While doing a research paper on high intensity exercises, I came across an interesting article written by Lucas James, a personal trainer based in Scottsdale, AZ. His article can be read here: 10 Reasons why CrossFit is bad for you. Interestingly, most of the information from his article are based on hearsay, which could be a reason why he opted to closed off all comments to his article. The purpose of this article is to counter his 10 reasons, which are primarily grounded in his subjective viewpoints, by providing evidence-based insights.
Introduction
In the world of fitness, myths and misconceptions can often cloud the judgment of those seeking a path to a healthier lifestyle. CrossFit, a high-intensity workout program that has garnered both praise and criticism, is no exception. While some voices decry it as a fitness fad with inherent risks, it’s essential to peel back the layers and uncover the truths about CrossFit. In this article, we will address each criticism and present evidence-based insights to reveal a more balanced perspective.
Understanding CrossFit
Before delving into the criticisms, it’s crucial to establish a clear understanding of CrossFit. At its core, CrossFit is a comprehensive fitness regimen that combines strength and conditioning to enhance muscular strength, cardio-respiratory endurance, and flexibility. CrossFit is characterized by its high-intensity workouts, often incorporating aerobic exercises, Olympic weightlifting, gymnastics, and functional movements.
Criticism #1: CrossFit is a Fitness Fad
One common critique is that CrossFit is a mere fitness trend, a flash in the pan destined to fade away. However, this claim overlooks the program’s sustained popularity and the dedicated community it has fostered over the years. CrossFit’s enduring appeal suggests that it offers substantial benefits beyond faddish allure.
Criticism #2: Inherently Poorly Designed
Critics argue that CrossFit is plagued by design flaws and an unhealthy “no pain, no gain” mentality. While CrossFit’s intensity is undeniable, proper form and technique are emphasized within the program. It’s essential to recognize that safety concerns can arise in any exercise program if participants push themselves recklessly. CrossFit places a strong emphasis on proper form and technique. A study published in the Journal of Strength and Conditioning Research in 2013 evaluated injury rates in CrossFit and found them to be comparable to those in other fitness programs. This suggests that when individuals prioritize technique and safety, CrossFit can be performed without undue risk.
Criticism #3: Easy CrossFit Certification
Concerns about the ease of obtaining CrossFit certifications have been raised. While the Level I certification may seem accessible, responsible coaches continue their education to provide top-notch guidance. It’s crucial to scrutinize a coach’s qualifications and commitment to their clients’ well-being, rather than fixate solely on certification levels. Responsible coaches often pursue further education and training. A study published in the International Journal of Exercise Science in 2016 emphasized the importance of ongoing coaching education and development within the CrossFit community. Many CrossFit trainers go beyond the basic certification to enhance their knowledge and provide safer and more effective coaching.
Criticism #4: Incompetent Trainers
Incompetent trainers exist in various fitness disciplines, not just CrossFit. Proper vetting and selection of a qualified coach are crucial to ensuring safe and effective training. CrossFit, when done correctly under skilled guidance, can provide remarkable results.
Criticism #5: CrossFit is Inherently Unsafe
Safety concerns have been voiced due to the intensity and speed of CrossFit workouts. While intensity is a hallmark of CrossFit, safety is not neglected. CrossFit coaches emphasize form, technique, and gradual progression to mitigate risks. Research comparing injury rates between CrossFit and other exercise modalities yields mixed findings, indicating the importance of responsible training. A study published in the Journal of Strength and Conditioning Research in 2018 found that injury rates in CrossFit were similar to or lower than those in other forms of exercise. It highlighted the importance of appropriate scaling and supervision to prevent injuries.
Criticism #6: Limited Muscle Building
One claim suggests that CrossFit doesn’t promote significant muscle growth. While CrossFit may not be primarily designed for bodybuilding, it does enhance muscular strength and endurance. Personal goals and nutritional strategies play a significant role in muscle development, and CrossFit can be tailored to achieve diverse fitness objectives. A study published in the Journal of Exercise Physiology in 2019 reported significant increases in lean body mass among participants after ten weeks of CrossFit training. While CrossFit’s primary focus is functional fitness, its compound movements and high-intensity workouts contribute to muscle development, particularly for beginners and those transitioning from a sedentary lifestyle. Of course it is ridiculous to dismiss CrossFit based on another criteria based on aesthetics.
Criticism #7: CrossFit Can Be Fatal
A dramatic assertion claims that CrossFit can be life-threatening. While it’s true that extreme cases of Rhabdomyolysis (Rhabdo) have been associated with CrossFit, it’s essential to emphasize that such cases are rare and often result from extreme overexertion. A study published in the journal Sports Health in 2013 explored cases of exertional Rhabdo associated with CrossFit and found that these cases typically involved excessive, uncontrolled exertion beyond what is prescribed in a standard CrossFit workout. This indicates that responsible practices and adherence to CrossFit guidelines can minimize the risk of Rhabdo.
Additionally, a study published in the Orthopaedic Journal of Sports Medicine in 2019 investigated injury patterns in CrossFit athletes and found that while injuries occurred, they were not life-threatening in the majority of cases. The study suggested that injury risk could be mitigated through appropriate training progression and supervision.
Furthermore, CrossFit has recognized the importance of safety and has implemented various measures to reduce the risk of Rhabdo and other severe health issues. These include providing clear guidelines to trainers and participants about the importance of gradual progression, hydration, and recognizing the signs of overexertion.
Criticism #8: Extreme Muscle Soreness
Muscle soreness, often referred to as Delayed Onset Muscle Soreness (DOMS), is a common occurrence in many intense workout programs, including CrossFit. However, it’s important to note that DOMS is typically a transient and manageable discomfort. A study published in the Journal of Strength and Conditioning Research in 2015 found that CrossFit participants experienced similar levels of DOMS compared to those in traditional resistance training programs. Moreover, DOMS can be mitigated through proper warm-up, cool-down, stretching, and gradual progression of intensity, all of which are encouraged in CrossFit.
Criticism #9: Hyper-Competitiveness
Competitiveness is a double-edged sword in CrossFit. On one hand, it motivates participants to push their boundaries and achieve personal records. On the other hand, excessive competitiveness can compromise form and safety. A study published in the Journal of Strength and Conditioning Research in 2016 found that competition during CrossFit workouts significantly increased motivation and effort. However, it’s essential to strike a balance between competitiveness and responsible training, ensuring that proper form and technique are maintained while striving for personal improvement.
Criticism #10: Complex Nutrition Plans
The criticism that CrossFit promotes complex nutrition plans is not entirely accurate. CrossFit offers general dietary guidelines but acknowledges the importance of individualized nutrition. A study published in the Journal of the International Society of Sports Nutrition in 2017 found that CrossFit participants had diverse dietary preferences and nutritional strategies. CrossFit encourages individuals to make informed dietary choices based on their unique needs, goals, and dietary preferences. Proper nutrition plays a vital role in achieving fitness objectives, and CrossFit supports a flexible approach to nutrition.
Evidence-Based Insights
To address these criticisms more comprehensively, it’s crucial to turn to scientific studies and expert opinions:
- Safety: A study published in the Orthopaedic Journal of Sports Medicine in 2018 found injury rates in CrossFit to be comparable to those in other forms of exercise. Safety largely hinges on proper form, guidance, and individual responsibility.
- Muscle Growth: CrossFit can stimulate muscle growth, particularly among beginners or those transitioning from sedentary lifestyles. Muscle development depends on individual goals, nutrition, and the specific CrossFit program followed.
Conclusion
CrossFit, like any fitness program, is not without its nuances and challenges. However, it’s neither an inherently flawed nor perilous endeavor. The criticisms often levied against CrossFit can be mitigated through responsible coaching, proper form, and individualized approaches.
Ultimately, CrossFit can offer a well-rounded fitness journey encompassing strength, endurance, and community. The decision to embrace CrossFit or another fitness program should align with individual aspirations and priorities. When approached mindfully and under the guidance of qualified coaches, CrossFit can provide a path to improved fitness and well-being, dispelling the myths that have cast shadows on its reputation.
Sources:
- Glassman, Greg. “Understanding CrossFit.” CrossFit Journal, 2007. https://journal.crossfit.com/article/what-is-crossfit
- Feito, Yuri, et al. “Injury Patterns in CrossFit Athletes.” Orthopaedic Journal of Sports Medicine, 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6374465/
- Mehrab, Moiz I., et al. “Injury Rate and Patterns in CrossFit Athletes.” Orthopaedic Journal of Sports Medicine, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6201187/
- Mangine, Gerald T., et al. “The effect of high-intensity circuit training on physical fitness.” Journal of Sports Science & Medicine, 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040769/
- Serafini, Paulo Roberto, et al. “Comparison of Total and Segmental Body Composition Using DXA and Bioimpedance in Elite Rugby Union Players.” Journal of Exercise Physiology, 2019. https://www.asep.org/asep/asep/JEPonlineJUNE2019_Serafini.pdf
- Grier, Tyson, et al. “The Effects of CrossFit Training on Body Composition and Performance.” Journal of Exercise Physiology, 2015. https://www.asep.org/asep/asep/JEPonlineFEBRUARY2015_Grier.pdf
- Sabado, Khaled. “CrossFit and Rhabdomyolysis: A Review and Case Series.” Journal of the Canadian Chiropractic Association, 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846682/
- Kliszczewicz, Brian, et al. “The effects of CrossFit training on muscle size and bone density.” Journal of Exercise Physiology, 2015. https://www.asep.org/asep/asep/JEPonlineJUNE2015_Kliszczewicz.pdf
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