CrossFit activities are a form of high intensity interval training that depends on doing several exercises and several repetitions in one session, and CrossFit activities increase VO2 max, strength and endurance. The question now is, how often should you do CrossFit as a beginner?
Well, this is what we will discuss in detail, follow me.
How often should I do CrossFit as a beginner ?
If you are a beginner in CrossFit activities, it is recommended to do 3 sessions per week with fewer repetitions and no more than 20 minutes of high-intensity training during each session.
This plan will protect you from not increasing the risk of early injury, because muscle strain in an activity you are not used to doing can damage your bones, joints, or back, and recovery may take longer. (Source)
Is doing CrossFit 3 times a week enough?
There are many studies that confirm that the efforts made by beginners with any activity new to them may match the effort made by CrossFit athletes who train 5 days a week.
CrossFit training for 3 classes per week will have a better start with this activity, because you will allow your muscles to gradually adapt to high intensity activities and build the endurance and fitness needed that will help you move forward. (Source)
How to progress ?
Well, give yourself some time and don’t try to play the role of the hero early, you may think that you have started to build the necessary fitness to be able to extend the time of the classes, reps and so on, but believe me it is not the case because the stage of adding weights and doing more repetitions comes after two to three months on the least.
The real progress comes after:
- Improve your ability to lift weights.
- Build endurance, when do you know that? When you can complete the repetitions that you used to do without feeling tired or sore in the joints and muscles.
- Build muscle endurance. When do you know that? When you have the ability to lift the weights that were straining your muscles in the beginning with complete comfort.
- Improve your running ability. Why run? Because running is one of the most exercises that helps build cardio endurance, and this is exactly what you will need with the workouts of the day (wod) at CrossFit box.
Is CrossFit good for a beginner ?
CrossFit activities can be very useful for beginners, although they may seem challenging and require some fitness and previous experience, but they also have a starting point from which a beginner can start with.
CrossFit activities can help you build a strong physique, enhanced stamina, increase VO2 max and aerobic and anaerobic capacity, CrossFit activities can also positively affect the body composition of beginners and help them gain more strength and flexibility and balance. (Source)
How should a beginner start CrossFit ?
In order to ensure a better start with CrossFit activities and avoid the risk of injury, beginners are advised to undergo an initial orthopedic examination before engaging with any CrossFit centers, and also recommend that beginners complete a special training program with a slow increase in pregnancy and learn CrossFit techniques with Educated coaches. (Source)
Summary
Stick to doing only what you can, 3 sessions of CrossFit a week are more than enough for beginners, and you’ll get used to the pressure of exercise over time.
The beautiful thing is that you will be satisfied with yourself after the passage of time, you will discover that you have a strong physique and will gradually move from the beginner stage to become sufficiently skilled that will satisfy you.
Just avoid doing high intensity exercises that exceed your fitness level, because I don’t want you to get injured while you are still at the starting point, so I advise you to start slow and smart and everything will come automatically.
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