What Are the Benefits of CrossFit and Is It Safe?

CrossFit gyms, often referred to as "boxes," are emerging globally as its popularity increases. So, what is CrossFit, and what are its health benefits and risks?

CrossFit is a type of high-intensity power fitness (HIPT). A CrossFit workout might include dynamic exercises such as:

• plyometric jumping

• Olympic weightlifting

• kettlebells

• explosive bodyweight movements

Continue reading to discover the benefits of CrossFit and whether it's suitable for you.

1. May enhance physical strength

The high-intensity, multi-joint movements in CrossFit can help increase muscle strength and endurance. Incorporating additional weight into your workouts can further boost muscle growth by stressing your muscles.

You can also continually challenge your muscles by engaging in the workout of the day, providing your muscles with variety. The workout of the day, or WOD, is a hallmark of the CrossFit program. Each day, a new set of exercises is introduced. The objective is to complete as many repetitions of each exercise as possible within a specified timeframe.

2. May boost aerobic fitness

CrossFit’s high-intensity power training (HIPT) may help increase VO2 max, which is the maximum amount of oxygen you can use during exercise.

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

3. Enhances agility, balance, and flexibility

CrossFit workouts often incorporate functional exercises, which mimic movements performed in daily life. Functional movements, like squats, kettlebell swings, or overhead presses, can enhance agility, balance, and flexibility.

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

4. Burns calories and aids in weight management

CrossFit workouts may help you burn more calories than other exercises. 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 phase.

This is compared to 11 calories per minute and 9 calories per minute during traditional weightlifting with machines.

If weight loss is your goal, consider following a healthy diet alongside a CrossFit exercise routine.

Is CrossFit safe?

CrossFit is a high-intensity exercise form. Your risk of injuries increases when you raise the intensity of your workouts or the weight you lift.

Common CrossFit injuries include:

• low back pain

• rotator cuff tendonitis

• Achilles tendonitis

• knee injuries

• tennis elbow

If you’re new to CrossFit, it’s wise to work with a trained fitness professional who can ensure you perform the exercises correctly. Incorrect form, rushing through exercises, or lifting more than you can handle can all lead to injury.

Beginners should start slowly and gradually increase weight as their fitness level improves.

CrossFit isn’t suitable for everyone. If you’re pregnant and already practicing CrossFit, it may be okay to continue, but consult 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 issues. Ensure you get clearance from your doctor first or work with a physical therapist before starting CrossFit.

If you’re over 65 and already physically fit, CrossFit may or may not be safe for you. Consult your doctor before beginning.

Getting started with CrossFit

If you’re interested in trying CrossFit, search online for an affiliate box near you. Most CrossFit centers require beginners to attend two or three private or semi-private training sessions, costing between $150 and $300.

After completing the training sessions, you can join group CrossFit classes or continue working with a personal trainer.

While you can do a workout of the day on your own once you’re familiar with CrossFit exercises, if you’re a beginner, you should first work with a trained professional at a CrossFit box.

The instructors can demonstrate each move and monitor your form to ensure accuracy. They can also introduce you to all the equipment.

CrossFit exercises can be adapted for beginners or those new to fitness. You’ll still need to work with trainers at your local box to start. You might want to work one-on-one with a trainer longer until you feel comfortable and improve your fitness level.

If you’re new to CrossFit, always go at your own pace and don’t lift more weight than you’re comfortable with. Gradual exercise introduction will help reduce your risk of injuries.

CrossFit is a high-impact fitness form. Always consult your doctor before starting a new exercise program like CrossFit, especially if you’re new to exercise or have a health condition.

Takeaway

CrossFit can be an effective workout for losing weight, building strength, agility, and flexibility, and enhancing aerobic fitness. However, it may not be suitable for everyone.

If you have a health condition or injury, consult your doctor before trying CrossFit, and consider working with an instructor when starting instead of relying on online videos or workouts. They can help you learn proper form, reducing your risk of injury.

CrossFit classes often emphasize community building. For this reason, you might prefer CrossFit classes over doing the workouts independently.