CrossFit is intimidating, there is no denying that. The
best athletes are frightened to join in at first. However, by trading
your gym for a box and solo workouts for any group environment, you'll open doors
to new friendships and opportunities.
But, because there are risks to starting any new fitness routine, there
are a few potential risks involved with doing CrossFit if you're inconsiderate
of your limits.
Below are
a few steps you can take to help make the first few CrossFit classes pass only a
little bit easier.
NEVER
Skip the Warm-up
Every class starts out with a warm-up. Specific exercises utilized in the warm-ups can vary, however the objective of the warm-up should be to get your heart pumping and your body ready for the upcoming WOD (Workout of the Day). You shouldn't skip the warm-ups, even if you are late to a class. Mobility and adaptability are required to get through the intense workouts. With no warm-up, you're hindering your own body's mobility and risking a personal injury.
Proper
Form is Critical
The best way to avoid a personal injury when exercising would be to take your time
and practice proper form. Ease in to the movements and learn how to do each
workout properly prior to going full-scale in your WOD's. By trying accelerating or
lifting more, only to start feeling pain, back off from the exercise and try
modifying it so it's lower. The fantastic thing about CrossFit is the fact that each
exercise can be adjusted for a number of fitness levels.
If you do not know the correct form for a workout, or you have to
modify an activity, your CrossFit trainer can assist. Each CrossFit
box has a certified CrossFit trainer who's an invaluable resource of information
and it is prepared to help you correctly perform every exercise. The trainers are
just as focused on your state of health and well-being as you are, so don't be
afraid to inquire about them for exercise tips and modifications. By focusing on your
form and making the effort to adapt to any increases in weight or speed, your
body will be stronger and more ready for any challenge.
Prepare
for Cross-Training
CrossFit is not a typical sport, nor in the event you underestimate how
tough the workouts could possibly get. CrossFit combines functional and intense exercises
from the number of sports, including gymnastics, powerlifting, running, and
throwing. Due to this high variety in workouts, there is no set routine –
every WOD is a mixture of different modifiable exercises. With the addition of variety
and randomizing workouts, CrossFitters learn to adapt, and aren't prone to get
bored mid-workout.
Within the first couple of months to do CrossFit, be ready for
alterations in weights, speeds, and distances as your fitness level progresses. You're
not just doing cardio, and workouts aren't as simple as “go using the flow” of
the group. There will be exercises you've never done before, at loads and
speeds you didn't think were possible.
Prioritize
Rest & Recovery
Don't underestimate the significance of each day off. Plan your rest
days between training days to give your body a chance to recover and restore
itself. Generally, CrossFit boxes will recommend you train 5 days each week
with two rest days somewhere in between. However, it's not necessary to follow
the recommendation, and the period of time you should take to recover all
depends upon the person. Your exercise routine goals, nutritional habits, and existing
levels of fitness all lead to determining how much rest you should get
between training days.
One fantastic way to boost your recovery while taking a rest day would be to
make use of a foam roller or lacrosse ball on any sore or tight muscles. These tools
can lessen most uncomfortable knots, relax muscle tightness, and even
provide fast pain alleviation. The body will
be sore, especially during your first couple of weeks of CrossFit classes, so keep a
foam roller handy to help boost recovery and avoid unnecessary pain.
Achieve
Your Workout goals with CrossFit
CrossFit's workouts are designed to help you get stronger, not
leave you weak and injured. However, if you do feel pain that persists or
worsens with time, go to your doctor or a sports injury specialist. Your
doctor can help you rule out any serious injuries and show you
through treatment options to advertise healing and recovery.
Don't enable your first impressions and fears fool you. CrossFit is really a
fun fitness program that may be scaled to the level of fitness, and also you don't
need to be a hardcore athlete to savor your time and effort in the box and get the most
out of this new experience. Try this advice and you'll be doing all of your WOD's
pain-free.
About the writer:
Dr. Casey Crisp Dr. Casey Crisp can serve as the Director of Clinical Quality Assurance at Airrosti, a nationwide healthcare organization specializing in musculoskeletal pain injury treatment. His primary role is educating and developing new doctors and managing clinical teams to satisfy clinical requirements in documentation, clinical assessment, and quality care assurance. He currently can serve as the lead instructor for that CEU (Training Unit) program for Doctors of Chiropractic.
