Cross-Training Workout
What is Cross-Training?
To cross-train means to engage in two or
more types of exercise, either in one single fitness workout or in successive
workouts. For instance, you might go jogging one day, and swim laps the
next. Cross-training is more beneficial than conventional single-exercise
workouts, because it (1) Distributes the training load across a wider
range of muscles; (2) Increases all-over body fitness; (3) Reduces the
risk of muscle/joint strain and injury; (4) Maintains interest and motivation
in your plans to improve fitness.
Cross Training for Safer Cardio-Aerobic
Fitness
Cross-training is particularly beneficial
for cardio endurance. Several popular cardio-aerobic workouts - like jogging,
running and stepping as well as sports like tennis, squash and basketball
- are lower-body weight-bearing activities, which carry an increased risk
of pulled muscles or strained joints like knees and ankles. By cross-training
- ie. mixing these higher intensity weight-bearing aerobic activities
with non-weight-bearing aerobics like swimming, cycling and rowing - you
can improve your cardio fitness level with less risk of injury and boredom.
Cross Training: Aerobics and Resistance
Workouts
Even better for total body fitness, as well
as fat-burning and weight control, is cross-training that involves combining
aerobics with strength/weight-training. Treadmill jogging, followed by
rowing-machine exercise, followed by biceps-curls using hand-weights,
helps to strengthen a wide range of different muscle groups for better
all round fitness.
Cross Training and Circuit-Training
The ultimate form of crosstraining is circuit-training,
during which you perform a sequence of short exercises, interspersed by
rests, that strengthen and tone a complete variety of muscles. This type
of workout is widely recommended for people who get bored with repetitive
fitness routines.
Cross Training Improves All Fitness Components
Physical fitness involves 4 elements: cardio-endurance,
muscle strength, muscle endurance and body flexibility. Crosstraining,
and especially circuit-training, is beneficial for all these fitness components.
One reason why circuit-training typically features in the exercise programs
of all professional athletes.
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