The decision to embark on cross-fit training depends on your understanding of how your body generates and burns energy in relation to your cardiac function - and not every person is alike. Muscles that depend on energy from glucose burn it at different rates, and your recommended heart rate maximum needs to be considered to establish a fitness routine that will not adversely affect your health. Four important considerations to determine if cross-fit training is right for you are listed below.
Amount of Time Available for Daily Exercise
For people who have a half-hour each day to devote to exercise, a cross-fit routine may be ideal. However, individuals who are not exercising every day can strain over-worked muscles in a "high intensity" workout that is followed by no exercise on the subsequent day. The result can be stiffness and soreness in muscle groups due to a loss of flexibility as the muscle contracts. For people who work out only three or four days per week, cross-fit training may not be as appropriate as a longer duration - but gentler - exercise plan that alternates between aerobic and weight-bearing exercise over the course of an hour.
Insulin Production, Hypoglycemia, and Diabetes
Individuals diagnosed with pre-diabetic or diabetic conditions need to be careful in undertaking cross-fit training. In an article published in Diabetes in 2002, intensive exercise was found to produce hyperglycemia with corresponding hyperinsulinemia in diabetic individuals, suggesting a need for quick-acting insulin administration following an intensive workout. For diabetic individuals, diet and insulin dependence must be factored into the intensity of the work-out in accordance with health monitoring.
For persons with no cardiac disabilities, cross-fit training may be an excellent fitness routine that promotes heart health. However, in people who have cardiac problems such as coronary artery disease or arrhythmia, the result of an intensive workout can be a heart attack. Aerobic exercise increases the heart beat (which should be maintained within a recommended range to not over-stress the cardiac muscle). Typical weight-bearing exercise does not increase heart rate as much as aerobic exercise (e.g., jogging). Cross-fit training differs from traditional fitness regimens in that aerobic exercise is continued throughout the routine - rather than decreasing to low-intensity for periods of weightlifting.
Availability of Fitness Equipment Promoting Cross-Fit Training
Most fitness centers contain the variety of equipment that can enable a healthy cross-fit regimen in healthy people. From running on a treadmill to pedaling a stationary bicycle to utilizing weight machines, it is possible to switch quickly to maintain a high aerobic level while working out a variety of muscle groups. Without a gym membership, the capacity to maintain well-balanced cross-fit program may not be easy. Runners can get an excellent aerobic workout, but may not be including any upper arm weight-bearing exercise in their routine. Likewise, daily swimming can improve flexibility and provide an aerobic work-out - but not provide the weight-bearing exercise that decreases the likelihood of age-related bone loss. Weightlifters may strengthen muscles, but not obtain an aerobic work-out during their exercise routine. The best overall exercise approach is to include activities that increase aerobic capacity, improve flexibility, and increase muscle strength. The important thing is to exercise in some fashion, rather than do nothing. Even walking on a regular basis is beneficial to health as opposed to a sedentary lifestyle.
The pros and cons of cross-fit training need to be considered on an individual basis. While this type of exercise regimen is ideal in healthy people, it needs to be tailored to individual circumstances. For individuals with pre-existing health conditions, another type of exercise program may be better to avoid potential negative health consequences.
CATEGORIES: Diabetes, Fitness, Exercises , Heart Health, Weight Loss