Is Cross Training Right for You?

For the most part we are aware of the numerous benefits of exercise. Whether you enjoy a round of golf, playing tennis, running or swimming you still need to incorporate cross training into your fitness regimen. Incorporating cross training is important into your exercise routine requires you to adapt to new routines and will result in improved overall strength. Cross training as an exercise regimen that uses a variety of exercises to improve your overall health and fitness. Below is a list of benefits of cross training.

Decreased Boredom - Most of us have an established workout routine that we are reluctant to change because we already know how long it takes to complete, and how much energy we’ll expend. First thing in the morning or early evening we lace up our sneakers, set up our bikes, pull out our rackets or golf clubs and follow the same routine we chose yesterday. Doing the same routine day in and day out without variation gets tedious and boring. That’s why it’s important to add variety to your routine.

Muscles become fitter if exercise is varied - Exercise causes the body to work hard by increasing the demands to breathe harder, increase blood flow and increase muscle loads. If the frequency, intensity, time and type (FITT principle) of exercise is the same every day, the body gets used to it and has no reason to continue to become more efficient or fitter. On the other hand, if the frequency, intensity, time or type of exercise changes regularly the body has to continually make advancements and increase fitness.

Decreased injury - Anytime one type of exercise is repeated over a long period of time, the possibility of injury increases, especially when weight bearing or high impact exercise is concerned. If there is no change or chance to rest, there is a higher risk of sprains, strains or worse.

Whether you’re a golfer, tennis player, runner or cyclists your cross training routine should include exercises that will improve mobility, flexibility, stability, balance, strength, endurance, and power.

Golfers –Start adding bird dogs, prone swimmers, planks, side planks, split squat, single legged hinge, Bosu balance, trunk rotation chops, lateral shoulder extensions, bicep curls and kneeling rotations to your workouts.

Tennis Players – Start adding overhead medicine ball slams, medicine ball parallel throw, standing T, hand walk, drop lunge, single leg squats, cable chest press, squat jumps, skaters, sprints, jumping lunges and vertical jumps to your workouts.

Runners – Start adding strength training, barbell squats, box jumps, dumbbell power cleans, kettlebell suitcase deadlifts, walking lunge, knee tuck jumps, walking, cycling, elliptical training, swimming and aqua jogging.

Cyclists – Start adding half squats, single leg bridge, lunges with bicep curls, boat pose, single leg reach, single arm row, step-ups, kneeling pull downs, barbell squats, and hamstring curls,

Exercise is important for everyone’s wellbeing. Choosing different exercises each day by cross training keeps boredom away, increases metabolism, decreases the risk of overuse injury and muscles get fitter faster.