The value of cross-training
by Armand Tecco, M.Ed.
Tired of doing the same old thing? If you have been sticking to the same exercise routine for too long, it is likely that your fitness level has not improved much lately. If it is time to get out of your rut, consider the value of cross-training.
Cross-training integrates more than one form of exercise into your routine, so instead of walking every day, you are varying your workouts with other activities. For example, if you normally walk six days a week, you can choose to walk three days and use the other three days to engage in something different.
Benefits of Cross-Training:
- helps you achieve overall fitness by involving a variety of muscle groups rather than simply working the same ones over and over
- helps build strength in different muscles
- helps promote flexibility
- adds variety to decrease monotony
- creates new physical challenges by working the body in different ways without necessarily working it harder
- helps minimize the risk of overuse injuries
Practical Ways to Cross-Train:
- The first thing you should do is consider what types of activities are readily available to you. Convenience and enjoyment are keys to sticking with an exercise.
- Are your joints taking too much of a pounding? Swimming provides a good total body workout without placing undue stress on joints and ligaments. Because it is a low-impact activity, however, it is not the best exercise for building bone. Look to swimming for increased muscle strength and flexibility. If you swim hard enough to elevate your heart rate sufficiently for an extended period of time (at least 20 minutes), swimming also promotes cardiovascular fitness.
- Need an exercise that will improve your coordination and concentration? Try tennis, basketball, racquetball or cardio kickboxing.
If it is endurance and power that you are lacking, try anaerobic activities such as short sprints, tennis or stationary cycling where you alternate two-minute bursts of high-intensity spinning with low-intensity riding.
- Interested in getting more of a mind-body connection into your workout? Try power yoga, t'ai chi or Spinning« classes.
Use your imagination and explore different types of exercise that will allow you to progressively increase your fitness level and keep your enthusiasm up.
As with all exercises, the activities suggested in this article may not be appropriate for people with certain physical limitations. If you are unsure, check with your physician first.
Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.
