Hyrox Training for Beginners, Here's the Tips

YOGYAKARTA - Hyrox is being widely favored by the public. This sport combines running with functional training which is quite heavy for some people. For those of you who want to try it, know the hyrox exercise for beginners so that you don't get injured, especially related to the functional training that needs to be done.

Hyrox Exercises for Beginners

As explained earlier, hyrox is one of the sports whose popularity continues to increase in recent years. Unlike regular running races or weightlifting competitions, Hyrox combines running with various functional exercises that test strength, endurance, speed, and overall fitness.

For beginners, hyrox exercises should be done gradually. The main focus is to build a fitness foundation so that the body is able to face the combination of running and strength training gradually.

In order to be able to solve the Hyrox challenge, exercise should not only focus on one aspect of fitness. There are several components that need to be developed simultaneously.

Cardio Training

Running is the largest part of Hyrox. Therefore, beginners need to build aerobic endurance first. Start with a light jog for 20-30 minutes two to three times a week. After the body starts to adapt, the duration or distance can be increased gradually.

In addition to running, cycling, swimming, or using a rowing machine can also help increase heart and lung capacity.

Strength Training

Almost all Hyrox stations involve the muscles of the legs, back, shoulders, and the body's core (core). Meanwhile, the basic exercises that can be done by some of them are as follows.

SquatLungesDeadlift lightPush-upPlankDumbbell RowShoulder PressMobility Exercises

Mobility is often overlooked by beginners, but it is very important to maintain the quality of the movement. Dynamic stretching exercises before exercising and static stretching after exercise help improve flexibility and reduce the risk of injury. Areas that need attention include the hips, shoulders, ankles, and hamstrings.

Don't Ignore the Recovery Time

Muscles take time to repair themselves after training. Training every day without a break can increase the risk of overtraining, fatigue, and decreased performance. Giving yourself enough rest is just as important as the training itself.

Pay Attention to Nutrition and Hydration

Hyrox training drains a large amount of energy. Without adequate intake of carbohydrates, proteins, fluids, and electrolytes, the body will get tired faster and the recovery process will be slower. For that, make sure the nutrition is met and the body is well hydrated.

That's the information related to hyrox exercises for beginners. Visit VOI.id for other interesting information.

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