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Cross-training: Rev up your exercise program with variety
What are the benefits of cross-training?
Cross-training can help you improve your overall fitness and performance. But that's not all. Cross-training can also:
- Reduce your risk of injury. Cross-training gives your bones, muscles and joints a rest from repetitive stresses. Alternating between a high-impact activity, such as running, and a low-impact activity, such as cycling, can help you avoid overuse injuries and reduce the risk of other injuries.
- Keep you interested. Exercise can be more fun when you're not doing the same activity every day. The variety may help you stick with your exercise program.
- Help you burn extra calories. Cross-training can keep you exercising more regularly, which helps you burn more calories. Any fat you lose can improve your performance.
- Double as a backup plan. If your bike breaks down, you can still jog. If you hurt your ankle, you may still be able to swim.
How do I get started?
To begin cross-training, make a plan based on activities you'll enjoy. Get creative! In addition to walking, swimming and cycling, remember that you can get a good workout from activities such as dancing, jumping rope and housework. Ideally, your fitness program will include elements of aerobic activity, strength training and flexibility.
Once you choose your activities, make sure you have the appropriate gear. You might need various types of athletic shoes for different activities, for example. Then start slowly. Space your workouts throughout the week, being careful to avoid consecutive days of strenuous exercise. As with any fitness program, take time to warm up before each workout, as well as cool down and stretch afterward.
If you're interested in cross-training, go for it! You might find that experimenting with different exercises and schedules keeps you on the go.
Previous page(2 of 2)
- Stay active and be fit! President's Council on Physical Fitness and Sports. http://www.fitness.gov/publications/council/stayactiveandbefit_pdf.pdf. Accessed Nov. 19, 2008.
- Treatment principles. In: DeLee JC, et al. DeLee and Drez's Orthopaedic Sports Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2003. http://www.mdconsult.com/das/book/body/109729930-5/770204562/1103/1140.html#4-u1.0-B0-7216-8845-4..50032-6--cesec301_4650. Accessed Nov. 19, 2008.
- Cross training. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00339&return_link=0. Accessed Nov. 19, 2008.
