Cross Training: Not Just for Pro's

 Many of us launch into an exercise program such as walking or biking with great enthusiasm, but we don’t consider the pitfalls that may face us down the road. 

First, you will probably lose interest because you are doing the same thing day after day.  Second, you may overuse or strain the muscles and joints that you are overusing (repetitive stress).  We have all heard about repetitive stress injuries but do you really known what it means?  It means that when you use the same muscles and joints day after day, you may cause wear and tear on some while ignoring or under-using others.

 

According to an article in the Northwest Health magazine (Winter 2010 by Group Health), author Patricia Bailey tells us that we may not be in as good of shape as we think we are, if we are focusing on just one activity.   We are not only setting ourselves up for repetitive stress injuries, but for becoming exercise dropouts from sheer boredom.   Cross training may be the answer.  We aren’t just talking about pro athletes here.  Amateurs can cross train too.  Basically all it means is that you are mixing it up and adding a little variety. Cross training should increase your fun and your motivation while at the same time prevents injuries.  You will also be in better shape than ever before.  Cross training can increase your fun and prevent injuries by distributing the stress of exercise to different muscles and joints.

 

The idea is to combine aerobic exercise with strength and flexibility exercises on the same or on different days of the week.  If you are doing your whole workout at the gym you could cycle for 30 minutes, lift weights for 45 minutes and stretch for 15 minutes.

 

If that sounds a little too ambitious you can start at a slower pace.  The idea is that you don’t have to do the same exercise every single time.  Different activities use muscles in different ways.  Substitute new activities rather than trying to add them on to your already busy program.  Pick and choose.  Mix and Match.  Pick physical activities from each of these three categories:

 

Aerobics:  Running, brisk walking, swimming, cycling, stair climbing, skiing, skating, or court sports.

 

Strength Training:  Push-ups, pull-ups, sit-ups, free weights, weight machines, bands and tubing, and water exercises.

 

Flexibility:  Stretching, yoga, ballet, martial arts or Tai chi.