Cross Training for Fun & Fitness
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.
The above is re-printed with Permission from The American
Council on Exercise® (www.acefitness.org)
Fit Facts are taken from ACE FitnessMatters®
magazine. Want more information like this delivered directly to your home? ACE
FitnessMatters, a bimonthly magazine, is the source for the most accurate, up-to-date
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FitnessMatters online at http://www.acefitness.org/fitnessmatters or call
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The American Council on Exercise® of San Diego,
California (ACE®) does not endorse or promote the companies, products or services that
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advertise on this website. Copyright 2005 American Council on Exercise. All Rights
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