CrossFit Training and recent research on links between adaptation to fitness and increased levels of anti-oxidants. Anti-oxidants lower risk of cancer, diabetes and heart disease.There are many benefits in maintaining fitness. Regular exercise reduces risk of cancer, diabetes and heart disease. While the association of exercise and disease prevention has been strong, understanding why has been unclear. But this is changing.
CrossFit Training, Anti-oxidants, free-radicals and fitness.
Uncontrolled free-radicals are major factors in the development of serious diseases. Diabetes, cancer and cardiovascular disease are all conditions where free-radicals are thought to play major roles. Free radicals are molecules or atoms that have lost an electron. These pose problems because they are very reactive and will grab electrons from other molecules. Free radicals can also interact with other molecules, stress cells and throw wrenches in the works. This includes wrench throwing into your DNA. Damaged DNA that is not repaired can result in cancer. Or birth defects. Free radicals also damage tissues and organs by damaging large numbers of cells. They can damage pancreatic beta cells and increase risk of type 2 diabetes.
CrossFit Training and How fitness protects from cancer, heart disease, diabetes.
Of CrossFit Training and General Health. Anti-oxidants protect us from free-radicals by neutralizing them. Having enough anti-oxidants reduces risk of diabetes, cancer, or heart disease. Exercise causes a number of changes beyond weight loss and fitness. And these changes play into the free-radical games. These changes are adaptions to the increased stress of exercise. When people are first getting in shape there is an increase in free-radical production. And a temporary increase in physical stress. As a result, your body suffers inflammation, along with aches and pains. This is very much like what happens when you get sick with a fever. This may be a good part of why getting in shape sucks so much. When you are getting in shape (or trying to push yourself to a higher level) your body will produce more free-radicals, including more reactive oxygen species, until it adapts to your new level of activity. Part of that adaptation includes increasing production of its own anti-oxidants. Once you have adapted you will be producing enough anti-oxidants to protect against other sources of free-radicals.
CrossFit Training, Endurance or Weight Training?
What is CrossFit looking like in terms of increasing anti-oxidants? Is Endurance Training best? Or Resistance Training? So far animal testing indicates that endurance exercise works best for protection against inflammation and production of anti-oxidants (Oliveira et al. 2012). The animals in the study were subjected to endurance training, resistance training or combination training. Hopefully more work will be done in this area and we will get a better picture of what is optimal for humans. Weight training (resistance exercise) remains important. And CrossFit exercises (and high intensity interval training) show very promising results on other aspects of health and fitness. It seems likely that adaptation to these forms of exercise (i.e. CrossFit) will produce similar results to endurance training.
de Lemos ET, Oliveira J, Pinheiro JP, & Reis F (2012). Regular physical exercise as a strategy to improve antioxidant and anti-inflammatory status: benefits in type 2 diabetes mellitus. Oxidative medicine and cellular longevity, 2012 PMID: 22928086
de Oliveira VN, Bessa A, Jorge ML, Oliveira RJ, de Mello MT, De Agostini GG, Jorge PT, & Espindola FS (2012). The effect of different training programs on antioxidant status, oxidative stress, and metabolic control in type 2 diabetes. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 37 (2), 334-44 PMID: 22458821