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Many people mix sports for fun and fitness. Working out routinely with more than one physical activity is called cross training. It eliminates the boredom of doing the same workout every day. Injured people do not have to stop exercising. They can continue with another sport that does not hurt the injured area.
Cross training decreases the risk of injury, yet adds intensity to a program. More kilojoules are burned per week. People get strong and fit faster. Cross training uses more muscle groups. For example, running builds the lower body. Swimming works the upper body and improves flexibility. Alternating these sports gives great benefits. And, it prevents overuse injuries. Variety is enjoyable and increases fitness. A variety of activities can be traded with walking and running. Indoor and outdoor cycling help build strong quadriceps. Focus on weight-bearing exercises with resistance training, such as squats, presses, bench stepping, heel raises, high-bench step-ups, and abdominal and lower-back work. Competitive soccer builds muscle power and speed. Aquarunning and aquawalking are very good for injured people. Make water workouts feel at least as vigorous as land workouts. Stair climbing improves hill running and leg power. Aerobic class exercises improves coordination and quickness. Avoid high-impact aerobic classes if prone to stress fractures. Cross country skiing is a terrific whole body and cardiovascular workout. Walking 40 minutes produces the same systemic benefits as 15 minutes of jogging. Speed and agility are improved through racquet sports. FOLLOW THESE RULES TO GET THE MOST OUT OF CROSS-TRAINING: - Substitute new activities for the old activities. Increase the total number of workouts only after successful adoption of the new activities.
- Start with just 20 minutes of exercise in the new activity and build up time slowly.
- Avoid activities that might hurt existing injuries.
- Go for hard workouts only after your body has adapted to cross training. For example, interval training can be done on a bike, stairclimber, or ski machine. Hard workouts on these machines will help improve aerobic fitness. They do not overstress the legs like running does.
- Stop when overtired. Fatigue is a sign that the body needs rest. Cross training will not be any help if it only contributes to overtraining.
Article #7515 Copyright (c) 2002 McKesson. All Rights Reserved. |
