Quick Refreshment: Mobility is your ability to move a muscle or muscle group through a range of motion (ROM) in the socket with force and control. (Here are more basics of mobility you need to know.) Many movements in CrossFit improve ROM and power at the same time. For example, try to improve mobility in a cross-fit-tested manner with this Squat therapy device.
. 7 It is safer than you probably think.
CrossFit gets a bad reputation because it is uncertain, but a report from 2018 concluded that while the sport was being investigated for allegedly suspected injured sport, none of these claims were made based empirical evidence.
Another study found that people who work with hands-on trainers who help them with their movements have fewer injuries – and that's what most CrossFit boxes do. As for Rhabdo, CrossFit is no more common than other high-intensity exercises. (Related: 12 CrossFit Myths, Unmasked)
8. It might even help reduce the risk of injury .
The best exercises in the gym are exercises that mimic outdoor movements, says Wickham. (Remember, lift an Amazon Prime package, sit down and get up from your desk or carry a heavy travel bag.) These are called functional moves – and they are the foundation of many CrossFit WODs.
"The whole point of doing exercise exercises as exercise is to keep the body in physical readiness for the demands of everyday life," explains Wagner. When people learn to properly move their bodies as a whole or as a machine, they are much more successful and confident in more demanding day-to-day tasks such as shoveling snow or moving furniture, she says.
. 9 You will be a better runner.
CrossFit improves your power from head to toe and that means improved performance, whether you're an endurance athlete or a sprinter. Research shows that running efficiency is improved when runners add two or three days of strength training to their exercise program every week.
Not to mention "CrossFit helps you to strengthen your core," says Ebner. "A strong core helps transmit power and uses strength throughout the body – including the arms and legs." Translation: more power per step. In addition, a stronger core can improve the shape of the run, reducing the risk of injury. (Boom: why runners should do CrossFit)
10. You could sleep better.
"There are many lifestyle factors that affect how well you sleep," says Kevin Turcio, a CrossFit Level 2 certified trainer and owner of CrossFit Affinity in Stamford, CT. "In my personal experience, CrossFit helped me fall asleep." This could simply be due to the intensity of this type of training, as it has been shown that increasing the intensity of the training aids deep sleep.
Carvajal points out that this effect is especially noticeable in people who were previously not regular athletes. "Any type of exercise is likely to improve sleep quality, but high-intensity workouts like CrossFit seem to be the most effective." (See also: How are sleep and movement related?)
11. There are mental gains.
CrossFit not only trains your muscles but also your brain. "CrossFit creates mental tenacity," says Wagner. That's because CrossFit trainings offer the opportunity to engage in positive soliloquy and to push through challenging moments.
"You can assess and reflect yourself as soon as you have broken through the barrier that has been implemented," says Wagner. "We see incredible changes in the soliloquy and psychic positivity, especially among women and adolescent girls." (See: 25 Things All Women Who Lift Up Will Understand)
12. It is time efficient.
Most classes are only an hour long and the WODs themselves are usually only three to 20 minutes long. Serious! (The rest of the class involves warming up, cooling down, and sometimes extra weight lifting.) "People are always amazed how much they are wiped after such a short workout," says Turcio. (Try one of these 12 CrossFit WODs that coaches like to see what they mean.) In addition, a review of 13 studies published in Obesity Reviews revealed that both continuous training was moderate in intensity HIIT training also resulted in comparable decreases in waist circumference and fat loss – HIIT needed about 40 percent less exercise time. Another study even found that short bouts of HIIT to improve cardiovascular fitness are superior to moderate intensity workouts.
. 13 They look jacked up.
Toned. Lean. Jacked Built. Defined Muscular. Whichever word is used to indicate that "AF fits," CrossFit will take you there. (By the way, here's why lifting heavy loads will not make you massive.)
Combine these muscle-building, fat-burning benefits with a healthy diet, stress management, and proper sleep, and you get a defined look. says Wickham. (Need more evidence? Follow some of these badass pros on Instagram.)
14. You get a built-in cheering group.
Friendly PSA: If you are in Club ~ No New Friends ~, CrossFit is not for you. Because throwing weights and learning new gymnastics skills together has the amazing ability to create lasting friendships and a sound support system. There is even science to prove it! A recent study found that CrossFit is associated with community, satisfaction and motivation. (And it's not exactly breaking news that a #fitfam helps people reach their fitness goals: why a fitness buddy is literally the best there is.
"The community will support and encourage you and Making them responsible for goals, "says Carvajal," Being in such an environment can only make you feel better in and out of the gym. "
15. They'll have fun.
Yes. FUN Investigations show that hard training is actually more fun for a lot of people.Sure, CrossFit may be tough, but you will reap a whole host of benefits like the above-mentioned 14 and will do you good.