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CrossFit for beginners: How to make the most of the fitness program

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CrossFit for beginners: How to make the most of the fitness program

CrossFit offers a unique fitness experience, blending a combination of high-intensity workouts with a supportive community.

It’s important for beginners to equip themselves with the knowledge necessary to ensure a safe and successful start before diving into the program.

Read on to learn more about the program and how newcomers can make the most of their CrossFit journey.

What is CrossFit?

CrossFit is a results-oriented fitness program with a focus on lifestyle changes through training.

The program’s workouts feature constantly varied, high-intensity and functional movements.

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Founded more than 20 years ago in a garage gym in Santa Cruz, California, CrossFit has since become one of the world’s most popular training programs for improving health and fitness performance.

CrossFit aims to help its members excel in various physical activities and challenges both inside and outside the gym.

CrossFit is known for its high-intensity workouts that blend elements from weightlifting, gymnastics and cardio. (CrossFit, LLC)

How is CrossFit different from other fitness programs?

CrossFit is known for its workouts that blend elements from weightlifting, gymnastics and cardio.

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The fitness company has more than 12,000 CrossFit affiliates spanning 146 countries, Austin Malleolo, senior director of strategy and operations of affiliates at CrossFit, told Fox News Digital.

“Our affiliates are staffed with trainers who are equipped to teach you how to move safely, effectively and efficiently,” Malleolo said. 

The CrossFit program is based on three pillars: variance, functionality and intensity.

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Variance is the practice of regularly changing workout routines and exercises. 

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By incorporating a wide variety of movements, variance provides CrossFit members with a broader range of physical challenges. This approach exposes the body to different stimuli, which promotes continual growth and adaptation.

A CrossFit class is a one-hour group session led by a coach.

Functionality is doing exercises that mimic real-life activities. By building strength, flexibility, endurance and coordination through functional movements, members can better navigate daily activities outside the gym.

Intensity is the level of effort exerted during workouts. While the word may seem intimidating, it’s simply a guiding principle that symbolizes the importance of working hard to achieve tangible results.

What does a CrossFit class look like?

A CrossFit class is a one-hour group session led by a coach.

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Typically, sessions begin with a whiteboard brief, where a coach outlines the workout flow, provides timing examples and demonstrates movements.

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Next, the coach discusses the goals of the workout, explaining the intended stimulus for members to understand the purpose behind the session. Scaling options are then provided for movements in the workout, allowing members to adjust based on their skill level.

CrossFit classes are designed to meet members at their current fitness levels and abilities. (CrossFit, LLC)

Physical activities begin with a general warm-up to get members moving and introduce movement patterns, followed by a specific warm-up tailored to the workout. The session’s main focus is devoted to the workout itself, where participants engage in the exercises outlined.

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The session concludes with a cool-down, which incorporates stretching and mobility exercises to reduce muscle soreness. This approach allows members to receive a well-rounded workout experience.

How does CrossFit accommodate those with different fitness levels?

CrossFit classes are designed to meet members at their current fitness levels and abilities, Malleolo told Fox News Digital.

“Coaches start by tailoring the workout of the day to allow for all members in the class to achieve the intended goals of the workout that day by having a robust warm-up that allows the members to properly warm up and practice the movements that they will be doing in the workout,” Malleolo said. “The coach will adjust the loading, reps, and time of the workout based on the member’s needs to align with that day’s workout.”

DOES CROSSFIT REALLY WORK?

Throughout the class, coaches teach and refine movements, offering guidance to improve performance.

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CrossFit promotes inclusivity and accessibility by accommodating those with a range of fitness levels, allowing participants to progress safely at their own pace.

Starting your fitness journey can feel overwhelming, but with the right support, it becomes a powerful step toward a healthier lifestyle. (CrossFit, LLC)

How do I start CrossFit?

Starting your fitness journey can feel overwhelming, but with the right support, it becomes a powerful step toward a healthier lifestyle.

“Trust that the hardest part is to walk through the front door of the gym,” Malleolo said. “Once you are there, you will be taken care of! No matter where you are in your fitness journey, a CrossFit Affiliate is designed to be a part of that journey, no matter where you are today.”

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You can begin the process by researching CrossFit locations near you and setting up an introductory session.

Many CrossFit facilities offer programs designed to teach newcomers the fundamental movements in a supportive environment, Malleolo told Fox News Digital.

The program can be challenging, but it should also be enjoyable as well. 

Participants are encouraged to embrace the process, celebrate their achievements and cherish the friendships made within the CrossFit community.

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For more Health articles, visit www.foxnews.com/health.

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Scientists pinpoint why COVID vaccine may trigger heart inflammation in certain people

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Scientists pinpoint why COVID vaccine may trigger heart inflammation in certain people

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POST-DOSE PATTERN — New research reveals why the COVID vaccine can trigger heart issues, especially in one group

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A new study has identified why mRNA COVID-19 vaccines could trigger heart issues, especially in one demographic. (iStock)

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SCREENING DEBATE A new study questions whether annual mammograms are necessary for most women

SUPER SPREAD — An “aggressive” new flu variant sweeps the globe as doctors warn of severe symptoms

The flu season has intensified as the new H3N2 variant causes severe illness worldwide. (iStock)

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DANGEROUS DEFICIT — A nutrient deficiency has been linked to heart disease risk for millions

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Aging-related joint disorder increasingly affects people under 40, study finds

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Aging-related joint disorder increasingly affects people under 40, study finds

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Cases of gout are rising in younger individuals, according to a global study.

The condition, which is a type of inflammatory arthritis, steadily increased in people aged 15 to 39 between 1990 and 2021, researchers in China announced.

Although rates vary widely between countries, the total number of young people with the condition is expected to continue rising through 2035.

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The study, published in the journal Joint Bone Spine, investigated 2021 data from the Global Burden of Disease (GBD), spanning 204 countries within the 30-year timeframe.

The data measured gout prevalence, incidence and years lived with disability, tracking global trends over time. The results showed a global increase across all three outcomes.

Gout is expected to continue rising in young people through 2035. (iStock)

Prevalence and disability years increased by 66%, and incidence rose by 62%. In 2021, 15- to 39-year-olds accounted for nearly 14% of new gout cases globally, the study found.

Men from 35 to 39 years old and people in high-income regions had the highest burden, but high-income North America topped the list for highest rates.

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Men were also found to have lived more years with gout due to high BMI, while women tended to have the condition as a link to kidney dysfunction, the study noted.

The total number of cases is expected to increase globally due to population growth, but the study projected that rates per population would decrease.

The researchers noted that data quality, especially in low-income settings, could have posed a limitation to the broad GBD data.

What is gout?

Gout is a common form of arthritis involving sudden and severe attacks of pain, swelling, redness and tenderness in the joints, according to Mayo Clinic. It most often occurs in the big toe.

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The condition occurs when urate crystals accumulate in the joint. These form when there are high levels of uric acid in the blood, which the body produces when it breaks down a natural substance called purines.

A gout flare-up can happen at any time, often at night, causing the affected joint to feel hot, swollen, tender and sensitive to the touch.

Urate crystals, described as sharp and needle-like, build up in the joint, causing intense pain and swelling. (iStock)

Purines can also be found in certain foods, like red meat or organ meats like liver and some seafood, including anchovies, sardines, mussels, scallops, trout and tuna, according to the Mayo Clinic. Alcoholic drinks, especially beer, and drinks sweetened with fruit sugar can also lead to higher uric acid levels.

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Uric acid will typically dissolve in the blood and pass through the kidneys into urine, but when the body produces too much or too little uric acid, it can cause a build-up of urate crystals. These are described by the Mayo Clinic as sharp and needle-like, causing pain, inflammation and swelling in the joint or surrounding tissue.

Risk factors for gout include a diet rich in high-purine foods and being overweight, which causes the body to produce more uric acid and the kidneys to have trouble eliminating it.

Experts urge patients to seek medical attention for gout flare-ups. (iStock)

Certain conditions like untreated high blood pressure, diabetes, obesity, metabolic syndrome and heart and kidney diseases can increase the risk of gout, as well as certain medications.

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A family history of gout can also increase risk. Men are more likely to develop the condition, as women tend to have lower uric acid levels, although symptoms generally develop after menopause.

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Untreated gout can cause worsening pain and joint damage, experts caution. It may also lead to more severe conditions, such as recurrent gout, advanced gout and kidney stones.

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The Mayo Clinic advises patients to seek immediate medical care if a fever occurs or if a joint becomes hot and inflamed, which is a sign of infection. Certain anti-inflammatory medications can help treat gout flares and complications.

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Fox News Digital reached out to the researchers for comment.

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New study questions whether annual mammograms are necessary for most women

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New study questions whether annual mammograms are necessary for most women

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A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer.

The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography.

The WISDOM randomized clinical trial, led by study authors from universities and healthcare systems across the U.S., considered more than 28,000 women aged 40 to 74 years old, splitting them into a risk-based screening group and an annual mammography group.

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Researchers calculated each woman’s individual risk based on genetics (sequencing of nine breast cancer genes) and other health factors. 

A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer. (iStock)

Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. Patients with elevated risk were told to get an annual mammography and counseling.

Average-risk women were guided to get mammograms every two years, while low-risk individuals were advised to have no screening until they became higher risk or reached age 50.

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The researchers found that risk-based screening did not lead to more advanced cancer diagnoses (stage 2B or higher) compared with annual screening, indicating that it is just as safe as traditional methods. The risk-based approach, however, did not reduce the number of biopsies overall, as researchers had hoped.

Among the risk-based group of women, those with higher risk had more screening, biopsies and detected cancers. Women at lower risk had fewer procedures.

The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography. (iStock)

“[The] findings suggest that risk-based breast cancer screening is a safe alternative to annual screening for women aged 40 to 74 years,” the researchers noted in the research summary. “Screening intensity matched individual risk, potentially reducing unnecessary imaging.”

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Fox News medical contributor Dr. Nicole Saphier, associate professor of radiology at Memorial Sloan Kettering Cancer Center in New Jersey, commented that while these findings are important, the study “completely sidelines” what screenings are designed to do — detect cancer early.

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“If you don’t measure stage 0, stage 1 or stage 2A cancers, you can’t tell whether personalized screening delays diagnosis in a way that matters for survival and treatment intensity,” Saphier, who was not involved in the study, told Fox News Digital in an interview.

Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. (iStock)

More than 60% of breast cancers in the U.S. are diagnosed at stage 1 or 2A, where cure rates exceed 90%, the doctor noted.

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The trial doesn’t “fully evaluate” whether risk-based screening changes detection at the earliest and most treatable stages, where screening “delivers its greatest benefit,” according to Saphier.

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“Mammography is not without risk — radiation exposure, false positives, anxiety and potential over-diagnosis are real and should be acknowledged,” she said. “But it remains the most effective, evidence-based tool for detecting breast cancer early, when treatment is most successful.”

The expert added that labeling women under 50 as “low risk” is “outdated,” as breast cancer diagnoses are on the rise in younger females.

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“Until long-term mortality data support alternative approaches, annual screening beginning at 40 for average risk women should continue,” Saphier added. “Women should be assessed for breast cancer risk by 25 years old to determine if screening should begin earlier.”

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