Cross training is not solely about using a cross trainer, as many people believe. It is actually about having a workout plan that uses a variety of different exercises to improve fitness.
What is cross-training?
Cross-training is a type of exercise that uses different modes of training to improve a specific aspect of fitness.
Cross-training, which was originally popularized by runners, is now a common practice amongst cyclists, swimmers, triathletes, and other athletes.
When athletes are not focused on a particular sport, they will cross-train more to maintain their fitness levels.
Cross-training is often used when the weather changes with the seasons, as some athletes may prefer to do indoor variations of outdoor sports when the weather is less favorable.
Some common examples of cross-training include:
- runners using cycling as an alternative exercise to build and maintain endurance
- swimmers practicing rowing to keep up their exercise capacity and work similar muscle groups
- football players running to build endurance or lifting weights to build size and strength
- basketball players participating in a high intensity spinning class to build power in sprints
- volleyball players practicing yoga to help promote recovery from training
WHAT MAKES A GOOD CROSS TRAINING WORKOUT?
Or, alternatively, you can mix a variety of exercises into each session. One of the best ways to keep your workouts interesting and to make sure you are getting a good variety of fitness activities is to alternate the type of exercise you do each time you work out. For example, you might use the treadmill one day, the rowing machine the next, and then go cycling after that. Or, you could mix a variety of exercises into each session.
Instead of just doing one type of exercise during your workout, you can mix it up and do different exercises. For example, you could do 10 minutes on the elliptical trainer, 10 minutes on the treadmill, and 10 minutes using a resistance machine.
CROSS TRAINING AT THE GYM
The gym is an excellent place to try out a cross-training workout. With all the available equipment, like elliptical trainers, treadmills, and rowing machines, you can switch up your routine and avoid getting bored. Plus, the group fitness classes offered by Everyone Active are a great way to add some variety to your cross-training.
CROSS TRAINING AT HOME
If you are unable to go to the gym, there are still many exercises you can do at home with little equipment. Functional and body weight workouts, such as sit-ups, press-ups, squats, and lunges, are good options. You can also try burpees to vary your workout routine. If you have a bike, go for a ride, or play football in the backyard.
For athletes interested in adding cross-training to their training regimen, there are a few important questions to ask:
What’s your level of experience?
The less experienced you are as an athlete, the less variety you need in your training to improve your fitness.
Although it is good to be enthusiastic about a sport, beginners may be more likely to get injured through overuse. This is why it is a good idea to have a varied training plan, including different types of activities.
What phase of training are you in?
In-season athletes often engage in different cross-training activities than when they are in the off-season.
What area of your fitness are you looking to improve?
Think about which area of fitness would most improve your performance in your sport. For example, you might lift weights to add muscle, or you might choose cycling to improve endurance.
What activities are you interested in?
Many people don't realize this, but it's important to focus on things you enjoy if you want to be successful in the long run.
WHAT ARE THE BENEFITS OF CROSS TRAINING?
There are many benefits to cross training, regardless of your training goals. Cross training can help you lose weight more quickly, reduce your risk of injury, improve your total fitness, and help you stick to your exercise regimen.
Improved Weight Loss
Cross training is a method of working out that involves using different types of exercises to achieve your fitness goals. This type of workout is great for safely burning a significant number of calories, which can help you lose weight by burning off excess body fat.
Researchers believe that the best way to lose weight is to exercise for a long time (more than 30 minutes) at a moderate intensity. Doing two or more exercises on different machines for 30-45 minutes each during a workout session is a great way to help you lose weight.
You’re More Likely to Stick to Your Exercise Regime
The main advantage of cross training is that it provides a wide range of activities to do, so you're less likely to get bored and more likely to stay with the program and achieve your fitness goals.
Cross training is beneficial because it is flexible and safe. If you get bored with one part of your workout, you can change it. Additionally, cross training protects against injuries, so you are more likely to achieve your fitness goals.
Reduced Risk of Injury
The key to avoiding injury while cross training is to vary the exercises you do and work different muscle groups and joints. This way, the load is evenly distributed across your body and no one area is over-worked. As a result, you're more likely to stick with your program and achieve your fitness goals.
Improved General Fitness
Doing a variety of different exercises is the best way to improve your fitness overall. This is because you use different muscles groups when you cross train, which helps with both your muscular fitness and your aerobic fitness. In fact, research has shown that your muscle fitness will improve more if you include resistance exercises in your cross training than if you just do strength training exercises by themselves.
May boost cardiovascular endurance
Athletes who focus on only one type of exercise may not be getting the full benefit of their workouts. Training with a different form of exercise can provide a new stimulus to the cardiovascular system, allowing for new adaptations beyond an athlete’s main sport. This can lead to better overall fitness and improved performance.
This study found that while left ventricle size was similar between the two groups, water athletes had better left ventricle function. One study looked at the difference in the left ventricle size and function between elite swimmers and runners to see how cardiovascular output differs between athletes on land and in water. The left ventricle is the main part of the heart that pumps oxygen-filled blood throughout the body. The study found that even though the size of the left ventricle was the same in both groups, the function was better in water athletes.
The study discovered that runners had different left ventricle function than swimmers; more specifically, that blood filled the ventricles earlier. The study also found that even though runners had different ventricle function, swimmers had a higher cardiac output, meaning they were able to pump blood at a faster rate.
An older study compared the left ventricle mechanics of a group of marathon runners with those of bodybuilders. Similarly, researchers found differences in the way the left ventricle pumped blood.
The studies mentioned suggest that different types of exercise can result in different cardiovascular adaptations specific to that sport, creating a more diverse cardiovascular foundation for exercise and sport in general.
Trains muscle groups not used in the main sport
An additional potential advantage of cross-training is the ability to focus on muscles that are not commonly used in an athlete's main sport.
If a runner were to use swimming as a cross-training activity, they would target different muscles than they use when running. For example, they would target muscles in the back, which are not commonly used when running.
If a swimmer were to lift weights as part of their training, they would target leg muscles that they don't typically use when swimming.
Doing different types of workouts over time can help you get in better shape overall. This can be helpful for athletes who want to be able to compete at a higher level.
You may notice an increase in power when you return to your sport if you vary your movement patterns to mobilize other muscle groups.
The study's findings suggest that having greater mobility in the muscles that oppose the main muscle groups results in those muscles having more power.
Allows recovery from main sport
One commonly overlooked area of training is recovery.
For example, an in-season soccer player who wants to maintain their aerobic capacity may opt for a rowing workout.
The purpose of this is to allow the leg muscles to recover from high-impact movements, while still getting the heart rate up and maintaining cardio capacity.
If you do not recover properly, you may not see the results of your training and you may get injured.
Cross-training can help athletes recover from their main sport while preventing overuse injuries.
The general concept is that you can train and recover at the same time. This can be applied to many different sports, allowing athletes to get the most out of their training.
Keeps you mentally engaged
When athletes train hard for one sport, they may get burned out occasionally. It makes sense that this happens, because it takes a lot of time, focus, and dedication to do well in a sport.
Doing different types of exercise can help keep athletes mentally engaged by providing a new activity and breaking up any monotony they may be experiencing.
This means that when athletes go back to their main sport after some time away, they can feel mentally refreshed and train more efficiently.
May reduce risk of injury
If you work out the same muscle groups using the same mode of exercise, you can get injured over time.
There are certain injuries that are commonly associated with specific sports. For example, runners often get shin splints, and baseball players often suffer from rotator cuff tears.
Cross-training can help reduce stress on an athlete’s most commonly used muscle groups while still building aerobic capacity or strength.
This increase in playing time may lead to a reduced risk of injury for the athlete.
WHAT’S THE DIFFERENCE BETWEEN CROSS TRAINING AND CROSSFIT?
Cross training, on the other hand, can be done independently and often without any kind of specific plan. Secondly, CrossFit training is generally more intense than cross training, with shorter, higher intensity workouts that are focused on improving strength, power and speed, rather than endurance. Although both cross training and CrossFit involve incorporating variety in your workout regime, there are key differences between the two. CrossFit is more regimented, is generally delivered in groups, and each person works on a routine that is specific to them and their level of fitness. Cross training, on the other hand, can be done independently and often without any kind of specific plan. CrossFit training is also generally more intense than cross training, with shorter, higher intensity workouts that are focused on improving strength, power and speed, rather than endurance.
There is a diet that is commonly associated with CrossFit, though it is not required for the training. This diet emphasizes meat, fish, vegetables, nuts, seeds, and minimal starches and sugar.
WHAT IS A CROSS TRAINER?
A cross trainer is a type of cardio exercise equipment that can provide a whole-body workout. While a cross trainer and cross training are not the same thing, incorporating a cross trainer into a cross training routine can be beneficial.
As you take a step forward with your right leg, you also pull back on the lever with your left arm. You can change the resistance and gradient on some machines. Some machines also allow you to program in different hills and resistance levels into one workout.
CROSS TRAINING ACTIVITIES FOR RUNNERS
Cross training is a type of exercise that uses a variety of methods to train for a specific sport. Check them out here:
Football
Football is a sport that allows people to improve their cardiovascular fitness and strengthens different muscle groups. It is important to remember that people can get injured while playing football, so safety is key.
Rollerblading
This type of exercise is similar to working on an elliptical trainer. It involves slow, rhythmical movements of your arms and legs. This type of exercise provides good cardio exercise but without putting too much pressure on your joints. It is important not to coast too much while doing this type of exercise, or you will not feel the full benefits.
Swimming
Swimming is a great way to mix up your workout routine, especially if you're a runner. It gives your whole body a workout and builds strength and aerobic fitness because of the extra resistance from the water. You're also much less likely to get injured while swimming because the water supports your joints.
Yoga
The following text is talking about the benefits of hot yoga. Hot yoga is great for flexibility and conditioning, and can also help improve your joint health. Additionally, hot yoga classes can be really helpful in preparing for a race in a hotter climate.
Tennis
Tennis can help a runner by providing a cross-training regime. Running uses many different muscles, and so does tennis. However, tennis is a high-intensity game and can be taxing on the legs. It is important not to overdo it to avoid injury.
Zumba
Zumba is a good workout to do in addition to running to improve your cardiovascular fitness and build strong muscles, including muscles in your hips that are important for running. However, doing too much Zumba can lead to soreness in your calf muscles.
Cycling
cycling is good for you because it's a good aerobic workout and there is minimal impact on your joints. Safety is important to consider though, because you can get seriously injured if you crash while biking at high speeds. Be sure to invest in good safety gear to avoid this.
