Health
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.
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.
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.
Typically, sessions begin with a whiteboard brief, where a coach outlines the workout flow, provides timing examples and demonstrates movements.
WE TRIED IT: CROSSFIT
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.
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.”
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Throughout the class, coaches teach and refine movements, offering guidance to improve performance.
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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More than three-quarters of the global population is falling short on omega-3 intake, a nutrient gap that may increase the risk of heart disease, cognitive decline, inflammation and vision problems.
That’s according to an analysis published in Nutrition Research Reviews, in which researchers from the University of East Anglia, the University of Southampton and Holland & Barrett analyzed omega-3 intake patterns across multiple countries and age groups.
The review found that 76% of people worldwide are not meeting the recommended levels of two omega-3 fats that are essential for heart health: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
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The analysis considered recommendations from global health authorities and assessed how closely populations follow them.
Most adults should aim for at least 250 milligrams of EPA and DHA per day, though actual intake is far lower in many regions, according to the researchers.
A new study found that 76% of people fall short of their recommended omega-3 intake. (iStock)
To explore the health implications of low omega-3 intake, Fox News Digital spoke with Michelle Routhenstein, a New York–based preventive cardiology dietitian at Entirely Nourished.
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Low omega-3 levels can have a noticeable impact on heart health, cognitive function and inflammation throughout the body, the expert confirmed.
Low intake can also increase the risk of heart attacks and sudden cardiac death, she added. It’s also associated with higher triglycerides, irregular heart rhythms and plaque in the arteries.
Most adults should aim for at least 250 milligrams of EPA and DHA per day, researchers say. (iStock)
Inadequate omega-3 levels have also been linked to changes in brain function, including faster cognitive decline, a higher risk of Alzheimer’s disease and increased rates of depression.
Routhenstein noted that low levels may also worsen inflammation in autoimmune conditions such as psoriasis, and can negatively affect eye health, since omega-3s play a key structural role in the retina.
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To improve omega-3 levels, the expert said it’s important to understand how much is needed and where to get it.
“The richest dietary sources of EPA and DHA are oily fish, such as salmon, mackerel, sardines, herring, trout and anchovies,” Routhenstein told Fox News Digital.
Oily fish, such as salmon, are among the richest natural sources of omega-3s. (iStock)
Many people benefit from eating oily fish more frequently, often three to four times per week, Routhenstein noted. For individuals who do not eat fish regularly, supplements can help raise EPA and DHA to healthier levels.
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For those taking omega-3 supplements, dosing should be based on lab results, medications, omega-3 levels and overall medical history, according to Routhenstein. Moderate, quality-controlled supplements are generally considered safe for most people.
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There is also some evidence supporting prescription-strength omega-3 products.
“High-dose EPA, such as 4 grams per day of icosapent ethyl, has been shown to reduce major cardiovascular events in certain high-risk populations, while similar doses of mixed EPA/DHA have not consistently shown the same benefit,” Routhenstein said.
Omega-3 dosing should be individualized based on lab data, medication use, current levels and overall medical history. (iStock)
Testing omega-3 levels can also help determine whether intake is adequate. The omega-3 index, a blood test that measures EPA and DHA in red blood cells, is considered one of the most reliable ways to assess status.
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“Levels around 8% are associated with lower cardiovascular risk, while levels below approximately 4% are considered low,” Routhenstein said.
Understanding baseline levels can help guide more personalized decisions about diet and supplementation.
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Those who are unsure about their omega-3 status or whether supplementation is appropriate should speak with a healthcare provider to determine the best approach.
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As winter weather moves in, cozy essentials like scarves, plush throws and heated bedding become everyday comforts.
But dermatologists caution that these cold-weather favorites can secretly undermine skin health — trapping sweat and bacteria, causing irritation and exposing the skin to excess heat.
Choosing the right materials for wellness — and using them safely — can make a big difference.
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Here are five winter must-haves and gift ideas, with expert tips on how to keep skin healthy and happy while staying warm this season.
Soft scarf, $19.99, Amazon.com
Scarves made of natural fiber, like this one that is 100% cotton, may help if you’re prone to irritation. (Amazon)
A soft scarf is a staple for cold days and an easy way to elevate a winter outfit.
Yet, if breakouts are appearing along the neck, jawline or chest, that favorite accessory may be part of the problem.
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“You should wash your scarf as often as your clothes to prevent breakouts,” Annabelle Taurua, a beauty expert at Fresha, a beauty and wellness booking platform headquartered in London, told Fox News Digital.
Cotton is a better choice than polyester, she also noted, as it’s more breathable and allows sweat to evaporate.
Fluffy blankets, $28.97, Potterybarn.com
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin — which can clog pores and encourage bacteria growth. (Pottery Barn)
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin, which can clog pores and encourage bacteria growth.
Rough textures or infrequent washing can also irritate sensitive skin and worsen breakouts.
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“Regularly wash your blankets, especially those made from synthetic or fluffy materials, to remove built-up oils and dirt,” Taurua advised.
She recommended breathable materials like cotton or linen, as well as hypoallergenic options for anyone prone to irritation.
Good set of sheets, $49.99, Amazon.com
Much like scarves, natural fibers are the way to go for your linens to avoid irritation. (iStock)
Cold weather makes lingering in bed especially tempting, but lying on unwashed bedding can worsen acne.
Pillowcases and sheets quickly collect oil, bacteria and dead skin cells, which transfer directly onto the face.
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“Washing bedding frequently is important,” Taurua said. “You should aim to change and wash your pillowcases every two to three days and your sheets at least once a week.”
Heated blanket, $33.99, Walmart.com
Heated blankets are a great way to stay warm during the winter. (Walmart)
When using a heated blanket, start with the lowest heat setting and limit use, said Taurua.
“Once you’re warm, switch to a regular blanket,” she advised.
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She also said it’s best to avoid direct contact for long periods to reduce irritation.
Hot water bottle, $12.99, Amazon.com
A traditional winter staple, hot water bottles offer quick comfort — but they come with risks similar to heated blankets, including burns, scalding and long-term heat-related skin damage.
Hot water bottles should never be filled with boiling water, experts advise. (Amazon)
“Never fill a hot water bottle with boiling water,” Taurua said.
“Only use hot, not boiling, water, and fill it to a maximum of two-thirds.”
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She recommended wrapping the bottle in a towel or cover to avoid direct skin contact and limiting use to around 20 minutes.
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