When it comes to improving physical and mental health, longevity, and quality of life, fitness can be one of the best means to do so. So we decided next we will discuss how and why CrossFit training can be a valuable fitness option for people over 60.
7 benefits of doing CrossFit with more than 60 years
Functional fitness is a training classification that incorporates movements similar to those that a person would perform in their daily life. This can include squats, lunges, jumps, pulling movements, and cardio (running, biking). The CrossFit methodology adds Olympic weightlifting (snatches and clean & jerks), powerlifting (deadlifts, front and back squats), explosive movements (using medicine balls, kettlebells), gymnastics and some specialized movements such as rope climbing, work with sledding and rowing.
There are many potential health benefits, so we'll delve into what it can offer specifically to athletes over 60.
Promotes longevity
Probably one of the biggest draws for anyone thinking of starting CrossFit workouts is improving longevity while maintaining or improving physical fitness . The science showing correlations between resistance training, high intensity interval training (HIIT), and high intensity functional training (HIFT) and longevity is quite extensive.
Fifty-four researcher-reviewed publications found considerable support for " superior longevity " for people involved in endurance-related sports. More specifically, a study in the Journal of Aging Research found that physically active people had a higher life expectancy (more than 7 years).
Reduce medical expenses
A 2013 study, published in Population Health Management, recognized the critical need for programs geared towards older people that improve health and preserve and expand functional capabilities. The relationship between these improvements also led to a reduction in health care expenses.
Increase physical fitness
For those who haven't had a consistent training routine, the intensity that accompanies CrossFit training can be intimidating. Don't worry, there are ways new learners can train without going beyond their skills or whatever is comfortable for them. One of the main ways is called scaling.
Rest assured, science is behind physical activity to improve fitness even in the elderly. Progressive strength training in the elderly is an efficient way to reduce sarcopenia and retain motor function , even at higher intensities, according to a 2011 study in Deutsches Arzteblatt International.
Also, anyone who is skeptical about the safety of higher intensity exercise, HIFT is not necessarily more dangerous than any other form of exercise at a relatively equal intensity. A 4-year analysis that monitored 3,049 participants completed in 2018 in the Orthopedic Journal of Sports Medicine suggested that " CrossFit training is relatively safe compared to more traditional training modalities ."
Not only is being physically active a smart choice for overall fitness levels, it might actually be better to train more days a week than less. That same 4-year analysis found that training on most days of the week could lead to fewer injuries . Those most at risk of injury, mainly to the shoulders and back, were the participants who performed fewer than 3 workouts per week.
They learn to do movements with proper technique
For athletes over the age of 60 participating in CrossFit training for the first time, it should be reassuring to know that the risk of injury is similar to other sports , according to a 2020 study in the Journal of Human Kinetics. To further reduce the risk of injury, it is best for athletes to go through an adaptation period with the goal of improving technique.
Technique, which is defined in the Level 1 training guide as quality of movement , is an intimate part of safety, effectiveness, and efficiency. Technique is everything.
It is suitable for any level
So how is CrossFit training fit for those who have never done it before? They do it through scaling.
Climbing is the process of adjusting an exercise or movement to best match the abilities of the person performing it. It is also a way to customize the training to the needs of one person at a given time. Do you feel pain from the previous training session? Climb the training. Do you feel some tenderness in a muscle or joint and are you worried about making it worse? Climb the training.
Climbing is very important when learning a new lifting pattern . If someone has never performed a particular move, it doesn't make much sense to carry a ton of weight and hope for the best. Remembering the importance of technique, regardless of age or physical condition, is key. Coaches are generally eager to work with athletes to find the right movement patterns for their needs and goals.
As an exercise learner, make sure you clearly articulate your goals. They can be as simple as wanting to climb stairs more efficiently or lift things off the ground without having back pain. Climbing allows the coach and the training itself to help you move towards whatever your goal is.
There is a feeling of community
Training in a group setting makes participants more motivated and more reliable the longer they do it. A 2019 study, published in PLoS One, looked at how motives differ based on length of participation. They concluded that the enjoyment and challenge of HIFT was a sufficient motivator to start, and that this form of exercise " promotes an increase in those reasons with the longest participation time ."
The study also concluded that " interpersonal motives (representing the relationship) also increase with time of participation ." A 2017 study, published in BMJ Open Sport and Exercise Medicine, further reinforces these ideas with its findings that group exercise helps participants " achieve recommended levels of physical activity ."
The community aspect of CrossFit makes it more likely that people will exercise and enjoy it the more they do it.
It prevents illnesses
There may be concerns for those over 60 years of participating in any type of group physical activity. However, there are strong arguments to ensure that exercise remains part of the routine of older people. In a 2018 study published in Frontiers in Immunology that looked at exercise-induced immune suppression, scientists found that “ leading a physically active lifestyle reduces the incidence of communicable diseases (eg, bacterial and viral infections) and does not communicable (eg cancer), which implies that immune competence is enhanced with regular exercise sessions . "
They concluded that "it is likely that leading an active lifestyle is beneficial, rather than detrimental, to immune function, which may have implications for health and disease in old age ."
