Cross training is a type of exercise program that uses different forms of training to meet a fitness goal; it adds variety to your workout routine. If you want to increase your aerobic endurance, instead of running every day, mix running with other forms of cardiovascular exercise, such as swimming and biking.
Identification
A cross training routine incorporates two or more modes of cardiovascular exercise into one program. No set standards exist on how to design a cross training program. For example, do a different cardiovascular activity each day. Swim one day, bike one day and run one day. Or do two or more different activities in one training session. One day, run for 20 minutes and then swim for 20 minutes. Another day, run stairs for 20 minutes then bike for 30 minutes. The only limitation for a cross training program is your imagination.
Benefits
According to the American Council on Exercise, cross training reduces your risk of injury because you are not continuously stressing the same muscles and joints. Also, if you usually run, cross training encourages you to incorporate a low-impact cardiovascular activity, such as swimming, into your routine, providing a much-needed break for your joints. Cross training also helps alleviate boredom. You may be more likely to work out regularly if you incorporate different and new activities into your routine.
Cardiovascular Exercises
Incorporate any cardiovascular activity into a cross training program. At a gym, use the elliptical machine, treadmill, stationary bike, stair climber or rowing machine. If your fitness center offers classes, add a couple of aerobics classes, such as a step class or dance class, into your routine. Boot camps offer both cardiovascular and resistance training in one session. On nice days, take these activities outside and go running, biking, swimming or hiking.
Other Activities
Think outside the box to incorporate more variety into your cross training program. A session of calisthenics, such as jumping jacks, burpies and mountain climbers, is a nice change of pace from the treadmill. Roller skating, kayaking and other recreational activities can also be part of your cross training routine. Mix fitness with your social life and go play basketball, racquetball or tennis. If you don't have access to equipment, run stairs or do hill sprints.
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