CrossFit has been known to expose individuals to many diverse forms of exercise. But, if you load these exercises with weight when one is not yet readily prepared may lead to injury. Some of the injuries are bound to be prevented but, others can lead to serious lifetime effects. Also, those who’ve been injured are at a much greater risk of experiencing the same kind of injury. Therefore, training without fully recovering is risky and should be avoided and the combination of heavy and technical lifts and time restraints is likely to "wake up" old injuries. This high-intensity fitness program has also fastened our exposure to innovative bodyweight and Olympic style lifting techniques. The average consumer of fitness is not aware of what is best to "consume" the sources of fitness at their disposal. If an athlete does not have an adequate base of stability, mobility, and skill, the Olympic lifts with the straight bar can be potentially injurious. Most movements that involve heavy loading, increased bar speed, and higher skill levels are probably the most dangerous types of movements, however, they also have the highest ceilings of any lifts out there. Most of the available data indicate that the number one risk factor for sustaining a future injury is having had a previous injury. Many athletes usually go back to training without having fully recovered from a previous injury, which may be partly the fault of the athlete and also partly the fault of the medical system. It’s difficult to say that one type of injury happens more often in CrossFit, but rather, the metabolic environment and heavy loading schemes under huge amounts of stress tend to revive old injuries that have been mismanaged or ignored in the past by the athlete, rehab specialist, or coach. Lower backs, shoulders, and knees often take the most of the hit when talking about injury rates in CrossFit. However, with better stability, mobility, and technique, many of these common injuries can be avoided. Sessions such as the Work Out of the Day (WOD) also help to define an individual’s capabilities or a specific but all-inclusive workout across the board. People sometimes don't know their own limitations, which sometimes lands them into problems that increase the unnecessary risk of injury during training. Many people blindly shuffle into these challenging environments not really considering what they are physically capable of doing without getting hurt. This needs to be addressed to protect athletes and to offer some alternatives in programming to match their current functional ability. Coaches also play an integral part in protecting Cross Fitters. They do it by making sure that every movement programmed into the Work Out of the Day (WOD) has workable modifications to accommodate athletes that are not currently executing a high-level movement without having an increased risk of injury. This may require the coach to check off whether an athlete may proceed in a WOD on a daily basis, or needs to downgrade and simplify a move or two. It’s also important to know the moves that people struggle with that way they don't get into the highly challenging metabolic environment, with those faulty movement mechanics. The role of coaches is to expose individuals to new exercises and combinations, not necessarily force feeding numeric training packages that may not be appropriate for one’s skill set or conditioning level.

At the beginning of every year, millions of people make resolution goals to live healthier and get in better shape.However, hitting the gym each day can feel like more effort than it’s worth. You start by missing one workout, and then two, then sooner or later morale and motivation decreases drastically. A backup plan is therefore very much needed. Working out in your living room may seem less effective than using fancy gym equipment, but you might just be surprised at how well a workout using just your body weight as resistance does the trick.In fact, you may be able to reach all your goals at home. What I strongly recommend therefore is setting small, attainable targets each week to get you to your larger goals. A comprehensive routine includes resistance training to strengthen your muscles and cardiovascular exercise that gets your heart pumping. At first, any amount is good, but you’ll want to work up to strength training at least twice a week and at least 30 minutes of moderate cardio activity five times a week. Here’s how you can get started and work out at home without spending a lot of money. Body weight workouts When starting your fitness journey, body weight workouts is a good way to begin. I suggest the following 35- to 40-minute starter plan: 5-10 minutes of moderate but steady state cardio, such as shadow boxing and jogging. 5-10 minutes of dynamic stretchings, such as arm circles, standing hip flexor stretches or rotating hamstring stretches. 10 minutes of functional body weight exercises, such as squats, walking lunges, push-ups, and sit-ups. 10-15 minutes of isolated movements, like lying leg raises, hip raises, bridges and seated Russian twists. 5 minutes of cool-down stretching without movement. Next is cleaning circuit. This is because housework also burns some calories, but why not take it up a notch and work toward your fitness goals too? The next time you’re about to do some cleaning, put on your favorite workout playlist and do a few jumping jacks or dance moves to get your heart rate up. This might take longer than your regular house cleaning session, but you’ll be accomplishing two things at once. Mobile apps in the various app stores provide several fitness apps allow you to mix and match moves, or use your goals to create a different daily routine for you. It is always recommended that you add variety in your exercise routine and there are both free and paid apps in the app stores. These will not only guide you but also help you keep track of your fitness routine. Finally, throw in some small equipment If you’re tired of the same old exercises. Try purchasing inexpensive resistance equipment such as low weights, resistance bands, a kettlebell or a jump rope. These small items can be found at a variety of stores and often include instructions for moves you can do with them while exercising.

The sheer number and breadth of lower-body exercises can make creating a good leg workout intimidating. This is why we have done this post for you. These four essential moves make an efficient and effective leg-strengthening session that will have you out of the gym in less than an hour. Front Squat  While you are likely not to be able to load the bar with the same weight that you would back squatting, the front squat is a great way to build the quadriceps. And, because of the core strength required to stay upright, the lift needs more total-body athleticism than required in its back-loaded counterpart. Front Squat move calls for more mobility in the upper back, shoulder, and ankle, but where most people struggle is with the front-rack grip. Romanian Deadlift  Romanian deadlift requires you to slightly more straighten your legs than the conventional deadlift. This setup better targets the hamstrings and glutes. For lower body strength and size, it is important to train these posterior-chain muscles. The goal here is to achieve the longest range of motion possible while maintaining a flat back. Walking Lunge This is a leg exercise that gives the lower back a rest from direct spinal loading. It also creates a dynamic movement targeting the glutes by a longer range of motion. In a lot of ways, this is a very athletic exercise of workout since more balance and coordination is required than classic bilateral movements such as squats and deadlifts. If you're an experienced lifter, you can try adding double dips to your lunges to scale up. Leg Press  The leg press is a perfect finishing exercise for your lower-body workout. The quadriceps usually respond very well to high-rep training. So, burning out on this machine is the best compliment to the low-rep front squats at the start of the session. Recommended Leg Day Workout Plan; 1) Barbell Front Squat: 6 x 6 reps. Rest 2 to 3 minutes between rounds. 2) Barbell Romanian Deadlift: 5 x 10 reps. Rest 2 minutes between rounds. 3) Start with Walking Lunges with Double Dip: 4 x 20 strides. Rest 2 minutes between rounds. 4) Two-Minute Leg Press Drill: 3 rounds. Match your body weight, and perform continuous repetitions with good form for two minutes. You should not rack the weight until the recommended time elapses. You can however rest-pause with straight legs while you catch your breath. You can Rest as long as you need between rounds, and aim to keep your number of total reps at a constant for each of the three rounds.

Your days may consist of running to and from work, cleaning up the house, taking care of family, and maybe slipping in some social time with your friends and you may feel like there’s no time to exercise. Even if you can make time to the gym, the idea of getting sweaty and working so hard might make you want to slip even further into your couch cushions. If that’s the case, there’s a good chance you could be out of shape and have a difficult time performing even the simplest of physical fitness tests. Here are five major signs that you should kick your daily activity level up a notch because you’re probably not as in shape as you think you might be. You are unable to do push-ups Push-ups are a good test of your physical fitness, as one is able to utilize the muscles in their backs, shoulders, arms, and core. To perform a perfect push-up, you must be able to lower yourself with your arms tucked close to your body before pushing yourself back up. Although this is a tough exercise, anyone who is physically fit should be able to knock out at least a few push-ups. If you’re struggling to perform a couple of push-ups, start with your knees on the ground, and as you get stronger, you can adjust the move to your fitness level but, don’t give up. They get easier with time as your heart rate takes a long time to slow down When you’re exercising, your heart beats faster to pump the needed oxygen throughout your body faster. Your heart rate could be anywhere between 140 and 190 beats per minute, depending on your age, when you’re considerably exerting yourself. When you stop, your heart rate will decrease gradually until it’s back at a normal pace. If you’re out of shape, however, it could take much longer. This means that the fitter you are, the faster you’ll recover. Your waist circumference has grown larger You should always check your waist circumference to know whether you are carrying excess body fat around your abdomen area. Although one’s amount of weight is not necessarily an indicator of one’s fitness level, carrying excess weight around your middle could mean you are not as in shape as you should be. Also, more weight around your midsection area could mean trouble for your heart, kidneys, liver, digestive organs, and pancreas.  You always feel tired Taking a look at a gym, one may rush to think that those who are exerting the most energy probably feel exhausted for the remainder of their day. That’s never the case; working out regularly is the key to being alert and energized during the day. You’ll feel naturally more awake if you find time for some level of physical activity even if you can only do a quick walk during lunch.  You have a high resting heart rate While it’s important to do some heart-pumping exercises for your health, your heart rate at rest would always be slower. A lower heart rate usually means your ticker functions better, and you’re more fit. If you feel like your heart is racing all the time, this could mean you’re quite out of shape. A normal resting heart rate for an adult should be between 60 and 100 beats per minute. An easy way to check your pulse is by placing your index and third finger on the side of your neck beneath your jawline and counts the beats for a minute.

If you always happen to suffer from that two o’clock fatigue syndrome, even in the morning hours, well this article is for you. Sometimes it’s not only lack of exercise or too much Cross Fit workout; it could be for some other reasons- You’re not having enough sleep. What most people know is that sleep is an essential part of our lives- what they don’t know is that it is not just about lying resting; actually, there’s a lot more going on inside while you are asleep. It is at this point that the human growth hormone is active most. The growth hormone is a protein made by the pituitary gland in the body; it is responsible for making muscles fine-tuned and the bones strong. For this reason, having little sleep leads to fatigue, reduced strength and agility, and depression symptoms. At the end of your Crossfit workouts, you are going to need some good hours of sleep.  You’re consuming too much junk food. Many people think that sugar as a quick way to boost energy, but in the end, the effects are quite the opposite of expectations. For the Crossfitter, these are some type of foods you may want to skip or have very little of them. Research indicates that junk food puts your body in a biological slow-motion. If you want to know some recommended work out foods you should eat, click here.  You are not drinking enough water. One common cause of fatigue is dehydration. A few glasses of water may be the spike that you need more than just sugar. Try to drink a lot of water to keep your mouth moist throughout the day. You will also need to drink enough water during pre and post workout sessions.  You are not moving your muscles enough. You can jump-start your energy with activity as simple as walking. Whenever you trigger your muscles to some movement, nitric oxide is released from the artery linings to allow blood to move freely through your vessels. This activity allows more nutrients to your cells even faster. Likewise, your body will always respond to your actions; it adapts to what you let it do!  

Many teens know that CrossFit is a training regime that combines Olympic weightlifting, gymnastics, and other forms of intense workouts. However, only a few of them know precisely how CrossFit as a sport can benefit them at a personal level. There are some teens to whom CrossFit is nothing but all about sore muscles and injuries. The questions most teens ask themselves revolves around the exclusivity of CrossFit. This sport stereotyped for a particular category of people who are considered fit and ready to roar. However, the fact is, CrossFit workouts are for everyone and including teens. You can quickly scale or modify your workout depending on your level of ability.To emphasize the fact that CrossFit has no discrimination, CrossFit Games and Open have a teenager division as a way to encourage competition among teens. That being said, enlisted below are some of the reasons why you need to get into CrossFit as a teenager. Staying Fit and in Shape If you have ever dreamt of being fit and in good shape, CrossFit makes that a reality. You can pursue it for competition purposes or just to promote a healthy lifestyle. The workouts in CrossFit comprising Olympic lifting and gymnastic work exercise your different body muscles, and this helps in keeping your entire body in shape. Friendship and Relationship Building CrossFitting is not all about lifting and sweating. When you join a CrossFit gym, your fellow athletes become part of your life. You share the same knowledge and go through the same challenges of finishing tougher workouts. This community plays a crucial role in pushing you towards attaining your goal. Most teens who end up in CrossFit gyms establish long-term meaningful relationships. Long-term Health Promotion When you start CrossFit at a tender age, you are in essence training your brain to experience and appreciate fitness and good health. These are values that will stick with you even to old age. Most CrossFitters if not all enjoy diets such as paleo that focus on eating healthy for performance. Appreciating the role of diet and the various components of CrossFit nutrition can boost your health in the long-term. Change of Mindset CrossFit doesn’t only exercise the body, but it has a significant impact on the brain as well. Before starting CrossFit, many teenagers are usually stuck in the can’t moments of their lives. Through this intense sport characterized by hardcore exercises, teens get to push themselves to their limits and prove that they can. They break down limiting barriers and overcome even the most challenging obstacles. This change of attitude is essential for personal development.In addition to the above benefits, beginner CrossFit workouts for teens can help in building confidence, release emotions, and basically add fun to their lives.  

Do you want to improve or develop your endurance, cardiovascular system, strength and burn fat? Well, the CrossFit workouts are beneficial for you. These workouts are all in one solution to form your body, make you fitter and stronger than ever before. These full body CrossFit workouts do not require any types of equipment; people only need to jump, rings, pull-up bar, rope, etc. CrossFit exercises are incredibly challenging that build muscle while stressing your cardiorespiratory system. There are plenty of advance and beginner-friendly workouts designed to build your confidence and strength fast. Check out below CrossFit workouts that are advantageous for the full body.  Burpees: In a standing position, put hands on the floor, jump feet back, perform pushups then jump back to the standing position. Deadlifts: You should try to do a weight between 95 to 135 pounds for this. Dumbbell Thrusters: For this, you should hold a dumbbell of 15-25 pounds with both of your hands in front of your chest. In squat down position keep the dumbbell in place, and then stand back up simultaneously raising the dumbbell overhead. Kettlebell Swings: Try to do it with a 53-pound Kettlebell, but if that is too heavy, you can also use a 35-pound one. Air squats, sit-ups, pushups, ring rows are perfect exercises that you need to perform as fast as you can. Lunges: Carry a 65-pound barbell in the front rack position, keep the bar in front of you, resting on shoulders, with your fingers touch the bar to keeps it stable and your elbows keep the bar in place. For alternate legs, make sure your knee touches the ground in each repetition. Box jump: Another common CrossFit exercise in which you have to stand in front of 20-24 inch box and jump onto it by using both feet at the same time. It can be difficult, so you can step up and step down rather than jumping. Ring Dips: For this, hold a ring in each hand, lower yourself till your hands hit your underarms, then push back until arms become straight. Feel free to rest your toes on the floor to help. If you are not strong enough, you can also do classic triceps dips with your hands on a bench. Wall balls: Use a medicine ball that must be 15-20 pounds and stand about an arm’s length from a wall. Lower yourself in a full squat; hold the ball under your chin. From the bottom of the squat, keep elbows under the ball, and the ball should be close to your body. Once hips get fully open, throw the ball up to a spot 10 feet up. Catch the ball and return to the bottom of the squat to begin the next repetition. Sumo deadlift high pulls: This move is not difficult like its name. You need to start with your feet by keeping it wider than shoulder-width, then squat down and keep the chest up. Push your hips back, and grab about 55-pound barbell with a narrow grip. Now, stand up and open hips, and pull the bar up till it reaches your collarbone, keep elbows above the bar. The reverse movement of the return bar to the ground. Whether you are a CrossFit veteran or a curious exerciser, these exercises are excellent for the beginner and advanced alike. It depends on how much you put into it and how much you challenge yourself.

  Is it becoming difficult for you to maintain your weight? Are you looking for a training program that will help you lose weight? Include CrossFit workouts in your routine that helps a lot in losing weight.  CrossFit exercises are commonly popular among people who are trying to lose some extra pounds. It combines several kinds of training such as endurance, strength, short and high-intensity training.  CrossFit workouts are an effective and safe way to get rid of extra fat and all other health problems caused due to obesity.  Weight loss with CrossFit: High-intensity workouts like CrossFit are not easy to do. But, according to researches and reports, with CrossFit workouts, a man can be able to burn 15-18 calories per minute, and a woman can lose 13-15 calories in a minute. In addition to these, one who works at high intensity can burn more and more calories throughout the day. CrossFit helps to build muscles and boost metabolism. A person who starts CrossFit can see a big change in his muscle mass and body fat. This change improves body composition that not only helps you to maintain a healthy metabolism but also helps your body to look tighter and leaner. CrossFit workouts are accessible to anyone as it is a functional movement program. People of any age group or any body type can do it, and maintain weight. It is efficient and quick as it has multiple benefits related to physical and mental health. It effectively works on your body, even when you do short workouts to lose weight.  There is no magic in exercises, including CrossFit, everything depends on you. Exercises can only help in fat loss as it increases one’s calorie expenditure related to her or his calorie intake. If you are an unfit individual who wants to be slim and active, then CrossFit might be the best way for you to become fit and lose the weight easily. You may lose more weight if you take a healthy diet with moderate CrossFit exercises.