The Centers for Disease Control and Prevention suggest that you include at a minimum 150 minutes of aerobic exercise each week, including strength-training activities that focus on building each of your main muscle groups. However, some people choose to take exercise a step further by using more intense exercises to achieve better results, such as through CrossFit.
History
CrossFit started as a gym program in Santa Cruz, California in 1995. The program was started by former gymnast Greg Glassman and expanded to an online program in 2001 with CrossFit.com. From there affiliate gyms were added across the country, growing into a fitness phenomenon of nearly 1,700 gyms by 2010.
Basics
CrossFit is an extreme fitness program that combines aspects of gymnastics, body building and track and field. The routine focuses on a lot of exercise with very little rest between movements. The movement are constantly varied and are performed at a high-intensity level within a specific time frame. Exercises can vary widely from plyometric-style jumping exercises to strength training with free weight like kettleballs and sandbags.
Why it Works
CrossFit works through the intensity level of the exercises. For strength building, more intense exercises push the action of hypertrophy, or muscle building, increases muscle gains at a faster rate than just basic weight lifting in a gym. For weight loss, the higher intensity exercise burns more calories per hour, helping achieve a calorie deficit towards burning fat. The program also promotes the production of anabolic hormones such as HGH and testosterone, which are responsible for muscle building, according to the American Council on Exercise.
Caution
The CrossFit program is not for those who rarely exercise or are just starting an exercise program. The explosive nature of the exercise movements along with the overall intensity of the program can quickly lead to muscle or connective tissue damage if not performed correctly, or if performed before you have built the strength and flexibility necessary to succeed in the program. As such, Pete McCall from the American Council on Exercise suggests hiring a personal trainer first before starting the CrossFit program. This professional can help teach correct posture and movements when exercising, as well as can help you develop the necessary mobility and stability to prevent injury once you start the program.
References
- Centers for Disease Control and Prevention: Activity Guidelines
- CrossFit.com: What is CrossFit?
- American Council on Exercise: What is CrossFit training and is it appropriate for the average person?
- New York Times: Getting Fit, Even if It Kills You
- Wall Street Journal: Fitness as a Full-Time Pursuit
- American Council on Exercise: CrossFit---Is the Gain Worth the Pain? ACE Experts Weigh In
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