CrossFit: Can Science Explain Its Success
CrossFit is a new fitness trend that was started in 2005 by Greg Glassman. According to its website, it’s “a workout system based around functional movements.”
Sounds like any other gym routine, right?
Well not exactly. What makes CrossFit different from your average gym routine is the fact that it involves exercises performed at high intensity (upwards of 100% or so) with minimal rest periods between sets and reps.
What does all this mean?
It means that you’re doing something very hard, but with relatively little rest time. You might think that this would make you tired after just one set, but according to Glassman, you’ll get stronger and fitter!
If you’ve ever done weight training before, then what happens when the intensity level increases even further?
Well if there’s anything we’ve learned in our years of studying fitness routines, it’s that the answer is yes. When the intensity level goes up, muscle tissue gets damaged. The muscles become sore and they don’t recover properly.
But what about CrossFit? Is it safe? And if it isn’t, why do some people swear by it while others say it doesn’t work for them?
These are questions that many people have asked themselves since the beginning of CrossFit.
The short answer is no, but that’s only because CrossFit hasn’t been studied yet. In other words, the jury is still out on this one. Yet even if the program is ultimately proven to be safe and effective, you may not want to participate in it.
If you want to get fit, then you definitely need to put in some work and time, but if you really want to excel at CrossFit, then you have to be willing to suffer a great deal of pain.
Sure you’ll probably see results, but is it really worth it?
Think it over.
If you decide to participate in this routine, then read up on it first and always start out slow. Otherwise, you could wind up seriously hurting yourself.
Finally, if you’re still not convinced that CrossFit is right for you, then you may want to try some of the other fitness routines we’ve covered here at Fit Test Dummy. We’ve already discussed Zumba, so let’s talk about some of the other options.
Try out some of the best fat burning workouts or if you’re a lady, read up on the best women’s fitness routines. No matter what you decide to do though, make sure that you always warm up before and cool down after your routine.
Crossfit: Can Science Explain Its Success?
Can’t do a single pull-up? Need to lose weight fast? Crossfit may be for you. Crossfit is one of the most successful fitness programs in the past decade. This article examines some of the reasons why. …
Zumba Fitness – Why It’s So Popular
Zumba is a popular type of aerobics class where dance and aerobic moves are done to Latin and popular music. It’s fun and effective. This article looks at some of the reasons why Zumba has gotten so popular recently. …
A Guide to Yoga
Yoga is an ancient practice which comes from India. It’s good for strength, flexibility, and relaxation. This article looks at the various types of yoga and what they offer. …
Why Strength Training Is Important
This article looks at some of the benefits of weight training and why it’s an important part of any fitness routine. …
The Components of an Effective Fitness Routine
Here’s a list of the things you need in an effective fitness routine. Some of these, like cardiovascular exercise and stretching, are standard. Others, like strength training and automised testing, are less common. …
What to Expect From Your First Personal Trainer
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Aerobic Exercise: Why It’s Good For You
Low intensity exercise like walking, easy cycling, or even just leisurely swimming can do wonders for your health. Here’s why you should definitely include it in your fitness routine. …
A Guide to Calories
What are calories? What foods have them? How do you calculate the calories you need?
Find out in this guide to the calorie. …
Muscle Confusion: Does it really work?
A popular theory says that if you want to keep getting stronger, you have to keep changing your exercises so your body doesn’t adapt.
Is this really true?
How to Lose Weight
Do you want to lose a few pounds?
Congratulations: by reading this, you’ve taken the first step toward achieving your goal. Here are a few tips to help you get started. …
Is Running the Best Exercise?
In the 2000s, the most common piece of fitness advice you could find recommended that you run often. But there’s less enthusiasm for it nowadays.
So is all the running advice out-of-date?
Most of us have to work for a living. That means if we don’t get up early in the morning, we tend to be late a lot. It also means we have to work when it’s dark and when it’s dark, it’s hard to be motivated to go do something.
This is why you need to find ways to create an environment for yourself that’s conducive to exercise at all times. One of the best ways to do that is to create a home gym.
Even if you have a lot of tools available at the local gym, you still have to set aside time to get there and back, and actually spend time there. At home, you can throw on some headphones and get your workout in while listening to your favorite music. At home, you aren’t susceptible to weird gym “culture”. You don’t have to worry about feeling self-conscious.
And, at home, it’s a lot easier to separate yourself from your workout. You can literally shut the rest of the world out for an hour.
If you want to make changes in your life or start working out but haven’t done so yet, one of the best things you can do is create a home gym. It doesn’t have to be anything elaborate. If you want, you can just throw a barbell, bench, and weights into a room in your house. This works especially well if you have the space for it.
But, you don’t even need all of that. You can just throw dumbbells in there. Anything works as long as it gets the job done.
So, how do you go about creating your home gym on a budget?
Well, first of all, you don’t need a lot of space. If you want to throw a barbell set, bench, and weights in a spare room, that’s fine. But, if you don’t have the space for it, you can just do dumbbells and bodyweight exercises. You really don’t need anything else. Of course, you can certainly add to your home gym as your budget allows.
So, what are some essential items that you need?
Well, for a barbell set, you’ll need the bar, weights, and collars to hold the weights on the bar. It’s also a good idea to get a lifting bench. This is really optional, but it’s definitely something you should have if you’re going to be doing a lot of heavy lifting. You’ll need this to avoid injury.
In addition to the barbell, you’ll need dumbbells of varying weights. If you’re on a budget, you can get hex dumbbells that will limit you to six sides but be able to be combined in several ways to give you a range of weight selections. For hex dumbbells, you can easily find a set of these for under $200.
Once you have the dumbbells, you’ll of course need a place to put them. A basic rack to store the dumbbells against the wall will work just fine for this purpose.
You may also want to get an ab wheel, a jump rope, a medicine ball, and knee pads. These are all optional but worth considering if you find yourself wanting certain items for your home gym in the future.
Finally, you need to consider your flooring and walls. These are important as you want to protect your joints and not damage anything. You can go with a simple gym flooring that’s going to be easy to clean but will get old if you leave it the same place for too long. You can also put down an inexpensive vinyl wall covering to protect your walls.
After you’ve gotten everything set up in your home gym, make sure you put it to good use! The more you use it, the more you’ll get out of it.
If you’re thinking about getting into bodybuilding or just want to start lifting weights but don’t have the money to pay for a gym membership, there’s no reason why you can’t create your own home gym on a budget. All it takes is a little elbow grease and forethought.
Sources & references used in this article:
- Investigating the organisational culture of CrossFit (B Bailey, AJ Benson, MW Bruner – International Journal of Sport …, 2019 – Taylor & Francis)
- CrossFit: Fitness cult or reinventive institution? (MC Dawson – International review for the sociology of sport, 2017 – journals.sagepub.com)
- The success of CrossFit and its implications for businesses of all types (S Gomillion – 2017 – trace.tennessee.edu)
- The culture of CrossFit: a lifestyle prescription for optimal health and fitness (S Kuhn – 2013 – ir.library.illinoisstate.edu)
- Optimize Your Fitness, Optimize Your Business: The Balanced Scorecard, Analysis and Application for the CrossFit Affiliate (JG Aronowitz – 2018 – scholarship.claremont.edu)
- Partnerships between an at-risk youth CrossFit program and local community organizations: focusing on the antecedents to partnership development (CM Gipson, N Campbell, NL Malcom – Sports, 2018 – mdpi.com)
- Organizing and conducting sporting events online: A study of the 2011 CrossFit Games (A VanHouten – 2012 – search.proquest.com)