ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Seven Things to Remember Before Your First CrossFit or HIIT Class

Updated on April 15, 2015
Many people find that fitness bootcamps like CrossFit help them stay motivated and focused on their fitness goals.
Many people find that fitness bootcamps like CrossFit help them stay motivated and focused on their fitness goals. | Source

CrossFit’s extraordinary increase in popularity in recent years has encouraged many individuals who have never before been physically active to begin taking care of their physical health. Whether in officially branded CrossFit classes or some other type of similar fitness bootcamp or High Intensity Interval Training (HIIT) class, this approach to fitness appeals to those who prefer to invest a relatively short period of time in hard exercise rather than spending long, torturous hours on slow exercise that may not even help them achieve their desired results. Whether you are an experienced gym rat or a complete beginner when it comes to physical fitness, and whatever your motivation for trying CrossFit or fitness bootcamp training, keeping these simple principles in mind from day one will help increase your odds of an enjoyable, successful workout every time you train.

The intensity of CrossFit and similar HIIT training means it takes less time than many traditional workouts.
The intensity of CrossFit and similar HIIT training means it takes less time than many traditional workouts. | Source

# 1: Warm Up Correctly

You likely will be excited to forge ahead on your new fitness regimen when you first begin CrossFit or HIIT training. That motivation is a good thing, but be careful not to allow it to tempt you to skimp on your warm-up in your eagerness to get to work. The instructor should put everyone through a solid warm-up at the beginning of each training session; avoid the temptation to show up a little late and jump right into the main workout. A thorough, careful warm-up will make a significant difference in your risk of accidental injury and in your recovery from each session. If your schedule allows it, you may even want to show up a few minutes early to do a little extra warming up on your own.

Warming up carefully before a CrossFit or fitness bootcamp workout can substantially decrease your risk of injury.
Warming up carefully before a CrossFit or fitness bootcamp workout can substantially decrease your risk of injury. | Source

# 2: Hydrate Correctly

Staying properly hydrated will also decrease your risk of injury, and your soreness and stiffness after each workout. Some people find drinking enough water easy, but others must constantly remind themselves to do so. There is no exact amount of water that will ensure you are properly hydrated; the Mayo Clinic recommends that most men drink an average of about 13 cups per day, and most women drink about 9 cups per day, but ideal water consumption will vary from one person to another. Put as simply as possible, the more you sweat, the more water you will need to consume. Ideally, you should try to drink enough water that you rarely become thirsty and that your urine stays clear or very light yellow.

The more you sweat during your CrossFit or HIIT workout, the more water you will need to drink to rehydrate.
The more you sweat during your CrossFit or HIIT workout, the more water you will need to drink to rehydrate. | Source

# 3: Eat Correctly

Much like hydration requirements, nutritional requirements can vary quite a bit from one person to another. In general, though, the healthier your diet, the faster you will heal after intense training and the less frequently you will get injured. Everyone should make sure that their diet includes plenty of lean protein, complex carbs and healthy fats, and that the majority of their meals are not heavily processed or pre-packaged “junk food,” which tends to be extremely high in excess sodium and unhealthy fat. Most people should get between 45 and 65 percent of their total caloric intake each day from carbohydrates, between 10 and 35 percent from protein and between 20 and 35 percent from fat. Again, these are only general principles; a trained nutritionist can help tailor the ideal plan for you and your lifestyle.

The more nutritious your diet, the more effectively you will generally recover from a tough workout.
The more nutritious your diet, the more effectively you will generally recover from a tough workout. | Source

# 4: Sleep Correctly

Even many people who are ordinarily very health-conscious can find themselves getting too little sleep, at least much of the time. As with most other aspects of healthy living, everyone’s specific sleep requirements will vary substantially; however, most people need between seven and nine hours of restful sleep every night, according to the National Sleep Foundation. The more physically active you are, the more sleep you will tend to need. If you notice that you are having a harder time than usual recovering after a tough training session, even though you are being careful to warm up thoroughly, to stay hydrated and to eat a healthy diet, you may find that getting a little more sleep will solve the problem.

A restful night's sleep is important for healing between workouts.
A restful night's sleep is important for healing between workouts. | Source

# 5: Train Correctly

As you begin to see results from your new CrossFit or HIIT workout routine, it can be easy to push yourself harder and harder every day, hoping to speed your progress even further. While it is true to some degree that pushing yourself harder will give you better results, there is a point after which this will no longer be true. Eventually, your body will need a break to heal and recuperate; continuing to work past this point will substantially increase your risk of injury. Since everyone is different, there is no set schedule that will be right for everyone; however, most people find that at least a day or two to rest per week is important. Of course, the better your diet, hydration, warm-ups, sleep schedule and genetics, the fewer rest days you will tend to need, but some rest will still be important. Over time, you will learn to “listen to your body,” and will be able to tell when you should simply push yourself through a plateau and when you genuinely need a break. A well-qualified coach or instructor will be able to help you find the ideal training schedule to help you safely meet your fitness goals.

Occasional rest days will allow you to work even harder at your next CrossFit or HIIT session.
Occasional rest days will allow you to work even harder at your next CrossFit or HIIT session. | Source

# 6: Progress Correctly

On a similar note, be careful not to try to push yourself too hard too fast. Of course, CrossFit and HIIT workouts are designed for those seeking an intense, effective and challenging workout, but that does not mean that you should sacrifice form and safety to do more reps or lift more weight. Take the time to perfect your form on each new exercise you learn with very light weight before you try it for real, and work up to heavier loads gradually. Your instructor or coach will be able to help you determine how much weight you can handle, and can warn you when your form begins to suffer before you accidentally injure yourself. Never be afraid to ask for guidance if you are unsure of how to proceed; it is far better to scale a workout back a bit, and be able to continue training, than to use poor form, injure yourself and be unable to train for an extended period of time while you heal.

Rely on your CrossFit or fitness bootcamp instructor to help ensure that your form stays perfect throughout each exercise and each workout.
Rely on your CrossFit or fitness bootcamp instructor to help ensure that your form stays perfect throughout each exercise and each workout. | Source

# 7: Challenge Yourself Correctly

Do not let this talk of caution and of progressing slowly distract from one thing: you can accomplish more than you think you can. Find a CrossFit or HIIT instructor that you can trust, then believe them when they tell you that you can keep pushing. No matter what your age, your fitness level or your exercise background, if you keep working, you will eventually achieve goals you might once have thought unreachable!

Do you feel official CrossFit classes are worth the cost?

See results

References

Huffington Post: “What to Expect at Your First CrossFit Workout”

Mayo Clinic: “Water: How Much Should You Drink Every Day?”

National Sleep Foundation: “How Much Sleep Do We Really Need?”

Muncie CrossFit: “Top 10 Things No One Tells You Before Starting CrossFit”

Mayo Clinic: “Nutrition and Healthy Eating”

CrossFit Lafayette: “10 Tips for Starting CrossFit”

Tabata Times: “10 Things You Must Know Before You Try CrossFit”

Mayo Clinic: “Healthy Diet: Do You Follow Dietary Guidelines?”

PopSugar: “What to Expect at Your First CrossFit Workout”

FitBodyHQ: “7 Things to Expect Your First Time Trying Crossfit”

Tabata Times: “Top Tips for Your First Two Years of CrossFit”

What is your advice for those starting CrossFit or a similar fitness bootcamp?

    0 of 8192 characters used
    Post Comment

    • profile image

      Ron 

      3 years ago

      Really enjoyed this hub. Thank you so much.

      Ron from intervalstraining.net

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)