Continuation: Which Sport Suits Me – The Quick Guide
Nearly 31 percent of men in Germany train regularly or occasionally at the gym. And do you also hit the gym regularly for your health, even though you actually find pumping iron a bit boring?
If you’re looking for a varied and challenging sport that suits you, you’ve come to the right place. Here, we’ll introduce you to exercises that train not only your body but also your mind.
In our article: “Which Sport Suits Me – The Quick Guide”, you learned how to start looking for a sport that matches your preferences and wishes. This follow-up goes even further. Today, we’ll introduce you to two very special sports: CrossFit and Freeletics.
Discover what these trending sports have to offer and find out if they meet your training needs.
Fitness Starters: Today’s Trends
If you want to be fit and toned, you often have to dig deep into your wallet. But many trends are designed for the masses and just don’t challenge us physically or mentally. The result: goals aren’t reached and success stays out of sight.
It’s a whole different story with Obstacle Course Running, Freeletics, and CrossFit. While obstacle course running—which we introduced in our last article—lets us compete with others, what’s special about the latter two is that you can scale the difficulty yourself. They’re suitable for both beginners and fitness lovers, because there’s no upper limit.
Freeletics Workout – Training with Your Own Body Weight
The Freeletics training method knows no spatial limits. Why should it? Here, you train using only your own body weight. And Freeletics athletes do it everywhere: in the park, at home, in hotel rooms, even at work—you can work on your fitness with just your body weight.
A Freeletics workout combines High Intensity Training (HIT) and High Intensity Interval Training (HIIT) and usually lasts 30 minutes. This relatively short but very intense training typically leads to visible results after just three months—of course, only if you take the workout seriously and do it regularly.
Freeletics workouts are based on your own body weight
“A Freeletics workout combines High Intensity Training (HIT) and High Intensity Interval Training (HIIT) and usually lasts 30 minutes.”
Freeletics – Not Without the Right Nutrition
This tough workout really demands a lot from your body. That’s why it’s important for Freeletics athletes to pay attention to their nutrition. The training program recommends eating carbs and protein (in a 3 to 1 ratio) a few hours before your session. Try, for example, our delicious Tomato Basil Flatbreads. That way, you’ll have enough energy to power through the tough program.
During your workout, make sure you drink enough still water, because you’ll be sweating a lot. After training, Freeletics athletes should refill their energy stores, but avoid overeating. This is especially important if you want to lose body fat.
CrossFit – Not a Sport for Softies
This training method is intense, boosting strength, endurance, and especially coordination. CrossFit has been around since the 90s. Back then, the world’s toughest workout was mainly done by American police officers and soldiers.
CrossFit takes place in so-called “boxes.” These are certified gyms with different stations set up so you can complete your workout. The sport is less commonly offered in regular gyms or martial arts centers.
A few years ago, the hype made its way to Germany. CrossFit offers a wide range of training effects. Pull-ups, squats, and weightlifting strengthen your muscles, train coordination, speed strength, maximum strength, and your muscular endurance all at once.
“CrossFit is intense, boosting strength, endurance, and especially coordination.”
The CrossFit Workout – Also for Beginners
Still, this power training is suitable for beginners, too. CrossFit workouts can be adjusted in intensity and duration. A session lasts about 60 minutes and requires a thorough warm-up so your muscles are well prepared.
Plyo-jumps in CrossFit are great for coordination and physical fitness
The Workout of the Day (WOD) combines different exercises that are performed for a set number of repetitions or for time. Even in CrossFit, you don't always need equipment – bodyweight exercises are especially great for beginners. Advanced CrossFitters can vary the pace and training angles to scale the training effect.
- Squats can be done with or without weights, or combined with jumps
- Core exercises on your forearms like planks train your core strength
- Burpees boost muscle coordination and really get you sweating
- Plyo jumps onto a box increase your jump power
Every WOD ends with stretching to bring your circulation back to normal and prevent sore muscles.
No Training Plan, No Success
Your training plan can be as good as it gets, but if you don’t make time for it, you won’t see results. If you want to get the most out of your workouts, you need a plan. So be honest with yourself and think about how many times a week you can really stick to your Freeletics or CrossFit training.
Depending on how many days you train, you’ll need to schedule rest days. If you have time to train four times a week, split routines like upper and lower body are a great option to alternate between.
“If you want to get the most out of your workouts, you need a plan.”
Tip: Find out how to create your own training plan in our article: “Science-Based Training Plan: DIY Guide.”
Training plans maximize your progress
Training + Protein = Muscle
Training is great, and with a well-thought-out plan, you can easily fit sports into your daily routine. But working out alone isn’t enough for a healthy life and a well-shaped body. Only when combined with the right nutrition do Freeletics and CrossFit really benefit your wellbeing. Both are tough training styles that drain your energy stores and put your muscles to the test.
When you sweat, you lose water and electrolytes, which are important for your metabolic balance. If you train often and intensely, you absolutely need to pay attention to your nutrition. Otherwise, you risk nutrient deficiencies and your training goals will slip further away.
Tip: Learn how to spot nutrient deficiencies and break the cycle in our blog post “Modern Malnutrition: The Two-Faced Devil.”
“If you train often and hard, you absolutely need to pay attention to your nutrition.”
To meet your high needs for vitamins, trace elements, and proteins, you can support your body with supplements. When buying, make sure to choose high-quality, natural products without additives to avoid any health risks.
Your New Sports Lifestyle
After working out, we should feel exhausted but happy. If you leave your local gym feeling bored or unsatisfied, take your fitness to the next level with CrossFit or Freeletics.
Try something new and maximize your results with a training plan and a healthy diet with enough protein. Gain it organically.
Title graphic by Victor Freitas. Additional images by Li Sun and Ylanite Koppens.