The Advantages of Cross-training: the Total-Body Workout

We've all heard the saying "No Man is an Island." This is particularly true when it comes to our body parts. Each muscle and body part works in conjunction with other parts to give us complete use of our entire body. When we exercise, sometimes we make the mistake of training the same way or the same body parts over and over. Not only is this boring, but it can hinder your progress. Introduce cross-training.

Cross-training is when two or more types of exercises are performed in a workout or used alternately throughout the week. It has many benefits to include preventing plateaus, overcoming plateaus, preventing boredom, enhancing muscle groups not utilized during regular activities, adding variety to workouts, developing the whole body, reducing injury risk by distributing load among the different body types, and to help you become a total athlete. In addition, many people learn that they have more than one type of workout they enjoy when cross training, which prevents us from making excuses not to exercise.

For instance, let's say you are a marathon runner who trains daily for long distance races. Running distance alone provides an aerobic activity, which involves extended periods of rhythmic movement of your large-muscle groups. What distance running will not give you however is anaerobic activity, which involves short, intense muscle bursts.

An example of an anaerobic exercise would be wind sprints. In order to get the benefits of aerobic and anaerobic activities, the distance runner would have to run distance with short and fast sprints along the way or after the long run.

Our goal in cross-training is to hit all muscle groups at different angles and involve activities that give you aerobic, anaerobic engagement, muscle strength, muscular endurance, and flexibility.

So, how do we accomplish this? We can run long distance twice a week, with wind sprints during the run; lift low weight, high repetitions twice a week; lift for muscular strength only one day per week; and then swim and do yoga also during the week. It doesn't matter what order you do it in, as long as you are getting a complete cross-training workout.

One important fact to consider from cross-training is that you can be strong in one area of fitness and completely weak in another. For example, some people prefer weightlifting and are fairly adept and strong. However, take the same individual and teach him or her aerobics and you will soon discover that he or she may need help on their propulsions such as jumping, skipping, stepping, etc...You may be a weightlifter and decide to take some form of martial arts such as Tai Kwon Do or Karate and then Yoga for flexibility.

There are many different exercises that can be used in cross-training. Yoga is great for improving flexibility. Martial Arts improve core and balance, among many other areas. Sprinting gives you anaerobic benefits while distance running will give you great aerobic benefits, as will aerobics; and Weight training can build muscular strength and endurance. Other great exercises are jogging, swimming, skating, and kickboxing.

Feel free to mix and match various activities and sports. Constantly changing your activities will result in no plateaus to limit you and increased aerobic and muscular health.