1. Improve Performance
Have you ever heard of football players practicing ballet? Dancing promotes flexibility, agility and coordination--skills that help football players perform better. While you don't need to take the lead in a dance production, cross-training exercises improve your total athletic ability by establishing the ability to do different aspects of fitness and developing a variety of muscle groups. Another added benefit of cross training is that it prevents some injuries. A person who exercises regularly may sprain a muscle tripping on the stairs. Adding yoga or another program designed to boost flexibility reduces the risk of the muscle pulling when you make a sudden move in a different direction.
2. Stop Burnout in Its Tracks
If you do the same exercise routine day in and day out, your body becomes used to the program, which reduces the benefits of working out. Cross training changes your fitness routine, which keeps your body from reaching a plateau. Trying a new sport also challenges you mentally and physically, which allows you to avoid getting burned out on your regular activity. Cross training keeps you active when unexpected events occur. If the pool is closed one day, you know you can switch to running or cycling instead of missing a workout.
3. Mix It Up
To cross-train, pick a cardiovascular activity like swimming, running or aerobics. Add a weightlifting program or use resistance training to develop muscles. To gain flexibility, take yoga or pilates. If you play a sport, also keep up with drills to increase your skill level. Vary your activities at least on a daily basis. When you do more than one activity a day, change the order you do the activities. To further mix it up, change your cardio activity and lifting routine every 6 to 8 weeks.
4. Spare Your Knees
Elliptical trainers provide a cross-training experience without switching the exercise machine. Combining the feel of a treadmill with the workout of a stair climber, an elliptical trainer puts less stress on your joints, especially your knees, and helps you burn more calories than either machine alone. Most elliptical trainers host a variety of programs so the machine naturally adjusts while you work out. Programs imitate natural conditions like rolling hills and steep inclines. You can choose any speed from a slow walk to a full sprint.
5. Skip the Gym
Warm weather entices runners and other athletes to move workouts outside. Circuit training alternates cardiovascular activities like running and walking with resistance exercises. Instead of jogging by a park, stop and swing across the monkey bars or do several pull-ups on a bar. Add squats, jumping jacks or other calisthenic exercises. Running across grass promotes balance and helps train your body to respond to changes on the ground.
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