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Cross
Training helps you get back in shape with better, faster and more effective
results.
Whether you are trying to get back in shape to lose
weight, reduce pain, gain strength, improve flexibility, increase your endurance or get
ready to play a sport, cross training will help you improve your workouts.
Why use Cross Training to get
Back in Shape?
1. Reduced Chance of
Injury with Cross Training
Get better results and lessen the chance of overuse
injuries by varying your types of workout.
Changing your workouts causes you to use different muscles and body parts in different
ways. This gives them a rest from the same repetition of movement. For example,
if you walk, jog or run for your cardio workout, try alternating those workouts with
aquatic exercise, cycling or a workout on an elliptical trainer.
2. Better Adherence to your Exercise Program
Cross training also helps eliminate one of the greatest
reasons people stop exercising and drop out of their exercise programs to get back in
shape - boredom or lack of interest. Keeping a variety of activities and workouts is
more satisfying mentally, and often means that you will enjoy exercising for longer periods
of time.
3. Less Chance of Plateauing with Cross Training
Another pitfall you avoid by cross
training is the dreaded plateau! With many exercise and weight loss programs you
hit plateaus that seem insurmountable because the body simply adapts to your
workouts. Varying your exercise program with cross training keeps your body guessing
what comes next. The result is less adaptation, less plateauing and more
success.
4. Cross Training gives you Better Overall
Results.
Last but not least, cross training gives your body a
better overall workout. One exercise variety may miss certain muscles that another
exercise will address. The more muscles that you incorporate, the better strength,
balance, coordination, agility and weight loss you will achieve. So with cross
training you get back in shape more safely, more
consistently and more completely.
"When you train, Cross
Train"
Cross Train with Different Types
of Exercise:
As you put together your plan
to get back in shape, create a well rounded exercise program that includes the
following cross training components:
-
a cardiovascular component,
(aerobic, cardio)
-
a strength training component
and
-
a flexibility
component.
 Cardiovascular Component: Aerobic or
Cardio -
Your cardiovascular component will include continuous type exercises
where you train at your target heart rate. Cardio
exercises improve your heart and lungs which improves your
endurance.
Adding variety to your cardio workouts
improves your conditioning in different ways. Choose at least one low
or non-impact type of cardio exercise such as swimming, cycling or elliptical
training to reduce joint pain and wear and tear.
Strength
Component:
By adding resistance to your exercise program, you add
strength, core stability, improved postural control, lean muscles and better
overall functional capacity. Resistance can take the form of free weights, weight machines,
body weight exercises, resistance or suspension bands.
When planning your strength training workouts, make sure
that you work on core
stability. Strengthening of your arms and legs require a strong base of
support or a strong center.
Flexibility
Component:
Daily stretching is perhaps one of the most important
components of getting back in shape. Try adding yoga to your exercise program to get
back in shape or set up your own stretching routine.
 
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Cardio/Impact:
Walking
Jogging
Running
Low/No Impact:
Aquatic Exercise
Swimming
Nordic Walking
Cycling
Elliptical Trainer
Games
Strength
Core Stability
Free
Weights
Weight Machines
Body
Weight
Resistance Bands
Aquatic Resistance
Flexibility
Stretching
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