A good health and fitness is what everyone wants. There are many types of exercise routines which help you to get in shape and healthy. Among them, CrossFit is the most popular example of high intensity exercises. The popularity of CrossFit is particularly noticeable among personnel in law enforcement, fire and rescue, and military units.
What Is Cross Fitting?
CrossFit is a physically and metabolically demanding strength and conditioning method in which the ultimate training goal is often to maximize power output. This program has become increasingly popular as a mode of exercise as well as a competitive sport.
CrossFit incorporates gymnastics, strength training (including Olympic lifts), anaerobic training, and high power cardio-respiratory activities in varying combinations, loads, and repetition schemes. Such bouts may range from 5 minutes or less to 30–45 minutes, and in rare cases, longer.
There is a competition based workout which called workouts of the day or WOD. WOD are competition-based and scored based on the athlete’s ability to complete a set amount of work as fast as possible or to complete as much work as possible within a given time period.
Similar to other strength/power athletes, the aim of CrossFit athletes is to maximize power output, however whereas other power performances are intermittent in nature, CrossFit is unique in that training bouts and competitions require sustained expressions of power.
What Are The Benefits of Cross Fitting?
CrossFit exercise has been able to improve dramatically the aerobic capacity, anaerobic power, health-related fitness, body composition.
CrossFit challenges their members to be proficient in 10 movements, cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.
- Physical performance.
- Cognitive abilities.
- Self-esteem.
- Type 2 diabetes.
- Insulin sensitivity.
- Cardiovascular health.
- Blood pressure.
- Lipid profile.
- Bone development (one to three percent increase in bone mineral density).
- Discomfort associated with arthritis and fibromyalgia.
- Specific aging factors in skeletal muscle.
What Is The Nutritional Requirement For A Cross Fitter?
Training of such intense exercises places a substantial demand on high and continuous glycogenolytic energy production. In addition to a substantial amount of anaerobic-dominant activities, CrossFit athletes are also exposed to high power cardio-respiratory activities, furthering the degree of glycogen utilization and making availability of such substrate even more crucial to performance.
Inadequacy in carbohydrate intake during a period of CrossFit training may compromise glycogen repletion and the performance of subsequent workouts and competitions.
Despite the fact that current research suggests a moderate to high carbohydrate intake for training strength/power athletes, nutritional practices within the CrossFit community are largely based on anecdotal evidence and athletes are encouraged to adhere to the Paleolithic Diet and Zone Diet (40% carbohydrates, 30% protein, and 30% fat).
Given the metabolic (glycogenolytically-demanding) profile of CrossFit training, a moderately-low carbohydrate diet may be less than optimal for performance and a diet richer in carbohydrate may be necessary during periods of training.
While it garners far less support than the actual workouts, diet and nutrition become an integral part of the CrossFit exercise. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
CrossFit recommends doing the Zone Diet during the first four weeks. The Zone recommends eating 40 percent of your calories as carbohydrates, 30 percent as protein, and 30 percent as fat. Dividing food into those specific macros could feel confusing to some people. A Zone meal might be a grilled chicken breast, spinach, a sweet potato, and half an avocado.
CrossFit also promotes the Paleolithic Diet, which mimics what our hunter-gatherer ancestors ate. While some overlap exists between these two plans, a Paleo diet would probably be lower in carbohydrate (although you could eat healthy carbohydrates like berries and sweet potatoes).
You can apply your healthy diet plan with crossfit exercise schedule. But remember to take good energy food.
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Reference:-
https://www.drhardick.com/crossfit
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968988/
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