Tired of the same old workout? Looking for a level of fitness
that your current exercise routine can't offer? Are you
experiencing nagging injuries that just don't seem to heal? If
you answered yes to any of these questions, you are a likely
candidate for cross training.
Cross training is simply a way of adding variety to your
exercise program. You can vary your aerobic routine and
incorporate some muscular strength and flexibility training as
well.
And if you think cross training is new, think again. Athletes
have been cross training since the days of the Olympic
decathlons and pentathlons of ancient Greece. The past decade
has seen the popularity of the triathlon reach international
proportions, introducing the concept of cross training to even
the most recreational athletes.
What's The Point?
The benefits of cross training are numerous. It reduces the risk
of injury because the same muscles, bones and joints are not
continuously subjected to the stresses of the same activity.
Cross training also adds variety to your workouts, making
your routine more interesting and easier to stick with. For the
athlete, it provides a break from the rigors and stresses of
single-sport training. Cross training will improve your overall
fitness and, over an extended period of time, may ultimately
lead to improved performance.
The Nuts And Bolts Of Cross Training
Whether you are new to exercise or a competitive athlete, the
essentials of cross training are the same. You can choose to
vary your routine from workout to workout, or simply add a new
component within your existing exercise program.
One of the easiest ways to start cross training is to
alternate between activities - walking one day, swimming or
bicycling the next. Or, you can alternate these activities
within a single workout, spending five minutes on a treadmill,
five minutes on a stationary cycle, and so on for a total of 20
minutes.
More experienced exercisers might begin an hour-long workout
with a 15-minute jog to a nearby pool. After a 20-minute swim
and perhaps a few minutes of calisthenics, they can finish off
their workout with a 15-minute jog back home and several minutes
of flexibility exercises.
Get Creative With Cross Training
If you're looking to increase your endurance level, try
alternating low-level aerobic activities, such as 20 minutes of
stationary cycling, with 10 minutes of higher-intensity
exercise, such as stair-stepping or jumping rope. Gradually
increase the amount of time you spend on the more intense
activity.
These formulas can be used with just about any type of
activity - as long as you enjoy it. Combining a group of aerobic
activities into one workout at steady or various intensities is
an excellent way to fight the boredom that comes from the same
daily workout routine.
All exercise sessions, whether they involve cross training or
not, should begin and end with low-level aerobic exercise and
stretching to effectively warm up and cool down. And remember,
it's always a good idea to check with your doctor before
beginning a new exercise program.
