Health Benefits/Risks of Traditional Weight Lifting vs. Crossfit Training
Analytical Report
James Kohler
Professor Erickson
4/13/2015
Everybody wants to keep fit. The world today requires tremendous and continuous physical body exercise and training to maintain fitness and health. The huge demand for methods of improving fitness and health has led to evolution of various programs of strength training. The programs have shifted from Traditional Weight Lifting, which involve high-intensity training to Crossfit (CF) training, which involve a combinations of aerobics and weight training, all in effort for muscle strength and endurance, skill improvement and power increase. CrossFit adds extra benefits of coordination due to combination of varied functional movement. The aim of writing this research paper is to provide different health benefits/risk involved in the traditional weight training versus the CF training. To achieve the paper provides the definition and benefits of the traditional weight training and CrossFit programs, The body section of the paper provides there comparison criterion in terms of equipment used, health goals/risks involved, and style used, which are applied through use of the yardstick approach. In the last section, the paper provides the two training programs recommendations and steps to be adhered. Additionally, in conclusion the paper provides compelling examples for each of the program.
Traditional Weight Lifting
Traditional Weight Lifting is a resistance training where oxygen is not required during the practice and one is allowed to set his own pace. Traditional weight training involves the uses of heavy lifting equipments, which assist in the strength building and muscle mass increase through vigorous training. There is a massive workout involved in the traditional weight lifting as it forms part of the gym where a number of lifts are performed through repetitions. People mostly involved in this program are obese or fat people who want to reduce their body sizes and athletes who want to build the muscle and power. Traditional training generally involves benefits of muscle strength, skill, and power.
CrossFit Training
CrossFit training involves fitness domain of maximum flexibility, balance, coordination, stamina, agility, accuracy, power, and strength. CrossFit applies moves of weight lifting that are standard and focuses on overall fitness through timely getting more repetitions.
Comparison Criterion between Traditional Weight Lifting and Crossfit Training
Equipment
Traditional weight lifting applies weight-training techniques. The weight lifters can train individual without a personal trainer as the techniques of weight lifting can be designed individually. In comparison, CrossFit generally involves workouts combinations of gymnastics, sprinting, and weight training. The equipment used in traditional weight lifting varies with different weight sizes and volumes. Athletes and models utilize gym workouts through traditional weight lifting i.e. Angelike Norrie practices gym workout utilizing various equipments as shown in figure 1.
Figure 1: Angelike Norrie practicing Traditional Gym workouts using various Equipments
In comparison, the CrossFitters utilize methods of combinations of weight training and gymnastics. CrossFit allows compound movements with sessions of cardiovascular as figure 2.
Figure 2: Crossfit Training through compound movements and sessions of cardiovascular
Health Goals/Risks
Traditional weight lifting offers benefits of performance-based and physiological, which offers muscular endurance and strength to the weight lifters and increases there power levels. Weight lifting is the most common utilized training and is widely accepted by organizations and health fitness professionals. The main goal of traditional training is to strength and mass of the muscle. Young participants are able to build bone mass through weight lifting and the older adults and full-grown participants are able to maintain the bone mass. There is less risk involved in the traditional weight lifting in terms of injury has participants individually design their level of performance or weight to lift depending on the capability.
However, there is injury risk associated with CrossFit, which involve tendons rupture, overtraining syndrome and torn muscles. This occurs due to random programming nature of intense CrossFit, which pushes body limits where compound movements and sprint intervals are dangerous. Although the injuries, CrossFit offers overall physical fitness of the body health through conditioning system. CrossFit training provides level of fitness that is inclusive to increase performance, conditioning and secure body against physical contingency.
Style and Type
The styles of traditional weight lifting involve speed movements, which are low, and apply under different muscle groups as per weight lifted to strengthen the muscle. Additionally, there is application of energy short bursts of weight lifting to a certain muscle group to increase power. Type of traditional weight lifting is the interval training involving heart rate exercise, which involves periods of work and rest styles. We have Olympic lifting type of traditional weight lifting involving clean and jerk exercise together with snatch. These develop power of athletes and assist in external objects control and motor skills. Then another type is kettlebell training using kettlebells for functional workout of full body.
In comparison, CrossFit styles involve heavy focus training in both aerobic and anaerobic training combinations. There are warm sessions for CrossFit classes, where skills are developed, and workout of high intensity are performed in ranges of minutes i.e. 10-20 min. CrossFit involves intensity training type with varied exercise routines, which have random functionality. CrossFit utilizes the ten physical domains through regular and routine moving objects which are large, running, power lifting maneuvers, rope climbing, use of free weights, use of rings of gymnastics and Olympic weight lifting techniques, they provide these physical domain through implementing work outs of the day (WOD).
Recommendations
The recommendations for traditional weight lifting and CrossFit include.
⦁ Traditional weight lifting participants need to exercise in a week 2-3 days training where the body is externally stressed to ensure muscular endurance and strength
⦁ CrossFit participants need to regulate their compound movement and sprint intervals to avoid injuries
Conclusions
In conclusion, to increase power, strength, endurance, the training protocols of traditional weight lifting will involve duration of repetition, training frequency, repetitions range, and set of numbers. Traditional weight lifting assisting to burn calories in the body thus, reducing the fat and build more muscles to increase the health of the participant. Angelike, martial arts champion utilizes workout of standard gym through traditional weight lifting and the exercise is on three body parts. In comparison, the fitness domain of CF involves maximum, flexibility, balance, endurance of respiratory and cardiovascular, coordination, stamina, agility, accuracy, power, and strength. The participant of Ironman World Champion, Garret White applies CrossFit training, which provided perspective and power in race endurance race. However, CrossFit is associated with health risks due to injuries associated with combinations of compound movements and sprints of intervals, which are dangerous to human health.
Bibliography
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