Progressive training called CrossFit attracted the interest of professionals and amateurs in the early 2000s and has not lost its relevance to this day. CrossFit is popular not only among men; women also participate in competitions, demonstrating incredible results and winning the title of the strongest female athlete in the world. There are more and more fans of the system every year. Why is it that such a harsh sport attracts girls so much? Interesting question, let's figure it out!
CrossFit combines strength and cardio exercises, gymnastic exercises, harmoniously developing the body and skills of the athlete. Girls in this sport are hardworking and resilient, and many people envy the slimness and definition of their figure. Representatives of professional sports will not be stopped by difficulties, blood or tears, or injuries. Daily hard work builds character and brings you closer to your cherished goal.
If you don’t want to go on the competition platform and win medals, CrossFit is suitable for losing weight, strengthening the cardiovascular system, ligaments, and most importantly, it gives you energy and good mood, which is important for girls.
In this article you will learn:
- what is crossfit and how to choose exercises for women at any level of physical fitness;
- basic concepts of the training system;
- is it possible to practice crossfit at home and what is needed for this;
- how exercise will help you lose weight;
- How developed is women's crossfit in Russia?
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CrossFit contains a wide range of exercises in its arsenal, turning training for girls into a breath of fresh air, combining physical activity with a fun pastime.
The format of classes, as a rule, is group, held in specially equipped rooms. At the same time, the training program for girls is no different from men. The only difference is the level of intensity and the weight of the equipment used. If it is not possible to purchase a subscription, then training can be carried out at home or in the gym - this is another plus of the program.
What is the CrossFit system?
This is a multifunctional training system that improves a person's flexibility, strength and power, speed and endurance. Special complexes called WOD help develop qualities. Each CrossFit workout is done at the limit, with high intensity within a regulated time frame.
The technique can be called a kind of symbiosis of weightlifting and track and field athletics, powerlifting, gymnastics and kettlebell lifting.
Strength elements from power biathlon or triathlon (presses, deadlifts, snatches, clean and jerks, squats) are not suitable for beginners. It is recommended to perform the movements only after mastering the technique without additional weight and under the strict supervision of a trainer to reduce the risk of injury.
The CrossFit training program for girls is distinguished by the lighter weight of additional equipment. Women are better at aerobic exercise than men, so the emphasis is on endurance and number of repetitions. Work is carried out with light weights or only with your own body weight.
Women's crossfit workouts
Most girls are looking for an effective way to lose weight, tighten their body, and give certain muscles a seductive shape through sports activities. In this case, preference is given to fitness or simple running. But soon the athletes become bored - strength training on the same machines becomes boring, and daily jogging turns into an unbearable chore.
Thanks to the variety of elements and programs, CrossFit for girls becomes a breath of fresh air, allowing you to combine useful physical activity and an interesting pastime.
The main advantage of such classes is the combination of different types of training - strength and aerobic. The training plan is structured in such a way that the whole body receives the load, without a clear emphasis on any muscle group. Therefore, CrossFit is suitable for women who have never played sports and want to comprehensively work out their figure.
Trainings are conducted in group mode in specialized halls. Moreover, the selection of exercises is the same for both men and women. The only difference is the intensity and weight of the projectiles. And for those who like to exercise at home, special training programs have been developed (example below).
The effectiveness of CrossFit for weight loss is determined by the speed of the exercises. The training takes place in the most intense mode, which helps to “accelerate” metabolism and quickly reduce body fat.
Getting rid of extra pounds is also facilitated by the fact that the classes use multi-joint strength exercises - bench press, squat, deadlift. Such loads force large muscle groups to work, which leads to rapid consumption of calories and weight loss (athletes can burn up to 1 thousand kcal in one session). Don't forget that results will only appear if you follow a low-carb diet.
There is an opinion among women that CrossFit training can lead to a serious increase in muscle mass, which will negatively affect the figure. Let's debunk this myth. The intensity of the exercises, as well as the weights used in women's CrossFit training, only involve strengthening the muscle fibers and giving them tone.
In addition, in order for muscles to increase, a high level of growth hormone in the blood is necessary. The female body cannot produce such quantities of natural steroids. Therefore, from regular CrossFit, the athlete will only get toned arms, a flat stomach, strong thighs, rounded buttocks and a low percentage of subcutaneous fat.
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Training helps:
- increasing endurance;
- strengthening the heart muscle;
- development of ligaments and muscles;
- development of the respiratory system;
- losing weight;
- improving body quality without increasing the volume of muscle tissue.
All this makes CrossFit attractive to girls who dream of excellent physical shape and high functionality.
Rounds and WODs - basic concepts of CrossFit
WOD (workout of the day) translated means “workout of the day” and includes a set of exercises or one movement. Regulated rounds help develop physical abilities. A new training day does not repeat the previous one and is aimed at developing a specific skill or quality.
A round or circle is a multiple repetition of a WOD; at the end of a cycle of exercises, you must start again, and ideally without stopping. The format of the rounds is determined by the workout of the day. The results are recorded on the board for convenience and tracking progress.
High intensity loads require a preliminary general warm-up to warm up the muscles and prepare the joints and ligaments for work.
CrossFit terminology
The duration of the program is displayed in the abbreviation WOD:
- AMRAP (As Many Rounds As Possible) - complete as many rounds as possible within the specified time;
- AFAP (As Fast As Possible) - complete the task as quickly as possible;
- EMOM (Every Min Of the Min) - perform an exercise at the beginning of each minute and rest for N minutes until it ends.
Tabata – interval training. The cycle is based on the principle of 20 seconds of work and 10 seconds of rest - this is a classic scheme that can be changed.
Contraindications
Health problems and certain body characteristics limit access to high-intensity training. Prohibiting factors:
- cardiac dysfunction – training puts stress on the myocardium (heart muscle);
- pregnancy and breastfeeding – all complications after childbirth must be reported to the trainer to take into account individual characteristics and create a gentle program;
- obesity - if the body weight is above 85 kg, then the woman should initially lose weight so as not to overload the cardiovascular system and not injure the joints. Diet and increased physical activity during the day, race walking, will help with this;
- anorexia – weakness of muscles and ligaments will not allow you to fully train, so you first need to strengthen the muscle corset with the help of fitness and bodybuilding;
- exacerbation of chronic diseases;
- musculoskeletal injuries;
- inflammation.
If you are in doubt, it is better to consult a doctor.
Why do women need this?
Are their workloads not enough for them? Do you want a toned, slender body? Well, if you want...
It seems to us that “all people are the same.” But a man is prepared for physical effort by nature. He has the distribution of muscle mass, the strength of bones and ligaments, the center of gravity, and the type of breathing that is not the same as that of a woman. This is fine! There is nothing infringing on the dignity of one or the other sex in this.
The woman is adapted for moderate loads, flexibility and dexterity. For her, lifting a barbell is like giving birth to a man.
It is his spine that is so entwined with muscles (especially in the lumbar region) that he is able to lift a barrel or a sack of a hundredweight - and his internal organs will not sink. And her insides are in a freer space, her abdominal cavity is like a bowl, so that there is room for the fetus. Therefore, it is easier for a girl to stretch the mesenteries and lower the uterus or stomach into an unnatural position.
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Someone will say: “You need to train your abs!” Necessary! Necessarily! But with moderate loads, without jerking.
Do you want to be like a man? Nature can be broken. But in revenge she will certainly break you. Not now, but in five or ten years, but all this carrying of stones, inadequate loads and efforts will not be in vain. If we lived 10-15 years, like most animals, we wouldn't care. But we have a long century ahead of us. How best to spend it? Healthy, with a intact spine and elastic muscles, or torn and mangled?
Crossfit or gym - which is better for girls?
In the gym, work is done on machines, loading specific muscle groups in isolation, while the CrossFit training program uses all muscles at once. This principle allows you to strengthen as many muscles as possible and promote weight loss.
The high intensity of CrossFit leads to the desired result faster and takes less time than training on exercise machines. This does not mean that the gym is ineffective and that you should not visit it. The establishment's arsenal includes barbells, dumbbells and kettlebells, which are perfect for performing power WODs. Effectiveness does not depend on the place of training, but on the efforts and efforts of the athlete. You can do the workout in the gym or at home.
It is important to get in the right mood, get enough sleep, feel good and train well. Additional equipment is a secondary means of achieving the goal. Your own body weight is the best thing everyone has for a full-fledged CrossFit. Split training, although aimed at working out each muscle in detail, does not differ in variety and intensity.
What kind of training is this
These are serious workloads that involve various disciplines. Targeted work on optimizing physical capabilities: cardiovascular, muscular, respiratory endurance, strength, flexibility, speed, coordination, balance, agility.
The CrossFit champion is called “The Fittest Man on the Planet.” The current women's winner is Australian weightlifter Tia-Claire Toomey.
Many girls are afraid of this sport, because the current athletes look like bodybuilding stars, their figure is far from the generally accepted canons of beauty. But this does not mean that you will look the same when attending group training. Under the guidance of a good mentor who will correctly distribute the load: weights, number of repetitions, timing, you can safely improve your general condition. No good coach will set you impossible tasks. The level of skill development depends only on your desire.
Advantages and disadvantages of CrossFit for girls
The main advantage is the combination of aerobic and strength training, affecting the entire body at once. This is why CrossFit is suitable for beginner girls, helping to harmoniously develop their figure.
If we talk about the benefits of the technique, then moderate and reasonable loads will only strengthen the female body. You should not focus on the performance and appearance of leading athletes, because this is a completely different level of physical fitness and pursuit of professional goals.
Aerobic exercise in the context of CrossFit will make your silhouette feminine and fit. Muscle hypertrophy means working with extreme weights, a special nutrition plan and daily training. Under other conditions, body volume will not increase!
The disadvantage is the risk of injury in the absence of control of the technique by the trainer. You can find many pros and cons of CrossFit; beginners are at least not recommended to include complex exercises in WOD without having the skills. Initially, training begins without weight or with light weights.
The elements of powerlifting that are considered difficult to master are the back squat, bench press and deadlift. Beginners are recommended to master the exercises in the Smith machine.
CrossFit training program for women
The training program that women's CrossFit involves does not have a strict framework, so you are free to shape it at your own discretion. However, there are a number of recommendations that must be followed to ensure that your exercises have the maximum effect and help make your body attractive.
- It is not advisable to perform exercises on the same muscle groups during training. For example, push-ups and horizontal pull-ups are interchangeable because they involve almost the same muscles.
- Be sure to alternate aerobic and strength exercises. Try not to do more than one weight-bearing exercise per session. A workout for beginner athletes might look like this: 10 goblet squats, 10 horizontal pull-ups and 20 tucks. Another option: 30 push-ups on your knees, 40 regular squats and 20 sit-ups.
- Spend the first lesson for 20 minutes and no more than once a week. As the body adapts to the stress, training can be done three times a week, for 40-60 minutes, alternating a day of exercise with a day of rest.
- On rest days, try to avoid heavy exercise. If necessary, you can fill your training break with walking or swimming lessons.
- At the initial stage of training, take long breaks between exercises (from 1 to 3 minutes). Over time, this time interval should be reduced to a minimum (20-30 seconds).
CrossFit exercises for weight loss
A high pace of exercise raises your heart rate to high levels, saturates the body with oxygen, increasing metabolism and breaking down fatty tissue. Multi-joint exercises (squats, presses, rows) involve several muscle groups, which consumes a lot of energy and leads to weight loss. One workout consumes 400 calories or more. It is important to remember that to lose extra pounds, it is important to correctly calculate your daily calorie needs and create a deficit in your diet.
However, a high pulse zone, in addition to fatty tissue, also breaks down muscles. It is necessary to control indicators to avoid negative effects. A comfortable heart rate will allow you to train longer, and therefore burn a lot of calories and preserve precious muscles. The optimal training time, taking into account warm-up and skill development, is 30-60 minutes.
Fat deposits are burned after the glycogen reserves in the liver are depleted, and this takes about 20 minutes. Conclusion: the minimum training time is half an hour.
Frequency of training
The variety of WODs allows you to train without days off. You can train on a daily basis by choosing a recovery complex. It all depends on individual characteristics: level of physical fitness, motivation, goals, time and financial capabilities. Daily workouts are suitable for girls who are already involved in sports.
For beginners, it is enough to train 3 times a week, otherwise the body gets into a stressful state, becoming overtrained. Then the number increases to 4 workouts.
CrossFit exercises at home
Correct selection and execution of exercises for CrossFit is the key to successful training. CrossFit is as much about heavy weight training as it is about active exercise.
In both cases, it is important to strictly monitor the execution technique. After CrossFit you should be very tired, this is an important effect of training
Distribute your exercises throughout the day so that during the week you perform the most varied set of workouts.
The principles of CrossFit are not very different from the principles of training in the gym. The very same direction of fitness includes exercises from other sports. You will need to choose the optimal set of exercises at home for men or women
Also in CrossFit it is very important to perform exercises quickly, without allowing the muscles to rest
The main CrossFit exercises for men at home will be:
- Burpee. This activity involves a regular push-up, after which you need to jump up from a squat and lower yourself in the same way.
- Press.
- Squats.
- Jumping rope.
- Exercises with barbells, dumbbells, kettlebells.
- Lunges.
- Push ups.
- Kipping (pull-ups with a jerk, this will allow you to maintain the CrossFit pace).
Regular exercises can be modified and complicated, for example, regular squats are replaced by so-called “explosive squats.” When performing them, you do not just squat, but jump sharply, clapping your hands above your head. Explosive push-ups are also performed. And regular squats need to be complicated by adding weights.
Another popular CrossFit exercise is the Bear Walk. You need to get on all fours and lift your buttocks. In this way, you must move forward while simultaneously stepping on one side: first step with your left hand and foot, then with your right hand and foot. Once you have mastered this exercise, start running in this position and make it more difficult by adding weight.
For girls, you need to start CrossFit lessons in milder conditions: do not take on large loads at once and do not try to immediately complicate all the workouts. Let your body get used to the rhythm of fitness, and when you realize that you are ready for serious challenges, begin to complicate the classes.
Complexes for beginners
In fact, getting started with CrossFit involves three main workouts: squats, push-ups, and pull-ups. Start with them, using their variants without complications and burdens. CrossFit routines are commonly referred to as WODs.
For example, Cindy's WOD will be easy to master for beginners. On it you perform 5 pull-ups, 10 push-ups and 15 squats. The break between laps is 3 minutes. Exercise until you reach 20 minutes of clean training. A good result for beginners is 7-8 laps in 20 minutes.
More complex is the Candy WOD, it includes
- 20 pull-ups;
- 40 push-ups;
- 60 squats;
It involves performing five rounds. Rest is also 3 minutes.
WOD Murph is perfect for the street. It includes everything:
- 1.5 km jogging (ideal before and after training);
- 100 pull-ups;
- 200 push-ups;
- 50 squats.
Weekly program for beginners
If you want to take up CrossFit for weight loss, endurance, or other goals, you'll need a program.
You need to exercise 3 times a week. For example, on Monday, Wednesday and Friday.
In this case, you will rest for 4 days and train for 3.
On the first day of classes, combine several exercises, for example, like this:
- 10-17 burpees;
- 10 pull-ups;
- 10 explosive push-ups;
- 15 abdominal exercises.
Try to speed up from the beginning of the workout to the end. And don't forget that you need to do several circles.
On the second day, take the same exercises, just try to complicate them, for example, add a not very heavy backpack to burpees, increase the number of push-ups and pull-ups.
And on the third day, replace some of the exercises of the first day with others, for example, jogging in place or exercises with dumbbells.
Gradually change and complicate the program as you see fit. The main thing is to maintain the regularity and technique of doing the exercises.
How to eat before and after training?
Correct eating habits will help you achieve maximum benefits from CrossFit. The emphasis is on a protein diet and foods of animal origin. Be sure to include complex carbohydrates in your menu to get the necessary amount of energy for training.
1.5 – 2 hours before training, it is recommended to consume a portion of slow carbohydrates and lean meat. Within 40 minutes after training, it is better to eat a fruit and a protein product (low-fat cottage cheese, protein).
What crossfit exercises are suitable for girls?
The system includes many movements. The most popular of them:
| Dumbbells |
|
| Kettlebells | Swing with one or two arms to shoulder level or to full opening |
| Barbell |
|
| Own body weight |
|
What is its fundamental difference?
Of course, there are many circuit training programs, that is, classes in which each set of exercises is repeated in cycles, and each cycle must be completed in a certain period of time. But CrossFit is considered a special training program due to the following differences:
- The loads used are aimed at simultaneously developing strength, agility and endurance.
- The complex includes three types of exercises: weightlifting, cardio and gymnastics.
- All exercises are maximally functional, that is, each of them affects several muscle groups.
- The exercises are not competitive. In CrossFit, the main opponent is fatigue and the thought “I can’t.” There are no other rivals. Therefore, each lesson gives you the feeling of a small victory over yourself. Another achievement, another day to be happy with.
- On different days, emphasis is placed on individual physical qualities. For example, on Monday the training program for girls is designed for strength and endurance, on Wednesday - for agility and strength, on Friday - for strength and endurance.
- Also, on different days, individual muscle groups are worked out. Yes, the whole body receives load, but the emphasis is on specific muscles. One day - buttocks and thighs, the second - arms and abs.
- A wide variety of exercises, the ability to create effective training programs taking into account the characteristics of each student.
CrossFit training program for girls
Below are possible programs for beginners, for training at home and in the gym.
Program for Beginners
It is not recommended to chase speed the first time. You need to listen to your body and reduce the intensity or stop at the first sign of discomfort (not to be confused with fatigue).
WOD1
AMRAP – complete as many rounds as possible in 5 minutes:
- air squats – 15;
- burpee – 10;
- sit-ups – 15.
WOD1 - beginners
Circular - max circles
Squats without weights
- 1 set of 15 reps
- Body part: Quadriceps Equipment: Body weight
Burpee (burpee), plyometric exercise
- 1 set of 10 reps
- Body part: Quadriceps Equipment: Body weight
Exercise Sitap (Raising the torso from a lying position)
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
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WOD2
AMRAP – complete as many rounds as possible in 20 minutes:
- Kettlebell row to the chin – 15;
- push-ups – 5;
- pull-ups to the crossbar (you can use rubber) – 10.
WOD2 - beginners
Circular - max circles
Sumo style kettlebell row
- 1 set of 15 reps
- Body part: Trapeze Equipment: Kettlebells
Push ups
- 1 set of 5 reps
- Body Part: Chest Equipment: No
Pull-ups with expander
- 1 set of 10 reps
- Body Part: Lat Equipment: Other
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Home workouts
To perform complexes, only your own body weight is used.
WOD3
AFAP – complete 5 rounds as quickly as possible:
- squat with jumping – 15;
- push-ups – 15;
- sit-ups – 15.
WOD3 - home workouts
Circular - 5 laps for the duration
of a half-squat jump
- 1 set of 15 reps
- Body part: Quadriceps Equipment: Body weight
Push ups
- 1 set of 15 reps
- Body Part: Chest Equipment: No
Exercise Sitap (Raising the torso from a lying position)
- 1 set of 15 reps
- Body part: Press Equipment: Body weight
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WOD4
AFAP – complete 10 rounds as quickly as possible:
- push-ups – 15;
- air squats – 20.
WOD4 - home workouts
Circuit – 10 laps for
Push-up
- 1 set of 15 reps
- Body Part: Chest Equipment: No
Squats without weights
- 1 set of 20 reps
- Body part: Quadriceps Equipment: Body weight
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WOD5
AFAP - complete the complex as quickly as possible:
- burpee 10-9-8-7-6-5-4-3-2-1;
- air squats 10-9-8-7-6-5-4-3-2-1.
How to do it: do 10 burpees and 10 squats, then 9 burpees and 9 squats. Increase to 1 repetition.
WOD5 - home workouts
Circuit – 10 circles
Burpee (burpee), plyometric exercise
- 10-9-8-7-6-5-4-3-2-1 reps in circle
- Body part: Quadriceps Equipment: Body weight
Squats without weights
- 10-9-8-7-6-5-4-3-2-1 reps in circle
- Body part: Quadriceps Equipment: Body weight
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Exercises in the gym
All you have to do is choose a free space to do the exercises and time it.
WOD6
AFAP - complete the complex as quickly as possible:
- push-ups – 15;
- jumping on a pedestal – 30;
- sit-ups – 50;
- pull-ups to the bar – 20;
- running – 1800 meters.
WOD6 - training in the gym
Push ups
- 1 set of 15 reps
- Body Part: Chest Equipment: No
Box jumping (CrossFit)
- 1 set of 30 reps
- Body Part: Quadriceps Equipment: Other
Exercise Sitap (Raising the torso from a lying position)
- 1 set of 50 reps
- Body part: Press Equipment: Body weight
Pull-ups (butterfly)
- 1 set of 20 reps
- Body part: Trapezium Equipment: Body weight
Treadmill workout
- 1800 meters
- Body part: Quadriceps Equipment: Exercise
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WOD7
AMRAP – complete as many rounds as possible in 20 minutes:
- jumping on a pedestal – 20;
- burpees – 20;
- jumping rope – 50;
- push-ups – 10;
- sit-ups – 20.
WOD7 - training in the gym
Circular - max laps
Box jumping (CrossFit)
- 1 set of 20 reps
- Body Part: Quadriceps Equipment: Other
Burpee (burpee), plyometric exercise
- 1 set of 20 reps
- Body part: Quadriceps Equipment: Body weight
Jumping rope
- 1 set of 50 reps
- Body part: Calves Equipment: Other
Push ups
- 1 set of 10 reps
- Body Part: Chest Equipment: No
Exercise Sitap (Raising the torso from a lying position)
- 1 set of 20 reps
- Body part: Press Equipment: Body weight
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Exercises to develop endurance
The complexes will help develop general and aerobic endurance and get rid of extra pounds.
WOD8
Perform for 30 minutes without stopping:
- burpees – odd minutes;
- jumping rope – even minutes.
WOD9
"Death through Burpees":
- perform burpees for 10 minutes.
WOD10
AFAP – execute as quickly as possible:
- jumping rope – 3000.
CrossFit at home
It’s quite possible to train even at home, and this is good news. It is advisable to have at least two small dumbbells; you can replace them with water bottles and jump ropes. Be sure to start by warming up by doing 300 jumping ropes. The home complex looks like this:
- Plie squats with a kettlebell or dumbbells 20/15/10/5 reps;
- Jump rope: 1 minute;
- Push-ups: 20/15/10/5;
- Jump rope: 1 minute;
- Setups: 20/15/10/5;
- Jump rope: 1 minute.
Plie squats
Performed using a dumbbell or kettlebell. We place our feet wide apart from each other, with our toes turned apart. We hold a kettlebell or dumbbell with both hands. Squatting down, we touch the weights to the floor, leaving our arms straight. In the starting position, the elbows and knees are straight.
Push ups
Let's do a simplified version of push-ups on your knees. We place our palms under the shoulders, leaving the body straight, bending the elbows. Hands are pressed as close to the body as possible. As you exhale, push up from the floor. If this option is difficult for you, you can lower yourself as much as possible by lying on the floor.
Setups (body raises)
The usual twisting of the body is performed. Lying on your back, knees bent. Using the press, we twist toward the knees, lifting the spine off the floor. Stretch your arms in front of you and touch your feet. For weights, you can pick up dumbbells.
The effectiveness of CrossFit for girls
Within a month you can notice the first results:
- muscles will become stronger;
- tone and relief will appear;
- the fat layer will become smaller.
Systematic training will stabilize your weight and make your body athletic. Each time, training will be easier, and recovery will not take much time.
It is recommended not to focus on one type of training and be sure to stretch after exercise to increase flexibility, speed up recovery and prevent injuries.
Pros and cons of CrossFit for girls
According to professionals, no method is comparable to CrossFit in terms of the universality and democracy of this sport. It can be done by anyone, anywhere. There are no age restrictions, but serious strength loads are not recommended for children and young mothers. However, there are special lightweight programs for them.
What are the benefits of CrossFit?
- Impact on all muscle groups.
- Versatility. CrossFit involves both strength training and running (cross-country), pulling up, climbing ropes, etc.
- Diversity. Training programs can be changed every day.
- No steroids. Since the goal of CrossFit is not to build muscle mass, there is no need for steroids.
- Development of body endurance.
- Health benefits with a competent approach (without overload).
- The ability to lose weight and strengthen muscles.
- The ability to train anywhere - on the street, in the gym or at home.
- No age restrictions.
- Prevention of “aging” of joints.
- Improving reaction speed and coordination of movements.
- No stress. Training provides the CrossFitter with a regular release of endorphins.
Flaws:
- Again, versatility. By “spraying” forces, a CrossFitter cannot achieve any specific effect (for example, build mountains of muscle like a bodybuilder or become a marathon runner).
- Harm to health due to illiterate distribution of efforts.
- Risk of injury (muscle rupture).
- Risk to the cardiovascular system for an untrained person. CrossFit puts a very serious strain on the heart, which is forced to work at high speed.
- Risk of developing rhabdomyolysis (note: destruction of skeletal muscles). Due to the body working at the limit of its capabilities, muscle fibers are destroyed and myoglobin is released into the blood, which in turn worsens kidney function and leads to more serious pathologies.
- Risk of pelvic organ prolapse for women during vigorous strength-lifting exercise.
Contraindications:
- Presence of diseases of the cardiovascular system.
- Joint diseases.
- Varicose veins
- Untreated injuries of the limbs or musculoskeletal system.
- Lung diseases.
- Underdevelopment of the core muscles.
- Pregnancy.
- Children at the age of “weak spines.”
- Pathologies of muscles, joints and bones.
- Recent surgeries.
Myths associated with changing your figure
There is a widespread belief among women that CrossFit transforms the figure according to the male type, and the muscles become pumped up. We break stereotypes: high intensity and the absence of heavy weights lead to strengthening muscle fiber and increasing tone.
In order for muscles to increase in volume, growth hormone is needed, and the female body is not inclined to produce the required amount of natural steroid. CrossFit will only make your arms toned, the shape of your hips and buttocks more attractive and allow you to see the six-pack on your stomach.
What your figure will be - you decide
You should not project the body shape of elite athletes onto yourself because:
- professional athletes live and earn their living through sports, so their training system is very different from that of amateurs;
- Competition form is peak form that looks different between seasons.
Only you can decide how to look and whether to gain muscle mass. To increase muscle volume, you will have to radically change your diet and approach your training differently.
Features of CrossFit for women
Let's talk about the features of women's CrossFit in terms of physiology and anatomy.
Women are more likely than men to bend their legs inward during squats or deadlifts (this is due to the angle of the quadriceps). Therefore, when performing these exercises, there is a high risk of injury. Especially when an ardent CrossFitter forgets about quality and starts working on quantity.
Advice: All women are advised not to shy away from performing assistance exercises - squats and side steps with an elastic band around the knees and ankles. This will help to track incorrect technique, correct it and avoid sprains and torn ligaments.
Women also tend to have strong quadriceps but have weak hamstrings and glutes. This can cause problems with the lower back, so you need to approach the exercises with maximum responsibility, and before that, thoroughly study the technique. For the same reason, women should spend more time stretching and cooling down after training.
Are the exercises different?
CrossFit classes for women are no different from men's. The only thing that changes is the intensity of the exercises and the working weight. But this does not mean that you can do the workout “half-legged”. Try to perform the maximum load for you, but do not chase the working weight at the expense of technique. Perfect technique is paramount.
You can't build weight by pumping up
So where do we put the comma in this unfortunate sentence when it comes to the fair sex and CrossFit? As strength training gains more and more popularity among women, a myth has arisen that active weight training will inevitably lead to “bodybuilder legs” and huge “cans” instead of beautifully defined biceps.
In fact, the female body reacts to exercise somewhat differently than the male body. To a greater extent, any load - both cardio and strength - affects the reduction of the percentage of fat in the body. If you ask girls who work out in the gym, they will all confirm that muscle mass growth is slow. And all because women are “tailored” to the accumulation of fat deposits, which CrossFit (or any other exercise system) eliminates first of all. But, of course, it won’t be superfluous to reconsider your diet, calculating your caloric intake and making a small surplus or deficit depending on the goal.
Remember that gaining muscle mass is associated with testosterone levels, and it is negligibly small in the female body. Therefore, in order to build serious muscles, ladies will have to not only train hard for years, but also not disdain the use of “pharma.” Therefore, you can safely give yourself weights.
CrossFit during periods
If during menstrual periods a woman feels normal and is quite able to exercise, she still should not exercise as usual. Many CrossFitter girls who are not bothered by their stomach are worried about pain in the hips and lower back. That is why training on such days should be done in a gentle manner. Lifting weights from the ground is especially dangerous during this period.
This is interesting: some representatives of the fair sex claim that they feel good during their periods thanks to regular CrossFit. And there is nothing to be surprised here: after all, high-intensity training has a positive effect on blood circulation and enrichment of the body with oxygen, including the genitals.
Why can periods disappear during high-intensity training? As a rule, the reason lies in too low a percentage of fat. For optimal functioning of reproductive function, at least 17-20% is required. Amenorrhea - the absence of menstruation - can also be associated with the intensity of training. As you know, CrossFit will not favor you in this regard, so take your health seriously. It has been proven that middle-distance runners experience amenorrhea in 20% of cases, and with an increase in weekly mileage by 2-3 times - in 30%. Another possible reason is sports pharmacology, which is used by many professional athletes.
Equipment
Clothing and sports accessories will make training comfortable and take it to a new level. A single WOD can combine aerobic and strength exercises, so the equipment must be appropriate for the load.
Options for selecting clothing items:
- shorts or leggings, T-shirts and T-shirts should stretch well and not interfere with movements;
- It is better to choose a top with maximum breast fixation;
- the sneaker coating is non-slip and has a stable shape;
- accessories: knee pads, wrist wraps, training gloves, pull-up straps, weightlifting belt for strength exercises.
