Different Exercise Routines

By changing up your workout—commonly referred to in the fitness world as cross training—you can reduce your chance of injury and keep your workout fun and interesting. Both of these benefits will allow you to keep your workout schedule for longer.
You can cross train by alternating your workouts on different days of the week or by engaging in different activities on the same day by doing short stints of each different exercise. Regardless of the method you choose, you can improve your fitness and sports performance. Some different exercises that can make up a good cross-training regimen are individual cardiovascular activities, aerobics classes, strength training, swimming and stretching.

Individual Cardiovascular Activities

Individual cardio can be done in a variety of settings. You can get on a machine at the gym, or you can go outside and run, jog or in-line skate.
Using a stair machine burns about 657 calories for a 160-pound person, according the Mayo Clinic. Jogging at five miles per hour burns about 584 calories per hour. A faster 8-mile-per-hour run burns about 900 calories per hour, and in-line skating burns about 913 calories per hour.

Aerobics Classes

While the number of calories burned in an aerobics class varies greatly based on the intensity of the class, aerobics is a great workout for people who enjoy group activities or who are easily bored during solitary fitness activities. High-calorie-burning classes, ones that burn about 500 calories in an hour, include cardio boxing, boot camp, step and indoor cycling. During any aerobics class, be sure to wear non-restrictive, breathable clothing and supportive footwear, and drink water before, during and after class.

Strength Training

Strength training is a key component of any regular exercise routine. It increases bone density, helps you to increase your muscle tone and improves your metabolic rate. According to the American College of Sports Medicine, you should do weight-training two to three times per week, doing eight to 10 exercises that condition all major muscle groups at each workout. If you are healthy and under the age of 60, try to do eight to 12 repetitions per exercise. If you are over 60, aim for 10 to 15 repetitions with lighter weight.

Swimming

Swimming is another great way to improve your cardiovascular endurance and muscle tone with minimal strain on your joints. In fact, the Arthritis Foundation recommends water exercise as a non-medical treatment for stiff joints and sore muscles. You can swim alone, join a swimming group or take an aqua exercise class at your local gym. Just be sure to always swim with a life guard present when you are in an uncontrolled environment, such as the ocean.

Stretching

Flexibility training will allow you to maintain range of motion as you strengthen your muscles. Range of motion is important both for sports performance and for everyday tasks, such as reaching an item on a high shelf. The American Council on Exercise recommends stretching for 10 to 30 seconds for each stretch, and targeting each major muscle group. Stretching should be performed at the end of your workout, once your muscles are completely warmed up.