Gym or CrossFit? Which strength training should you choose?

Once, gym-goers were only bodybuilders and people trying to lose unwanted kilograms. There were few places to work out, and the topic of developing one’s body was barely noticeable in the media. Recently the situation has changed dramatically. We can safely say that regular training has become part of urban lifestyle, and a membership to the popular „gym” in many wallets takes a place alongside a payment card and identity card.

What is CrossFit?

It is a functional, high-intensity training that has enjoyed enormous popularity worldwide for several years. A special exercise program that revolutionized the world was introduced by personal trainer Greg Glassman. During the workout you perform movements that can be freely modified, similar to those you perform every day - squats, pushing, pressing, pulling, etc.

CrossFit training is based on resistance exercises using body weight or specialized equipment (medicine balls, rowers, plyo boxes, barbells). The aim of this sport discipline is to increase strength, endurance and resilience. It is an excellent alternative to strength training, which provides calmness and static nature. CrossFit focuses on performing a larger number of repetitions of a given exercise or set of exercises within a specified time. It is a combination of free-weight training (e.g. barbell lunges), interval training and elements of aerobics.

Benefits of CrossFit training

CrossFit training brings many benefits such as loss of body fat (calorie burning), improvement of overall health and motor coordination, as well as:

Improvement of muscle strength and endurance

Intensive CrossFit training is based on compound multi-joint exercises such as squats, deadlift, overhead press, pull-ups, etc. This form of training engages several muscle groups during a single exercise. If you train CrossFit 2-3 times a week your performance will improve significantly. Moreover, you will increase your organism’s efficiency, strengthen tendons and joints, which may potentially reduce the risk of injury.

Improvement of bone mineral density

It has been scientifically proven that performing strength exercises affects the increase of bone mineral density. CrossFit exercises help increase muscular strength by loading muscle tissue with weights (dumbbells, kettlebells, barbell, body weight), which forces bones to maintain or increase density. Lifting weights brings many health benefits and engages different muscle groups.

What is strength training?

It is a type of resistance training using your own body, free weights (dumbbells, barbell, resistance bands) or machines. Thanks to exercises at the gym you can shape muscles, slim your figure, improve your motor coordination. It consists of performing several exercises for all or specific muscle groups in several sets.

This form of activity is based on many training methods, and the most popular among them are:

Full Body Workout (FBW) - a general development workout engaging many muscle groups at the same time. It allows you to reduce body mass and build muscle tissue.

Circuit training - it is a combination of strength and cardio exercises. We perform one exercise after another, with breaks between them or without.

Split - also known as split training. The plan assumes working each muscle group separately during a single training session.

Benefits of strength training

Using the gym several times a week is a great choice if you want to gain muscle mass, sculpt or slim your figure. Gym exercises bring many benefits, here they are:

• general improvement of physical fitness (better conditioning)

• stronger bones (lower risk of fractures)

• increased joint flexibility (improved agility)

• development of muscle tissue

• you can train only selected body parts (e.g. using isolation machines)

CrossFit, or maybe the gym? Which gives better results?

CrossFit or gym? Gym or CrossFit? We will not give a definitive answer. Much depends on the individual preferences of the person training. All classes at the gym or fitness room can bring many benefits. To make the right choice, you should get acquainted with the disadvantages and advantages of both trainings.

Some require more work, others require expensive equipment needed to practice various sports disciplines, and some can be performed anywhere (e.g. at home). CrossFit training and gym training require work to achieve the desired goal.

Who is CrossFit for?

If you like dynamic and intense exercises, CrossFit will certainly be a good solution for you. The training combines exercises from various sports disciplines: from weightlifting to running and gymnastics. Training sessions are varied and allow you to push beyond your limits of endurance, speed and agility. This form of activity can be demanding for beginners who have problems with physical conditioning, as well as for those who cannot exercise intensively for health reasons.

Who is the gym for?

If you care about sculpting your figure, increasing body mass, want to focus on different muscle groups during training, but you are a beginner - the gym will be suitable for you. First of all, it is extremely important to master the correct technique of the exercises performed. It is also the right solution for people who prefer to perform exercises in a static manner.

Gym vs CrossFit - important information

Each type of training (strength, CrossFit or cardio) has its own methodology, advantages and disadvantages. However, there are aspects that are important in all sports disciplines:

• to achieve better results, it is worth consulting a personal trainer

• in case of doubt, you should consult an instructor to learn the correct technique of performing exercises

• before starting strength training it is worth consulting a doctor (e.g. if you have heart performance problems, significant overweight or other ailments)

• modify exercises in your training plan in such a way that they are suitable for your level of fitness

What should a gym owner do, and what must they do?

Before we move on to listing desirable behaviors for gym clients, let us focus on what organizers can do to improve safety. We usually start equipping the facility from the floor. And already at this stage we have a wide scope to guarantee comfort to our guests.

Gym mats that can be found in the offer of POWER RUBBER will prove to be a reliable helper in implementing our preventive measures. Gym surfaces provide exercisers with excellent grip and significantly distance them from unfortunate slips and falls. They are also very durable, so they will not be damaged even after prolonged use. This is particularly important as they will be exposed to contact with weights constantly dropped from a height. A well-equipped gym should provide opportunities to perform various activities. In turn, a wide range of exercises means different types of loads and dangers.

Fortunately, our offer includes both deadlift mats, as well as puzzle-shaped mats and roll mats. Caring for safety does not end with floor coverings, however. It is also extremely important to ensure the highest possible quality of the equipment used by future and current lifters.

CrossFit or gym? - Savovir vivre forever in fashion

However, the concern of club owners and those responsible for their equipment is not enough to make the gym completely safe. Everything will be for nothing if the participants of the exercises do not take care of their own health.

The first rule we should remember when going to a workout is "don't bite off more than you can chew". Do not overexert yourself, even if attractive girls are exercising nearby whose attention you are trying to attract. It is worth asking for help with spotting and in all situations in which we do not feel completely confident.

The station we leave should be left in the condition in which we found it. Not only for the sake of order, but precisely for safety. We should also remember that we came for strength training, not for martial arts classes. This awareness can help us avoid conflicts with other exercisers. It seems, therefore, that people familiar with the etiquette of courteous behavior have a greater chance of maintaining safety at the gym as well.

Ensure a safe space during training

Choose durable rubber mats for the gym or CrossFit that will protect the floor, reduce noise and provide adequate cushioning during exercises. At Power Rubber we will help select the appropriate flooring for the type of training, equipment and the surface of the free-weight zone.

We invite you to contact us by phone: +48 22 292 40 24 or +48 505 16 03 03, or by email (power|powerrubber.com| rel="nofollow" style="background-color: rgb(255, 255, 255); color: rgb(0, 91, 171); border-bottom: 1px dotted rgb(0, 91, 171); text-align: justify;"|Power|PowerRubber.com) or via our contact form