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Wikipedia, an online encyclopedia, describes cross-training as “training in different ways to improve overall performance. It takes advantage of the particular effectiveness of each training method, while at the same time attempting to neglect the shortcomings of that method by combining it with other methods that address its weaknesses.”
Also known as “conditioning training,” cross-training includes any combination of strength, cardiovascular, flexibility, speed, agility, balance, circuit training and other types of conditioning exercises. It has several benefits over engaging in only one specific training method.
What are the benefits of cross-training?
Cross-training is a great way to add variety to your exercise routines. Variety can prevent boredom and help keep you motivated to do your workouts. However, the benefits of cross-training go well beyond providing variety.
When you cross train, you work more muscle groups in different ways. You might focus on the lower body one day and the upper body the next. One set of muscles can relax and recover while you work another set of muscles. As a result, you can condition your entire body and reach a higher level of fitness. You’ll also be less prone to injury
Through cross-training, you can develop new skills or improve old ones. Your overall performance gets better, too. Because you are more flexible with your workouts, you will never be limited to just one activity. You won’t have to give up exercising due to a minor injury, weather conditions, or some other unexpected situation. Simply substitute one exercise for another if/when the need arises.
As your overall fitness improves by cross-training, you will become stronger, more flexible, more agile, and more balanced. In fact, you will become a much better, all-round athlete!
What kinds of exercises are good to include in cross-training?
To achieve optimal conditioning, you should incorporate as many categories and types of exercises into your training as possible. Below are some examples of the kinds of exercises that you might consider as part of your cross-training regimen:
- Flexibility exercises – You should really stretch before and after all your workout sessions to reduce your risk of muscle injuries. However, workouts that are primarily stretching exercises are great for lengthening the muscles and making you more flexible. Yoga is one such workout.
- Cardiovascular exercises – One of the most important exercise categories is cardiovascular. Cardio workouts strengthen the heart muscle, improve circulation, burn calories more efficiently, and reduce body fat. For best results, cardio exercises should be performed at least three times per week for no less than 20 minutes each time. Examples of cardiovascular exercises include running, bicycling, swimming, and skipping rope.
- Strength training – When you engage in strength training, your muscles become stronger and better able to support your body. Strength training improves posture and helps prevent osteoporosis. Muscle tone and definition will become evident, giving you a healthier, more youthful appearance. Examples of strength training are using free weights, weight machines, stretch bands and tubing, as well as doing pushups, pull-ups, and crunches.
- Additional exercises that may be integrated into cross-training are those that focus on balance and coordination, speed (i.e. sprinting), and skill conditioning (i.e. racquetball). Circuit training is also a good way to cross train.
Cross-training can be done by performing one kind of exercise one day and another kind the next day. It can also be done by engaging in more than one kind of exercise during each individual workout session.
If you seem stuck in an exercise rut, try cross-training! Mix up those workouts and reap the benefits that cross-training has to offer.
Also see:
The Benefits of Using a Variety of Treadmill Programs
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