CrossFit - Safer Than Most Think
Addressing some of the common misconceptions surrounding CrossFit
What is CrossFit:
CrossFit is one form of high intensity interval training (HIIT) that has been growing in popularity since it’s launch in 2000. Alongside significant growth in popularity, we have also seen growing scepticism of this style of training due to its high demands and resulting injury rates. There is however little evidence to support any higher injury rates resulting from CrossFit when compared to other forms of high intensity exercise. The reason for all this controversy could instead be explained by the heavy focus that social media has placed on the emerging style of exercise when compared to other forms of high intensity exercise that have been around for much longer.
CrossFit is a form of high intensity interval training that incorporates components of weight lifting, gymnastics and aerobic exercise (Meyer, Morrison, & Zuniga, 2017). CrossFit uses specific exercise parameters to build both aerobic and anaerobic capacity and is often known for its little-to-no rest time between exercises. One main reason that CrossFit has been so effective in building both strength and cardiovascular endurance is the frequent change in workouts which prevents habituation (Meyer at al., 2017). Because our bodies are so good at adapting to physical demand, the principle of progressive overload must be applied to continuously make physical gains in strength and endurance. Increasing exercise intensity and providing variation to exercise regimes are two great ways that CrossFit maximises the progressive overload principle ensuring continued training gains.
CrossFit injury rates:
It might be surprising, but injury rates in healthy adults were found to be extremely similar when comparing CrossFit to other HIIT workouts (Meyer at al., 2017). Research has found that injury rates decrease with increased trainer involvement (Meyer at al., 2017). The main areas of injury are the knees, shoulders and back. Furthermore, participants with previous injuries were almost four times more likely to injury themselves than participants with a history of no major injuries (Meyer at al., 2017). This is consistent with other forms of intense exercise and can be due to a number of factors including inadequate rehabilitation of previous injuries, inadequate warm up/cool down, poor training form or overuse from detrimental loading parameters. It is worth noting that injury rates were reduced when running exercises were substituted for more resistance exercises (Meyer at al., 2017). To further support this research, Daoud et al. (2012) found that “Approximately 74% of all runners, for example, experience a moderate or severe injury each year which is much higher than the injury rate of 19.4% amongst CrossFit participants”. One final point that is worth noting when considering these statistics is the high volume of research on running when compared to extremely low levels of CrossFit-specific research which may skew this data.
One study compared CrossFit to the American College of Sports Medicine (ACSM) training guidelines for measures of exercise related exhaustion, muscle fatigue and muscle swelling. The study found much higher ratings for all measures when comparing CrossFit to the ACSM guidelines (Meyer at al., 2017). Because of this, structured training and rest day are recommended to prevent overuse injuries.
Therefore the best way to avoid injuries from CrossFit are:
Discuss your injury history with a Physiotherapist to determine the appropriateness of commencing CrossFit at a given time.
Ensure all past injuries are adequately rehabilitated.
Begin CrossFit training at a gym that has an ‘on-ramp’ program where specific training is provided for different fundamental CrossFit movements.
Work closely with a CrossFit trainer you trust.
Include adequate warm up and cool down routines for all training sessions.
Organise structured training and rest days.
A note on rhabdomyolysis:
There has been concern about the link between CrossFit and Rhabdomyolysis. Rhabdomyolysis describes the breakdown of damaged muscle tissue. This can trigger the release of myoglobin into the bloodstream leading to kidney damage (Case-Lo & Cirino, 2019). Causes of Rhabdomyolysis include crush injuries, heat stroke, third-degree burns and intense exercise (Case-Lo & Cirino, 2019). There is little research on CrossFit and rhabdomyolysis, however one study found zero reports of the condition in a questionnaire completed by 132 CrossFit participants (Meyer at al., 2017). Whilst this risk exists for anyone participating in high intensity exercise, there is no evidence to say the risk is any higher or lower than that for marathon runners, triathletes or people participating in other forms of high intensity exercise.
Benefits of CrossFit:
Like all forms of exercise, CrossFit has many health benefits. Benefits include increasing both aerobic cardiovascular fitness as well as anaerobic capacity (Meyer at al., 2017). CrossFit participants can expect to see a range of following benefits:
increased strength, endurance and power,
weight loss,
Increased confidence,
reduction in common mental health conditions such as depression and anxiety,
social networking/sense of belonging within a group,
increased energy,
Increased mood from release of endorphins that make you ‘feel good’,
Increase in brain-derived neurotrophic factor levels (a protein that increases neuron production in the brain and spinal cord) (Meyer at al., 2017).
Many of the benefits listed above are common to most exercise, especially high intensity exercise. Individual preference in exercise type is therefore essential when choosing between commencing CrossFit training or another form of exercise. As you would imagine, high enjoyment in exercise will result in greater long term outcomes (Meyer at al., 2017). One reason many CrossFit participants enjoy CrossFit training is the sense of camaraderie when working out with a group. Training independently vs training in a group should be considered when deciding if CrossFit is right for you. If you do decide to embark on the CrossFit journey, research has show than better aerobic and anaerobic gains are made by more experienced CrossFit participants than novice participants (Meyer at al., 2017). For this reason it will be important to continue with CrossFit training even if you are not seeing drastic results immediately.
- Ayla
Reference:
Case-Lo, C., & Cirino, E. (2019, May 20). Rhabdomyolysis: Cause, Symptoms and Diagnosis. Retrieved from https://www.healthline.com/health/rhabdomyolysis
Daoud, A. I., Geissler, G. J., Wang, F., Saretsky, J, Daoud, Y. A., & Lieberman, D. E. (2012). Foot strike and injury rates in endurance runners: A retrospective study. Medicine & Science in Sports & Exercise, 44. 1325-1334. doi:10.1249/mss.0b013e3182465115
Meyer, J., Morrison, J., & Zuniga, J. (2017). The Benefits and Risks of CrossFit, A Systematic Review. Workplace Health and Safety, 65(12). 612-618. https://doi.org/10.1177/2165079916685568