Advertising
Advertising

The Beginner’s Guide to CrossFit: Tips to Boost Your CrossFit IQ

The Beginner’s Guide to CrossFit: Tips to Boost Your CrossFit IQ

Many people are on the look out for the perfect food or a workout that will help them stay fit and fine. But with an increase in the activities one has to perform in a regular day, and the improper and inadequate diets that are being followed, fitness has become a matter of real concern.

There are plenty foods, exercises, and supplements that are available to improve your health and fitness, and CrossFit as a workout includes vigorous and intense movements. It’s a new trend amongst workout routines. But while many may have a rough idea about this form of workout, very few people would actually know the details. So, let’s get introduced to the CrossFit basics.

Advertising

What is CrossFit?

CrossFit was originally a strength and conditioning program first introduced for military special operations units, police academies, martial arts champion training and strong athletes worldwide. It consists of different kinds of challenging workouts that will help you prepare your body to face practically anything.

Advertising

Things that you may not know about CrossFit include:

Advertising

  • CrossFit workouts can be performed easily by all ages. Only people with a history of heart attack or stroke need to be careful while doing it.
  • Although CrossFit includes intense moves, beginners need not take the intense steps at first. If an individual’s capacity is found to be only 45 pounds, they must first begin with 45 pounds and later move on to higher weights and more intense training.
  • Since CrossFit is an intense workout, you will need plenty of motivation. Thus, performing CrossFit within a group or in an environment where people will cheer you on will motivate you to perform better.

Six tips to boost your CrossFit IQ

  1. Adequately warm up: Warm up is a necessary part of any workout. You cannot begin working out without warming up your body. This helps you to prepare your muscles for the movements during a workout. CrossFit – being more intense than regular forms of workout – requires more warming up since the muscles have to get ready for a series of vigorous moves. This will help prevent muscle injury. It’s best to reach your CrossFit class well beforehand and spend extra time warming up.
  2. Consult a physician first: As already mentioned above, CrossFit is an accepted form of workout that can be performed by anyone, with very few exceptions. However, people with a history of a heart disease are usually advised to avoid intense movements. If you still think you can perform well, consult a physician to know what’s best for you.
  3. Be regular: The standard timetable for CrossFit states that it should be performed three times a week, with one rest day in between. But this is a bit much for a newbie or a beginner. You will need to make a slow start to help you workout according to your muscle needs and capacity. The muscles need enough time to recover as well. Slowly building up your intensity will ensure you don’t feel tired easily and will help you cope with the further movements involved in the process.
  4. Master the techniques: Unlike regular workouts, you can’t simply increase weights in order to demonstrate an ability to do better. CrossFit focuses on techniques rather than the weight that is lifted. Don’t concentrate on the weights that you use, but make sure you master the techniques that you are making use of. Most importantly, a coach is the best person to advise you on the next stage of your workout progression.
  5. Muscle recovery: Like warming up, this step is also necessary. CrossFit makes you perform intense workouts that may cause you muscles to work more intensively. You need to give your muscles enough time to recover. Muscles usually take anything between 24 hours to 48 hours to recover naturally. But if you want them to recover sooner, a few stretching exercises after a CrossFit session will help you loosen up your muscles and reduce the amount of pain that you may experience later.
  6. A healthy diet: We all know that diet plays an important role in everything we do. You need enough strength and motivation to perform the exercises included in your CrossFit session. Thus, a nutrient-rich diet will help in strengthening your mind and muscles too. There are also a variety of natural workout supplements available that can assist the other foods that we eat.

What are the advantages of CrossFit?

CrossFit’s intensity has impressed a lot of fitness freaks who consider it gives the best workout results. The advantages of registering yourself for a CrossFit class and attending it regularly include:

  • A great community environment: Unlike a gym where you will be left to perform your own workouts alone, at CrossFit you will meet many more people like you and this will motivate you to do better.
  • Constant support by your coach: CrossFit is performed under the constant guidance of a well-trained coach. There is no fear of any injuries being caused since you are always watched and warned before something could happen.
  • A competitive environment: CrossFit doesn’t only include weight lifting, it also needs you to master the techniques properly. Organized competitions will help you perform better and also master techniques that you may fall a bit short in.

CrossFit is an exciting way to work out and keep you fit. The only things that it requires are mental and physical strength. As mentioned above, some amount of motivation plus a proper diet will help you be prepared to face this challenging form of workout performed “in the box.”

Featured photo credit: Cross fit Workout via photopin.com

Advertising

More by this author

7 Creative Hobbies That Will Make You Smarter and More Productive Smoothies: Surprising Health Benefits 1 Smoothie 7 surprising health benefits Male Menopause Symptoms That May Surprise You! Style your home with 3 brave technologies common Mistakes in GYM 10 Most Common Mistakes Women Make in the Gym

Trending in Fitness

1 What to Eat After a Workout (Revealed by Professional Trainer) 2 7 Best Lower Back Stretches for Relieving Pain 3 How to Build Endurance Fast and Enhance Stamina 4 7 Beginner Yoga Exercises for Men to Increase Mobility 5 When Is the Best Time to Work Out? (Science-Backed Answer)

Read Next

Advertising
Advertising
Advertising

Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

Advertising

5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

Advertising

9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

Advertising

Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

Advertising

17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

Read Next