The Benefits of CrossFit

Many have heard of the latest workout craze of CrossFit but are not entirely sure of what it is and the benefits of it. This strength and conditioning program has had years of growing popularity in the fitness industry but is popular now more than ever. If you are interested in learning more about what the brand of CrossFit entails then you are at the right place.

 

What is it?

CrossFit, Inc. has been around since 2000. It was founded by Greg Glassman and Lauren Jenai to not only promote physical fitness philosophy but to also create a new genre of a competitive sport. This program is not for the weak-minded. CrossFit utilizes elements from Olympic weightlifting to gymnastics and many other facets in between.

It is practiced in gyms across the world in 142 countries across all seven continents. There are multiple aspects to CrossFit that make it so successful among users. They utilize “WODs” which stands for workouts of the day that vary the way you work your body.

 

The Benefits

  1. Time Efficient

The biggest appeal to CrossFit is the short amount of time it takes to get a full-rounded workout.  Within a timeframe of 15 to 20 minutes, you’ll be asked to complete as many rounds or reps of a specific area as you possibly can. Due to the increase of intensity and dedication to the moves, you will be burning more calories than a regular workout routine.

2. Intensity

Another big appeal that parallels with time efficiency is the intensity of the workouts. CrossFit is a fast-paced workout that can is crammed with non-stop movement. The concentrated burst of energy saves time and gets your heart and body pumping. It may only take a few routines like burpees or squats but it is the repetition and the time that creates the intensity needed for powerful results.

3. Increased Mobility

Due to the varied movements throughout Crossfit workouts, your body is getting well-rounded, full body exercise compared to working individual parts while the rest of the body stays stagnant. This program pushes you to activate all aspects of your body, not just the ones you want to focus on. As well, with CrossFit comes coaches that guide you through the proper ways to lift heavy items and correct form throughout sessions.

 

CrossFit increases many different parts of your fitness from stamina, flexibility, power, and endurance but also pushes you in your own personal fitness journey.

3 Ways to Prep Before Your Workout

Alex-Lakhanpal-Workout-Prep

Exercising the body is quite important but preparing prior to your workout is even more important. Setting yourself up for a great workout will lead to a more efficient time spent within in the gym or even before you go on a run. Here are a few smart choices to make before you break a sweat and burn calories.

Hydrate

Before your workout or exercise routine, drink two cups of fluid at least two hours prior. Drinking fluid two hours before your exercise gives your kidneys enough time to begin process fluid. Then thirty minutes before you leave for your workout, drink another 5 to 10 ounces of fluid.

Not only should you hydrate prior to your workout, you should make sure to drink water throughout your workout and after. Water lubricates your muscles and also prevents cramping during your routine.

 

Eat The Right Food

Fueling up before your workout is just as important as hydrating before your workout. 30 to 60 minutes before your workout is an appropriate time to eat a high protein and nutrient filled meal. Some great lean proteins to eat pre-workout include poultry, fish, and specific nuts. As well, complex carbohydrates like whole grains and fruit can be turned into energy that in return can be burned during your workout.

Healthy snacks like a chia pudding or protein smoothies are also great ways to ingest beneficial food without intaking too many calories. Whey protein also is a simple way to get more protein in your food for a pre-workout. Over-eating before exercising can cause cramping and stomach problems so be aware of how much food you are intaking.

 

Stretching

Warming up before a workout is also a smart choice before jumping right into long strenuous movement. A smart way to stretch would be to hold your stretches for more than 60 seconds. Static stretching does not do much for your body and can actually be less helpful during your workout. As well, not properly stretching before a workout can cause injury. A dynamic stretching routine 15 minutes prior to your workout can make or break the time dedicated to improving your body.

 

These are the basics for setting yourself up for a great daily workout. Hydrating, eating, and stretching as some of the simple ways to prep your body for improvement.

 

Top Gym-Free Exercises

alexander lakhanpal nyFor those of us living in an urban environment, space can come at a real premium. Because of that, it can sometimes be challenging to find a space in our own homes or apartments where we can exercise without accidentally knocking something over, or angering our downstairs neighbors. While a gym membership provides a great alternative to trying to workout in your home, during these warm summer months, it may be a breath of fresh air to take your gym routine outside.

While this circuit is challenging, it’s by no means impossible. Strive for your own personal best. As you get stronger , gradually increase the number of sets that you do for each move.

The Routine

Pullups : Do four sets of ten repetitions. Rest for twenty seconds or less between each of these sets…preferable less! Follow this up with two minutes of jump rope.

 

Alex LakhanpalDips: Find a park bench and do four sets of twelve repetitions. Again, don’t rest for more than twenty seconds between each set, and aim to shorten the duration of rest each time.

 

 

Alexander LakhanpalMountain Climbers : Do two sets, each set should last one minute. Take no more than twenty seconds between sets.

 

 

Pushups : Do three sets of pushups, each for one minute.