Mixing It Up with Cross-Training

Cross training combines two or more types of exercise into your physical activity routine. So instead of jogging every day, you might jog one day and bike or swim the next.

You also could add more than one kind of exercise into a single workout session. For instance, you can do 30 minutes, rather than one hour of step aerobics, followed by 15 minutes of strength training and 15 minutes of stretching. This helps you cover the four building blocks of fitness: endurance, strength, flexibility, and balance. Together, they provide the most well-balanced and effective workouts.

Repeating the same movements or exercises over and over can make you very good at a particular sport — a key goal of competitive athletes. But it also can keep you from moving beyond a certain level of conditioning and cause injury from overworking the same muscles. By working different muscles, cross training helps you avoid injury and reach new levels of fitness.

Other Cross Training Benefits

Besides relieving boredom and giving you a more balanced workout, cross training can help you:

• Become a more well-rounded athlete
• Introduce you to a new sport or physical activity
• Learn new and different skills
• Have more flexibility with your workouts - if the pool is closed, you can cycle or walk
• Continue being active even if you hurt yourself - if you hurt your knees running, you can swim or walk
• Take a mental break from the stress of single-sport training or competition
• Improve your overall athletic performance

Why not design a cross-training program today? Maybe you've been wanting to take a yoga or stretch class to improve your flexibility. Or it might be time to add strength training to your running routine.

One way to cross train is to participate in a sporting event. For a triathlon, your training will alternate swimming, biking, and running or walking workouts. Participating in a sporting event is also a great fitness motivator that can be lots of fun, especially if you train with others. When you cross train, you can mix and match as many different exercises as you'd like and develop a schedule to fit your needs. And it doesn't have to take any more time than you already commit to your workouts.

Here are some activities in each of the four major fitness categories that you can use to create some fun, new workouts:

Endurance

• Swimming
• Running/jogging
• Brisk walking
• Dancing
• Cycling
• Rope jumping
• Rowing
• Cross-country skiing
• Stair climbing
• Court or team sports (volleyball, tennis, racquetball)

Strength

• Free weights
• Weight machines/circuit training
• Bands and tubes
• Boot camp/calisthenics (pushups, pull ups)
• Water workouts (aquatics)
• Stair Climbing
• Ice skating or roller blading
• Pilates
• Martial arts

Flexibility

• Yoga
• Pilates
• Ballet
• Martial arts
• Other stretching exercises

Balance

• Yoga
• Tai Chi
• Leg-strengthening exercises (machines, weights, chair exercises, stair climbing)
• Ballet and other dance

Regardless of the exercises you choose, remember to start a new activity slowly, and gradually build on your routine. Allow enough time at the beginning and end of your workout to warm up and cool down. And consult your doctor before starting a new routine if you have specific health concerns.