Benefits of cross-training
• Reduces exercise boredom
• Allows you to be flexible about your training needs and plans. For example, if it is raining outside, you could swim at the local indoor pool instead of going for a run.
• Conditions the entire body, not just specific muscle groups
• Reduces the risk of overuse and injury
• While some muscles work, others rest and recover
• You can continue to train in some capacity while injured
• Improves your skill, agility and balance
What exercises should make up a good cross training routine?
Cardiovascular exercise
• Running or walking
• Swimming
• Cycling
• Rowing
• Stair climbing
• Skating (inline or ice)
• Skiing
• Squash/tennis/other sports
Strength training
• Free weights
• Machines
• Pilates
Flexibility
• Stretching
• Yoga
Choosing a minimum of one activity from each category creates the most complete exercise regime. You can vary activities from day to day or incorporate more than one per session. Instead of devoting an entire workout to one particular exercise, blend in several exercises during the session. For example: Devote 15 minutes to the treadmill, another 15 on the exercise bike, indulge in light weight training for another 15 minutes and then do a series of stretches to cool down. That's cross-training. The combinations are endless.
It is true that the best way to improve your running skills is to run and the best way to improve your swimming strokes is to swim. However, if you are looking to improve your overall fitness level, have the ability to move easily from activity to activity and remain injury free, cross-training is for you.
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