Cross-training refers to the act of performing more than one type of exercise in a given time frame. Aerobic cross-training combines several aerobic activities or exercises in the same workout to exercise different muscle groups. The more a muscle group is worked, the stronger those muscles become. The stronger the muscle, the more calories it burns. When you burn more calories than you take in, you lose weight.
Types of Aerobic Cross-Training Exercises
A triathlon race features the mainstays of aerobic cross-training: running, biking and swimming. Other forms of aerobic exercise include walking, skating, skiing, tennis, basketball and aerobics classes, including water aerobics and a host of other land- and water-based exercises.
Cross-Training Benefits
According to author and exercise physiologist Greg Landry, cross-training can provide a number of benefits. Aerobic cross-training breaks up long stretches of routine exercises and eliminates the monotony of performing the same exercises for extended periods. The more variety in your routine, the less chance you'll become bored and find excuses not to exercise. To lose weight, consistency is key. The Centers for Disease Control and Prevention recommend adults get at least five hours a week of moderate-intensity aerobics for the greatest health benefits.
Additionally, cross-training helps prevent overuse injuries. Running an hour each day for five days a week can cause injuries, such as iliotibial band syndrome, shin splints or knee problems. Cross-training exercises different parts of your body so one area doesn't take the brunt of the strain.
Aerobic cross-training can work a number of muscle groups, which improves your overall fitness. While running works mostly hips and legs, swimming can strengthen the muscles in your arms, back and chest.
Weight Loss With Cross-Training
In order to lose weight, you must burn off more calories than you take in. Because it takes more calories to move a 250-lb. body than it does to move a 110-lb. body, and muscle burns more calories than fat, your weight and metabolism affect how many calories you burn at rest and during exercise.
When you cross-train aerobically, you can increase the length of time you work out -- and the number of calories you burn -- because the exercises tend to be less boring and may result in fewer injuries. Running for an hour can be monotonous, and possibly painful, but running for 30 minutes and biking for 30 minutes may hold your interest long enough for you to complete an hour's worth of aerobic exercise and prevent an injury that could keep you from hitting the trail the next day. Because you are working your hips and legs while running, and your hips, legs, back and arms while biking, you strengthen different muscle groups in the same amount of time. More muscle mass burns more calories even when you are not exercising.
Warning
Always check with your doctor before beginning any exercise program. A personal trainer can help you find an effective aerobic cross-training program.
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