Crossfit Monostructural Movements – A Comprehensive Guide

Becoming and staying physically fit is one of the biggest challenges adults struggle with. It is easy to understand when you consider the rigors of everyday life. Work, family, and hobbies can all play a large role and affect our fitness regime. All this can make getting to the gym much harder and sometimes less important. However, now with all the COVID regulations, it makes things even that more difficult to get to a gym or even follow a workout routine.

Needless to say, getting in the gym will not only play an instrumental role in your overall physical health, but it will also improve your mood and your immunity. Most likely you will have limited time at the gym, so it is important to make the time you have count. That being said, there is simply no better way to do just that than by taking advantage of CrossFit monostructural movements (also known as monostructural cardio workouts). These routines/workouts have been around for many years. However, it has taken the fitness world a long time to understand the benefits of these workouts and understand how they can be incorporated into someone’s training plan.

So f you want to learn more about Crossfit monostructural movements and workouts, continue reading.

 

Understanding Monostructural Conditioning

If you’ve been doing any research into health, fitness, and training. You most probably have heard of monostructural conditioning. This form of training is otherwise known as cross monostructural movements and people are raving about the results they are seeing following this type of training and movements. Knowing that what is monostrucutral conditioning? And what are some movements?

Highly related to metabolic conditioning. It is also a type of workout routine that combines a high rate of work utilizing only one movement. Running, skipping, jumping jacks and swimming are all prime examples.

People have indeed known about combining running, swimming, jogging, and other cardio with these weight workouts for years.

So why all the hype now? And why are these routines providing better results now?

This generally comes down to how the movements are incorporated into your workout routine.
Crossfit monostructural movements are a workout routine that combines a variety of functional movements into a timed or scored session. Think of running on the spot for 60 seconds or even 30 seconds of jumping jacks.

These types of times movements are effective in improving one’s aerobic fitness or cardio. Just look at all the monostructural movements available and you will see many exercises you can do without equipment. Even though cycling requires a bike and swimming requires a pool, you can run and do jumping jacks anywhere without the need for equipment.

 

Monostructural Cardio Workouts – What You Should Know?

Monostructural cardio workouts combined with a weight training program can help you to lose weight quicker. Often much faster than lifting weights on their own. You can combine this with a weight training session by lowering the intensity of the workout. So then it ends up acting as a recovery session while complimenting your other training.

When you combine excessive work rates with other routines designed to burn extra energy, you maximize the about of calories you burn. As well as raise your metabolism.

However, your metabolism is the key to successful weight loss. So mixing weight training, with intervals and recovery sessions will not only help you burn calories faster, but it’ll help with improve lean muscle mass.

In addition to this, when the monostructural cardio workout intensity is lowered, it can serve as an excellent recovery session. That being said, recovery plays an important part in improving your overall fitness.

When you recover faster, your muscles repair themselves faster. Thus, allowing you to get back in the gym sooner and increase your aerobic fitness, power, and strength too.

There is no denying that monostructural workouts don’t look as good as other more strenuous gym workouts. However, it can make a big difference when paired with another fitness routine. So, whether you drop your dumbells and replace them with rowing, or get off the leg press and start running, it will pay off in the long run. However, to get the best results pair monostructural cardio workouts with a weight training program.

 

Popular Monostructural Movements Examples

Another benefit of monostructural workouts is there is no shortage of exercises. So, the variation available can help prevent burnout and lack of motivation, which is something that plagues most fitness enthusiasts today.

You can also incorporate monostructural movements into your routine for a much-needed energy lift and to help increase your metabolism. The perfect example would be adding some of these workouts into your regular gym session.

– Dips
– Squats
– Burpees
– Rowing
– Cycling
– Sprints

Luckily if none of the above interests you, anything that involves a single movement could be considered a monostructural cardio workout. So there are many other exercises you can replace these with, for example, the plank.

The plank is an extremely effective exercise to incorporate into your gym routine. When performed correctly, it’ll target a variety of major muscle groups along with secondary muscles in the shoulders, chest, quads, and glutes.

To do a proper plank, you must start on all fours with your hands underneath your shoulders, keeping them shoulder-width distance apart.
When in this position continue by lifting off your knees, completely extending your legs behind you. With your toes tucked under you, you should be able to lift your entire body off the ground with your arms and legs.
When in the ending position, you should almost look like you are in the push-up position. The only difference will be that your forearms will be flat against the ground, rather than your palms.

Keep in mind that this is just one variation of the plank. As a matter of fact, this is one of the easier plank variations.

When you get comfortable with this variation, you can mix in more of the challenging ones to keep yourself motivated and prevent a plateau in performance. There are also other workouts, you can incorporate when you feel your metabolism slowing. Any of the above-mentioned will be perfect. You’ll notice big results in little time at all.