Cross training to get you fitter?

What is cross training? Originally developed to help an athlete maintain a physical edge while recovering from injury, cross training is described by ACE (a worldwide well know personal training organization) as “A method of physical training in which a variety of exercise and changes in body positions or modes of exercise are utilized to positively affect compliance and motivation, and also stimulate additional strength gains or reduce injury risk.” Cross training may be as simple as alternating types of cardiovascular exercise such as running on Monday and swimming on Wednesday.

Why cross training?

Performance plateaus are a common nuisance among regular exercisers, and breaking through them can be quite difficult. Cross training can help decrease adaptation by forcing the body’s systems to be challenged in different ways.
Repeatedly performing the same movement during training sessions can make the body more susceptible to injury. Overuse injuries are common among exerciser of all abilities, as repeated stress placed on the same structures over and over can lead to premature deterioration. More and more elite runners are spending less time running and more time on strength and flexibility training.

What is the benefit of doing cross training?

Cross training simply provides people with greater physical balance, this leads to greater function and the ability to perform a variety of task. Cross training can make anyone efficient in a variety of activities and is ideal for people who enjoy participating in more than one sport. Triathletes are often considered to be some of the more fit individuals because they are able to efficiently surmount three different activities.

A general fitness program has three components:

1. Aerobic exercises (cardio jazz, rebounding) improve cardiovascular capabilities.
2. Strength training (weight lifting, TRX training) helps develop muscle mass.
3. Flexibility exercises (stretches, Tai Chi, TRX training) help keep muscles limber

• Cross training simply means that you include a variety of activities in your fitness program. For example, you could alternate jogging and swimming during the week, and play a game of tennis on the weekend. All three are aerobic activities and use similar muscles, but in different ways.
• Cross training began to build in popularity during the 1980s. Now, with increasing numbers of multi-sport events such as triathlons, it is a common training technique. Cross training is an ideal way to develop a "balanced" fitness program and has several benefits, whether you are a serious athlete or just someone interested in becoming more fit and active.
• Cross training can provide a "total body tune-up," something you won't get if you concentrate on just one type of activity.
  Including a variety of activities in your fitness program will help prevent boredom. That can help you stick to the program.
  
• Exercising various muscle groups may help your muscles adapt more easily to new activities.
  
• Because you won't be using the same muscles in the same way all the time, you may experience fewer overuse injuries.
  
• If you do become injured, you usually won't have to give up your entire fitness program. You may be able to modify or substitute activities, based on your physician's suggestions

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