Cross training was once limited to runners using alternate training methods to stay in shape during recuperation from injury. Unable to continue running, athletes would take up swimming to maintain cardiovascular endurance without impact to joints or sensitive areas. Now athletes of all sorts use cross training as a tool to enhance their performance. Cross training can be used in your exercise program and as a way of improving your main sport.
Definition & Benefits
Cross training is described as an exercise routine that mixes different training tactics to develop a specific area of fitness. If you are looking to maintain overall good health, the specific area you're working on may be aerobic fitness. Or you may be a motocross athlete seeking to improve your balance through ballet classes. Combining different training techniques provides you with orthopedic benefits since different exercises require different bones, muscles and joints, and results in lower risk of injury, according to the American Council on Exercise.
Good Cardio Choices
Whatever your sport is, running will help. It keeps your cardiovascular system operating efficiently and makes your whole system strong, according to Elizabeth McLeod Sadler of Vanderbilt University. Cycling also provides athletes with an intense workout, weight loss, and increased strength, all of which are beneficial to any workout program. Another option, deep water running mimics all the health benefits of running without putting any strain on your joints and allows your muscles to recover from your other activities.
Good Muscle Building Choices
Resistance training is your first choice for building muscles, and it also improves your performance in cardiovascular activities like running. Stair climbing builds the quadricep muscles and increases your hill-climbing abilities. Cross-country skiing builds muscle around the hip area and also helps with weight loss. Additionally, aerobic dance is considered an excellent cardio workout, and it also builds quadriceps, hamstrings and torso while improving coordination and balance.
Rules to Remember
If you are an athlete and want to combine cross training with your current form of exercise, remember that you may be proficient in one area, but not ready for long, intense workouts in a new area. Limit your new exercise trial to 20 minutes or so until you become accustomed to it. Also, consider switching out one of your regular workouts with the new, instead of adding on to your existing routine. Again, allow time for your body to adjust. Eventually you will want to add time and intensity back to your regimen. Last, if you feel overly tired, stop and rest. Cross training is a fun way to reach your fitness goals, so take your time and enjoy the process.
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