Is there a perfect program for Crossfit?

Programming of Crossfit workouts always seems at debate. So many programs, so many athletes, so many opinions. Is there a perfect program for Crossfit? Spoiler alert: no. But before you freak out, there are some preconditions that can make one program more effective than the other. In this article we dive into these preconditions and explain how you can make a program work for you to get the most out of it, even if the program doesn’t match up with the preconditions of effectiveness.

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No pain no gain? How to deal with injuries in exercise

At some point in life, we’re all confronted with an injury that holds us back from exercising. Is this just a matter of no pain no gain, suck it up and show some mental toughness, as many athletes and coaches preach? The answer is no: this type of mindset can actually be an obstacle to recovery. In this article we explain why and discuss a more effective way of dealing with injury and pain in exercise.

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How to deal with exercising in heat?

It’s unusually hot in Holland. Now it might not be as crazy as the World Athletics Champignonships 2019 in Doha, but since it looks like we’ll have many more hot sunny days coming up, here’s some info on exercising in heat.

How does heat affect your body?
Exercise puts stress on your body and makes your core temperature rise. That normal. If the amount of stress and recovery are well balanced your performance improves. Exercising in a higher temperature doesn’t necessarily have to be a problem, unless you’re not used to it. Why is that?

Exercising in heat and humidity adds extra stress to your body and increases your core temperature even more. To cool of, your body sends more blood to the skin. This means less blood and less oxygen to the muscles, plus your heart rate goes up. Furthermore your body tries to cool off by sweating. But the heat prevents evaporation of sweat, making your core temperature rise even more. Excessive sweating causes dehydration of your body. This increasing the risk of a heat injury such as muscle cramps, exhaustion or a life threatening heat stroke, as well as an increased risk of urinary and kidney problems (among several other complications).

What are the warning signs of heat injury?
Muscle cramps, dizziness or headache, feeling sleepy, fatigue and weak, nausea or vomiting, heavy sweating, feeling thirsty, increased heart rate and low blood pressure.

What to do in case of emergency?

  • Stop exercising and do whatever feels ok to recover and get your heart rate down
  • Get out of the heat, take off your clothes if necessary
  • Hydrate with whatever is available
  • If you don’t feel better after 20 minutes, consult a doctor!

How to exercise safely in heat?

  • Plan your exercise based on the outdoor temperature. Don’t go out for a run in the middle of the day for example
  • Wear light and loose- fitting clothes
  • Get acclimated to the heat. If you’ve been working in an airconditioned office all day, take your time to get acclimated to the outdoor temperature
  • Reduce the intensity of your workout and judge by feel, not by what’s on the whiteboard or on your app. The heat and humidity already put extra stress on your body
  • Drink drink drink, all day long. If you feel thirsty or your pee looks yellow, you’re already dehydrated
  • Remember to eat regularly: water rich veggies, fruit, protein, some whole wheat stuff. Avoid sugar, alcohol and too much salt
  • Relax, chill, go with the flow!

Create your own health!©