Are you one of the many who’s get up and go, got up and went? If so, have we got the answer for you! If you’re finding it difficult to stay on a regular fitness schedule simply because you’re bored to tears with what you’re currently doing, the way to break through the boredom and fire up your fitness routine is to cross train.
Benefits of Cross Training
Cross training is an easy and effective way to add variety to your workouts, reduce your risk of injury, and improve your results; all without having to take more time out of your day. Cross training is simply mixing up some of your favorite activities–either throughout the week or in a single session. Cross is all about creating diversity in your workout routine.
Simple Examples of a Cross Training Schedule and Activities
For example, if you are just getting started or are currently doing an aerobic or cardiovascular activity (such as brisk walking, running, or spinning) 3 times a week, you may want to take one of those days and replace it with weight training, Pilates or a yoga class.
An example schedule may look like this:
- Monday: Cardiovascular training- Take the dog for a long walk, a spinning class, running on the treadmill, finishing with 5 minutes of stretching.
- Wednesday: Strength Training- Working out with weights at home or in the gym, doing Yoga, Pilates or taking a body sculpting class.
- Friday: Cardiovascular training: Using the stair master or a stationary bike, finishing with 5 minutes of stretching.
Reduce the Risk of Injury
Choosing different types of exercise or activities reduces your risk of injury by minimizing repetitive stress on your joints. Including light stretching at the beginning and end of your workouts will also reduce your risk of injury and help you recover more quickly.
Break-up Your Workout
Another example would be to break up a single session. If your schedule allows for a 30 minute workout, break up that time with two different activities such as 20 minutes of jogging and 10 minutes of strength training, or 15 minutes on the treadmill and 15 minutes on an elliptical machine.
Change-up Your Workout Routine
Regardless of the ratio of time you spend on each activity, making these small changes will help you achieve greater results. It is important to know that no matter what you are doing, over time, your body will adapt to the activity and eventually you’ll plateau. And you’ll no longer see or feel any changes from that activity, which is why it is important to periodically change your workout. Just slight changes will enable you to stay in “training” mode. Training mode is when you continue to challenge your muscles in different ways, improving your strength and muscle tone. This will also improve your cardiovascular strength and keep your metabolism going strong.
Enjoy Your Workout
Either at the gym or in the convenience of your home, choosing activities that you really enjoy is critical to success of your program. Mixing them up is the key; small changes can really make a big difference!
Please Note: Always consult a physician before beginning any excercise program.