Can I do crossfit even if I have never trained anything before? – GOOD SHAPE

What do you think of when you hear the word crossfit? Muscular men and women who look like superheroes and are able to perform any exercise with ease? Errr… Not quite like that. “People have images of elite CrossFit Games athletes like Icelandic Katrin Tanja Davidsdottir. But, in real life, even those who are sedentary can practice the modality”, guarantees the physical educator Fabrício Flórido, partner of boxing Crossfit Mansion, in São Paulo, where our reader Carla Bal has been training for three months up to four times a week.

“At first, I thought I wouldn’t be able to do any exercises – I had trouble even warming up. Today, I already gained body awareness, breath and strength”, she says. “And I lost 15 kg!”, She celebrates. Below, we answer the main questions for beginners.

Need to be fit?

No. You may be sedentary, experienced in another sport, or have some joint limitation. Whatever. “We manage to adapt the exercises according to the student’s level, physical preparation and discomfort”, explains Fabrício. Carla, for example, does snatch (a kind of weightlifting) with an educational barbell, but in the beginning she only used a PVC pipe. The increase in intensity happens gradually as the movement ceases to be a challenge. “Each day, there’s something new to overcome, which is good because I’m always trying to improve,” says Carla.

See too: The CrossFit Diet: Shapes the Body, Improves Performance, and Prevents Injuries

Will I get too muscular?

To gain lean mass, you need to combine training with a specific diet for that purpose. Of course CrossFit will help you get dry – Carla lost 15 kg in three months! (see photo below) – and building stronger and more powerful muscles, only it won’t make you hypertrophy and get gigantic. “We work several muscles at once, which ends up being more functional”, explains Fabricio. The result is usually a drawn body, with defined arms and legs.

– (Personal collection/)

Am I at great risk of getting hurt?

Only if you – and your coach – push your body’s limits. Keep in mind that the evolution must be gradual: only put weight on the exercise when you have completely mastered the technique. “I don’t have that competitive edge, so I was never influenced by the results of others. But, really, there are people who follow this vibe”, confesses Carla. Don’t fall for it and control the excitement! For Fabrício, a big part of the secret is rest. “Those who are starting out should train a maximum of three times a week, on alternate days. The more advanced ones can have a higher frequency, but always respecting a recovery period.” Before enrolling in a boxing, check if the teachers are trained in physical education and if they have the crossfit brand certificate.

read more: The CrossFit Diet: Shapes the Body, Improves Performance, and Prevents Injuries

What are the other benefits of crossfit?

In addition to losing weight and gaining tone, you also improve skills such as breath, motor coordination, agility and power. Carla, for example, couldn’t run even two hundred meters at the beginning. A few weeks ago, she completed a 5K race in 32 minutes. “I also notice a difference in day-to-day activities. I don’t get tired like before and I feel much more willing.” The point is, you don’t have to just run or row to improve cardiovascular fitness. Intense strength exercises also give your breath a boost.

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