You consider yourself to be in better-than-average shape. You run several times
a week for health and fitness, and maybe do an occasional fun run on the
weekend.
Then friends come into town during the winter, and you decide to go skiing. "No
problem," you think, "I'm in great shape." After a day on the slopes, however,
you feel like you've been run over by Santa's sleigh and all his reindeer.
What's going on?
You may think you're in great shape, but if you focus solely on one activity,
you may not be in as great of shape as you think. You may, in fact, be setting
yourself up for injuries, overuse syndromes, or worse still—boredom and dropping
your fitness routine. What to do? Simple: cross-train.
Why cross-train?
Cross-training is a great way to condition different muscle groups, develop a
new set of skills, and reduce boredom that creeps in after months of the same
exercise routines.
Cross-training allows you to vary the stress placed on specific muscles or your
cardiovascular system. After months of the same movements, your body becomes
extremely efficient performing those movements.
While that's great for competition, it limits the amount of overall fitness you
possess and reduces the actual conditioning you get while training. Rather than
continuing to improve, you simply maintain a certain level of fitness.
Additionally, cross-training is extremely helpful at reducing the risk of injury
from repetitive strain or overuse.
Put variety in your routine
The term "cross-training" refers to a training routine that involves several
different forms of exercise. While it's necessary for athletes to train
specifically for their sport if they want to excel, for most sports enthusiasts,
cross-training is a beneficial training method for maintaining a high level of
overall fitness.
For example, you may use both biking and swimming each week to improve your
overall aerobic capacity, build overall muscle strength, and reduce the chance
of an overuse injury. Cross-training limits the stress that occurs on a specific
muscle group because different activities use muscles in slightly different
ways.
Benefits of cross-training
1. Reduces exercise boredom.
2. Gives you flexibility in scheduling (if the pool is closed, you can go for a
run instead).
3. Produces a higher level of all-around conditioning.
4. Conditions the entire body, not just specific muscle groups.
5. Reduces the risk of injury.
6. Works some muscles while others rest and recover.
7. Allows you to continue training while injured.
8. Improves your skill, agility, and balance.
Exercises that can make up a good cross-training routine.
Cardiovascular exercise
• running
• swimming
• cycling
• rowing
• stair climbing
• rope jumping
• roller blading or ice skating
• cross-country skiing
• racquetball, basketball, or other court sports
Strength training
• calisthenics (push-ups, crunches, pull-ups)
• free weights
• machines
• tubing and bands
Stretching
• pilates
• yoga
Other
• drills for speed, agility, and balance
• sprinting and other forms of skill conditioning
With cross-training, you can do one form of exercise each day, or more than one
in a day. If you do both on the same day, you can change the order in which you
do them. You can easily tailor cross-training to your needs and interests; mix
and match your sports and change your routine on a regular basis.
Exercise can strengthen the cardiovascular system, bones, muscles, and joints;
reduce body fat; and improve flexibility, balance, and coordination. To see all
of these benefits, you'll need to start cross-training!