What Are the Benefits of CrossFit and Is It Safe?

What Are the Benefits of CrossFit and Is It Safe?

CrossFit gyms, known as “boxes,” are popping up around the world as it grows in popularity. So, what is CrossFit and what are the health benefits and risks?

CrossFit is a form of high-intensity power fitness (HIPT). A CrossFit workout may include dynamic exercises like:

• plyometric jumping

• Olympic weightlifting

• kettlebells

• explosive bodyweight movements

Read on to learn about the benefits of CrossFit and whether it’s right for you.

1. May improve physical strength

The high-intensity, multi-joint movements in CrossFit may help you gain muscle strength and stamina. Adding additional weight to your workouts can further increase muscle gain by adding stress to your muscles.

You can also continuously challenge your muscles by participating in the workout of the day, which will give your muscles some variety. The workout of the day, or WOD, is a signature part of the CrossFit program. Each day, a new set of exercises is posted. The goal is then to complete as many repetitions of each exercise as possible in a set period of time.

 2. May help you improve aerobic fitness

CrossFit’s high-intensity power training (HIPT). This type of training may help to increase VO2 max, or the maximum amount of oxygen you can utilize during exercise.

However, research has been inconclusive on both the short- and long-term effects of CrossFit on physiological changes and aerobic benefits. More research is needed to understand how CrossFit improves aerobic fitness compared to other forms of exercise.

 3. Improve agility, balance, and flexibility

CrossFit workouts often include functional exercises, or exercises that mimic movements you do in everyday life. Functional movements, such as squats, kettlebell swings, or overhead presses, can help improve agility, balance, and flexibility.

They also can reduce your risk for injury and improve your quality of life as you age.

4. Burn calories and manage weight

CrossFit workouts may help you burn more calories than other workouts. On average, a 195-pound male or 165-pound female will burn 15 to 18 calories per minute and 13 to 15 calories per minute, respectively, during a CrossFit circuit. You may also continue to burn calories during the recovery period.

That’s compared to 11 calories per minute and 9 calories per minute during traditional weightlifting using machines.

If your goal is weight loss, try following a healthy diet in addition to following a CrossFit exercise regimen.

Is CrossFit safe?

CrossFit is a high-intensity form of exercise. Your risk for injuries increases anytime you increase the intensity of your workouts or the amount of weight you’re lifting.

Some common CrossFit injuries include:

• low back pain

• rotator cuff tendonitis  

• Achilles tendonitis 

• knee injuries

• tennis elbow 

  
  

  
  

If you’re new to CrossFit, it’s a smart idea to work with a trained fitness professional that can make sure you’re doing the exercises properly. Having improper form, trying to move through exercises too quickly, or lifting more than you can handle can all lead to injury.

Beginners should go at a slower pace and increase weight gradually until your fitness level improves.

CrossFit isn’t safe for everyone. If you’re pregnant and already practicing CrossFit , it may be fine to continue, but make sure to talk to your doctor first. If you’re pregnant and new to CrossFit, you should wait until after your pregnancy to start.

CrossFit isn’t safe if you’re injured or have other serious health concerns, either. Make sure you get cleared by your doctor first or work with a physical therapist before starting CrossFit.

If you’re over age 65 and already physically fit, CrossFit may or may not be safe for you to try. Talk to your doctor before starting.