The article below is not meant to discourage anyone from trying out any type of exercise program. If you are interested in getting fit, then go ahead! But if your goal is to stay healthy and avoid injury, then it’s probably best to stick with a regular routine or at least make sure you’re doing something else that doesn’t involve too much weight lifting.
5 Tips to Avoid CrossFit Burnout
by G. Glassman
Crossfit is a high intensity interval training (HIIT) program that involves running, jumping rope, and other exercises while increasing the heart rate until exhaustion. Some of its benefits include increased flexibility, improved cardiovascular endurance, better muscle tone and recovery time, and decreased risk of injuries such as back pain.
While many people have found great success with it, there are some things that need to be considered before starting a new program.
High Intensity Interval Training (or “HIIT”) is a form of exercise where the body is subjected to very short bursts of intense activity followed by periods of rest. For example, when performing sprinting, the muscles contract quickly and forcefully for only a few seconds; after which they relax again. Because of the shortness and suddenness of these bursts, the body requires ample time to recover before doing them again. This means a proper warm-up before beginning is necessary.
2. The Risks and Dangers of High Intensity Interval Training
While many exercise routines are also forms of high intensity interval training, this particular one involves a lot more risk of potential injury and burnout. The reason for this is because the intensity is cranked up to eleven very quickly and because of this, it’s easy to hurt yourself without realizing it.
If you engage in this type of training, you will be at risk for injury to your heart, your lungs, and to a certain extent your muscles. The risk of injury to the heart is the primary concern when performing high intensity interval training.
If you have a weak heart or serious heart conditions, it is recommended that you not engage in this form of training. The other risks are related to extreme soreness and postural issues of the back and knees. It’s best to start cross fit training gradually to see how your body reacts to it, especially if you’re new to it.
While some people can get away with doing high intensity interval training every day, most will experience extreme soreness that can last up to three days after the workout. It won’t hamper your ability to move or anything, it’ll just hurt if you do.
3. Start Crossfit Training Progressively
Crossfit is very intense and it is best to ease yourself into it by performing only a few minutes of the exercises at first. Start with a warm-up that involves jumping jacks, running in place, and other light exercises.
Then slowly increase the time you’re engaging in the exercises.
4. Listen to Your Body
Most importantly, listen to your body while exercising. If at any point you feel pain, stop what you’re doing immediately and rest.
It doesn’t matter if everyone else is continuing or not, your safety and well-being come first.
Sources & references used in this article:
CrossFit And Age–How to Coach Older Athletes by J Acevedo – boxrox.com
Physiological and Performance effects of CrossFit by JM Goins – 2014 – ir.ua.edu
7 CrossFit by J Brighton – Gym Bodies: Exploring Fitness Cultures, 2020 – books.google.com
Do I need sports drinks or electrolytes for my best workout? Part 2 of the importance of the body’s fluid balance. by CLE LOVES, SA SESSION – clesportsptandperformance.com
Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success by B Stulberg, S Magness – 2017 – books.google.com
Be More Human-An Anthropological Analysis of Subject Formation in a Late Modern Crossfit Community by W Hansson – 2017 – lup.lub.lu.se
Queer Exercises: Amber Hawk Swanson’s Performances of Self-Realization by DJ Getsy – GLQ: A Journal of Lesbian and Gay Studies, 2013 – read.dukeupress.edu
Acute physiological responses and performance following subsequent CrossFit ‘CINDY’workout with Zea Mays juice by A Ahmad, N Jusoh, RY Tengah – Physical education of students, 2019 – sportedu.org.ua