El CrossFit ha ganado una enorme popularidad en la última década. Sin embargo, también ha sido objeto de controversia debido a la percepción de que es un deporte extremadamente lesivo. Como profesional del fitness, es fundamental desmitificar esta percepción y ofrecer una perspectiva equilibrada basada en evidencia científica y experiencia práctica.
Entendiendo el CrossFit
CrossFit es un régimen de acondicionamiento físico que combina levantamiento de pesas, gimnasia y entrenamiento cardiovascular en sesiones de alta intensidad y corta duración. El objetivo es mejorar la capacidad funcional del individuo en múltiples dominios del fitness, como la resistencia cardiovascular, la fuerza, la flexibilidad, la potencia, la velocidad, la coordinación, la agilidad, el equilibrio y la precisión.
Comparación con Otros Deportes
Lesiones en el CrossFit
Varios estudios han analizado la tasa de lesiones en CrossFit. Según un estudio publicado en Orthopaedic Journal of Sports Medicine, la tasa de lesiones en CrossFit es de aproximadamente 2.3 lesiones por 1000 horas de entrenamiento . Para poner esto en perspectiva, las tasas de lesiones en otros deportes populares son comparables o incluso superiores:
- Fútbol Americano: 9.6 lesiones por 1000 horas.
- Rugby: 9.5 lesiones por 1000 horas.
- Culturismo: 0.24-1 lesión por 1000 horas, pero con diferentes tipos de lesiones, principalmente relacionadas con el sobreuso.
Tipos de Lesiones
Las lesiones más comunes en CrossFit incluyen esguinces, distensiones musculares y lesiones en el hombro y la zona lumbar. Estos son similares a las lesiones observadas en otros deportes que implican movimientos de alta intensidad y cargas pesadas.
Factores de Riesgo
La incidencia de lesiones en CrossFit, al igual que en otros deportes, está influenciada por varios factores:
- Técnica: La ejecución incorrecta de los movimientos puede aumentar significativamente el riesgo de lesión.
- Volumen e Intensidad: Un aumento excesivo del volumen o la intensidad del entrenamiento sin una progresión adecuada puede resultar en lesiones.
- Experiencia del Atleta: Los principiantes son más susceptibles a las lesiones debido a la falta de familiaridad con los movimientos y las cargas.
- Supervisión y Entrenamiento: La presencia de entrenadores calificados que supervisen la técnica y el progreso de los atletas puede reducir drásticamente el riesgo de lesiones.
La Importancia de la Técnica y la Progresión
Un aspecto crucial para prevenir lesiones en CrossFit es la técnica adecuada. Los movimientos de levantamiento de pesas y gimnasia son técnicamente demandantes y requieren una formación correcta. Los entrenadores de CrossFit certificados están capacitados para enseñar y corregir la técnica de los atletas, lo que es esencial para minimizar el riesgo de lesiones.
Además, la progresión gradual en la carga y la intensidad del entrenamiento es vital. Los atletas deben aumentar el peso y la dificultad de los ejercicios de manera progresiva, permitiendo que sus cuerpos se adapten al estrés físico.
La Supervisión Profesional
La supervisión de un entrenador calificado puede marcar la diferencia entre una experiencia segura y una lesiva en el CrossFit. Un entrenador profesional puede:
- Evaluar el Nivel de Aptitud Inicial: Determinar el nivel de aptitud física y diseñar un programa de entrenamiento personalizado.
- Enseñar la Técnica Adecuada: Asegurarse de que los atletas comprendan y ejecuten correctamente los movimientos.
- Ajustar el Volumen e Intensidad: Adaptar el programa de entrenamiento según la progresión y la respuesta del atleta.
- Prevenir y Manejar las Lesiones: Identificar signos tempranos de sobreuso o lesión y modificar el entrenamiento en consecuencia.
Conclusión
El CrossFit no es inherentemente más lesivo que otros deportes. La clave para prevenir lesiones reside en la técnica adecuada, la progresión gradual y la supervisión de entrenadores calificados. Como cualquier otro deporte, el riesgo de lesiones puede ser mitigado con una preparación adecuada y un enfoque consciente y responsable hacia el entrenamiento.
El CrossFit, cuando se practica correctamente, puede ser una forma altamente efectiva y segura de mejorar la condición física general, proporcionando beneficios significativos en múltiples aspectos del fitness.
Referencias
- Mehrab, M., de Vos, R.-J., Kraan, G. A., & Mathijssen, N. M. C. (2017). Injury incidence and patterns among Dutch CrossFit athletes. Orthopaedic Journal of Sports Medicine, 5(12), 2325967117745263.
Llevo año y medio haciendo Crossfit y desde mi experiencia puedo decir que lo fundamental para no lesionarte es aprender con buena técnica + una buena supervisión / seguimiento, DESCANSO (que nadie habla de esto) y trabajar gradualmente incluso adaptando cada ejercicio a las posibilidades de cada uno y poco a poco ir avanzando.
Es algo bueno que tiene el Crossfit, que lo puedes adaptar a prácticamente todo, si no echarle un ojo a atletas como Xabi Osa o seguir a Wodcelona.
En cualquier deporte, si empiezas como loco sin aprender la técnica lo más probable es que te lesiones. Y ojo, que si te lesionas, te recuperas!
A ver si los atletas de élite de cualquier deporte no se han lesionado nunca!
Igual de importante es una buena técnica que un buen acompañamiento y un buen descanso para la recuperación muscular.
En mi caso particular, antes de hacer Crossfit, no hacía prácticamente nada de ejercicio… algunas clases de yoga en casa por youtube.. poco más. Y la verdad que siempre tenía algún dolor, o cervicales, lumbago, espalda, etc. no tenía apenas musculatura.
Ahora después de año y medio de subidas y bajadas, dudas, esfuerzo, agujetas, constancia y paciencia me siento y estoy más fuerte y esos dolores por debilidad muscular desaparecieron.
No te libras del dolor porque llegan las agujetas, pero es un dolor que forma parte del proceso y ahí entra el papel del descanso que es casi tan importante como la técnica.
He aprendido que ponerse fuerte es un camino largo y doloroso y no todo el mundo está dispuesto ha hacerlo.
Entiendo que la gente que no sepa ni conozca este deporte pueda pensar que es lesivo porque hay mucho desconocimiento y sí, estamos un poco locos!
Pero de verdad, cada vez más veo a más atletas de todas las edades haciendo este deporte y mejorando su condición física.
Lo fundamental es técnica, acompañamiento ser muy consciente de lo que estás haciendo y no tener prisa por subir los pesos al igual que un buen descanso para recuperar.
Creo que nunca dejaré de practicar este deporte.
Un saludito a todos!!
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