Making the most of your workouts!
Cross training is defined as using more than one exercise in order to improve athletic performance and physical fitness. There are several reasons why changing up your exercise routine is valuable for your overall health.
When we mix aerobics, strength training, and flexibility into our daily routine, we allow specific muscles groups to activate. This leads to well-rounded musculoskeletal development. Additionally, it assists with increasing our aerobic capacity and reducing the risk of injury.
Why Cross Training Works
When the same muscles are trained using the same technique, the muscles become familiar with the activity. Because of this, they do not respond to the workout very well. If you’ve been visiting the same gym long enough, you tend to notice people performing the same routine. But do you notice visible physical changes?
If you answered ‘no’, it is likely the result of “accustomed training”. If the muscle groups are no longer challenged, they do not respond to the exercise or physical movment they expect.
Heavy weight training to the same muscles without rest results in tiny tears in the muscle fibers. These naturally occur with strength training, but with over training they suffer from more significant damage. This leads to a muscle that is not able to fully grow, resulting in an unsuccessful workout. This is where aerobic exercise is valuable.
Cross Training Tips
You might not see the results of your training overnight, but the effects will be noticeable quickly. Eating a well-balanced diet will only improve the effects of your training. It is important to note that you should re-evaluate your routine weekly in order to mix up the workout type and the muscle groups being worked. Even with cross training you can become too comfortable with your routine. Keep a log of your training in order to ensure you are not repeating the exercise too often.
Cross training is an ideal method to improve the entire body by using the three components mentioned earlier: aerobic training (cardio), strength training (loaded weight bearing), and flexibility (yoga, stretching, Pilates). Cross training is recommended each day of training for 30-90 minutes, 5-6 days a week for maximum results.
Of course, any time you develop a new exercise routine, you should consult with your physician before starting it.
Sources:
https://www.webmd.com/fitness-exercise/a-z/cross-training
https://www.verywellfit.com/cross-training-improves-fitness-and-reduces-injury-3120769