CrossFit is a program of cardio and functional exercises that are performed in a circular fashion. This means that one task follows another with a minimum period of time for a break. During the classes, strength, endurance, coordination, flexibility, and all muscle groups are simultaneously improved.
CrossFit: how to build a training program for a beginner
If you have chosen this sport, but you are a beginner, you should know a few key points to build a training program correctly, get the most out of it without harming your health, and choose the right equipment for crossfit.
What is the peculiarity of crossfit training?
If you just came to the gym after watching a couple of videos on the Internet, you shouldn’t expect great results from the first session. Success comes to those who work hard and move in the right direction. One of the main advantages of circuit training is the combination of strength and cardio exercises. This is useful both for increasing the elasticity of the body, working out relief strong muscles, and for simultaneously burning fat, stabilizing the respiratory and cardiovascular systems. CrossFit combines such activities as jumping rope, interval running, rope climbing, and other types of strength exercises.
Even experienced cross-fitters improve with each workout, learning something new, but where do beginners start?
- There is a considerable load on the heart, so when you start working out, you should definitely consult a doctor;
- Before training, be sure to warm up: squats, push-ups, jumping rope. The body needs to be prepared for more serious loads;
- Perform the first sets under the strict guidance of a trainer. He will create a program based on your level of training, monitor your technique, tell you about the main mistakes, and give you recommendations on proper nutrition and recovery after the training;
- Beginners are advised to start with a simple program: weight machines, cardio. The muscles need to be prepared for the subsequent high-interval system of circular tasks;
- Increase the load gradually. You should not focus on speed from the start. You need to hone your technique, do fewer sets, but do everything correctly;
- Don’t forget to watch your breathing. At the end of the first set, your heart rate should not exceed 70-75% for beginners. You can calculate it using the universal formula: maximum = 220 bpm. And after a one-minute break, the indicator should drop to the original + 20%.
What is your goal?
- As a way to lose weight. This is one of the reasons why people choose crossfit. The energy consumption is really high – you burn up to 1000 calories. Of course, the numbers may vary and depend on the fitness of the athlete;
- Gain muscle mass. If you think that CrossFit will help you build muscle in the shortest possible time, it is better to give preference to traditional strength training. In this matter, the system is slightly inferior to narrowly focused athletes – bodybuilders, weightlifters;
- As an alternative to a regular gym. You can try new things, but first ask yourself why you need it. Is it just fashionable? Maybe you decided to work out “for the company” with a friend? Remember that crossfit is a group exercise. The tasks will not be repeated from time to time, and each time the complexes alternate. If your goal is both functionality and getting rid of a couple of extra pounds and pumping up your muscles, feel free to choose crossfit.
CrossFit equipment: where to start?
When you start training, make sure that your clothes and shoes are comfortable and convenient. Buy shoes with flat, sturdy soles, as you will have to work with a lot of weight while maintaining your balance. As for clothes, they shouldn’t hinder your movements. Equally important is the crossfit equipment you’ll be working with.
Exercise equipment helps to hone a universal technique, engage and work out all muscle groups, improve endurance, strength, coordination, and flexibility.
CrossFit: how to build a training program for a beginner
A beginner crossfitter can start with kettlebells, dumbbells, push-ups, pull-ups, and sit-ups. The modular station will help you stay in great shape and work your body comprehensively. The multifunctional installation consists of various training equipment, where athletes of any level of physical fitness can simultaneously improve their performance without interfering with each other.
Jumping rope benches come in different heights, which allows you to set different muscle loads. Sports equipment will help to improve balance, effectively pump the muscle groups of the lower body.
In fact, it is important how you design the program and what kind of load you choose. No one will force you to lift weights at the first lesson, such tasks can be performed by experienced cross-fitters under the guidance of a trainer.