1. Improve physical strength.
The high-intensity, multi-joint movements in CrossFit may help you gain muscle strength and stamina. Adding additional weight to your workouts can further increase muscle gain by adding stress to your muscles.
You can also continuously challenge your muscles by participating in the workout of the day, which will give your muscles some variety. The workout of the day, or WOD, is a signature part of the CrossFit program. Each day, a new set of exercises is posted. The goal is then to complete as many repetitions of each exercise as possible in a set period.
2. May help you improve aerobic fitness.
CrossFit’s high-intensity power training. This type of training may help to increase VO2 max or the maximum amount of oxygen you can utilize during exercise. However, research has been inconclusive on both the short- and long-term effects of CrossFit on physiological changes and aerobic benefits. More research is needed to understand how CrossFit improves aerobic fitness compared to other forms of exercise.
3. Improve agility, balance, and flexibility.
CrossFit workouts often include functional exercises or exercises that mimic movements you do in everyday life. Functional movements, such as squats, kettlebell swings, or overhead presses, can help improve agility, balance, and flexibility. They also can reduce your risk for injury and improve your quality of life as you age.
4. Burn calories and manage weight.
CrossFit workouts may help you burn more calories than other workouts. On average, a 195-pound male or 165-pound female will burn 15 to 18 calories per minute and 13 to 15 calories per minute, respectively, during a CrossFit circuit. You may also continue to burn calories during the recovery period.
If you’re new to CrossFit, it’s a smart idea to work with a trained fitness professional that can make sure you’re doing the exercises properly. Having improper form, trying to move through exercises too quickly, or lifting more than you can handle can all lead to injury.
Beginners should go at a slower pace and increase weight gradually until your fitness level improves.