What is Cross Training?

A cartoon of different characters performing different types of exercise

Many athletes can fall into that lingering frustration of doing the same workout over and over again for their sport, which can lead to eventual burnout. However, there lies a solution to this frustration: simply switch things up!

Cross-training offers athletes an opportunity to work various parts of their body and improve their skills in different areas of athleticism. Studies show that ALL athletes can benefit from cross-training due to the multitude of health benefits, like balanced muscle development and improved mental focus, alongside increased motivation, variety, and engagement in their workouts. So let’s take a deeper dive into what exactly is cross-training.

What is cross-training?

The main element of cross-training is a diverse workout plan, for the main goal is to add variability to your exercise. The ideal cross-training routine should include a mixture of strength training, cardiovascular exercises, and flexibility (like pilates or yoga). By training different groups of muscles in other ways, it significantly lowers the chance of injury from overuse. Many athletes have also found success in cross-training when recovering from injuries since some muscles can rest while others are strengthened.

Getting Started:

By having a firm schedule, it can help increase the likelihood of staying consistent with cross-training. All workouts must have three components: aerobic activity, strength training, and flexibility. Each exercise should be performed for at least 30 minutes, but you can break that up throughout the day or incorporate different exercises!

Aerobic Activity:

Aerobic activity increases your heart rate and oxygen intake to strengthen large groups of muscles. Studies have found that there are numerous benefits to having aerobic exercise in your daily routine: stronger bones, improved balance, and reduced chances of disease. There are many different exercises that fall under the aerobic umbrella: swimming, dancing, walking, running, stairmaster, and even cycling. Implementing these exercises into your routine three times a week will lead to stellar results

Strength Training:

Strength Training focuses on increasing muscle mass and reducing body fat through exercise. The main benefits are developing stronger bones, managing weight, and helps with feelings of youthfulness while aging. Exercises include body weight exercises, resistance tubing, free weights, and cable suspension training; doing this twice a week for thirty minutes can drastically improve your strength, especially if you target a different muscle group on alternate days.

Flexibility:

Flexibility is arguably one of the most important parts of cross-training, and it is also one that many people tend to forget. Stretching should be done every day, for about 5-10 minutes; it helps improve range of motion in your joints and can protect from injury. It is best to stretch after a workout, however you can also stretch after a quick warm up such as walking or a different aerobic activity.

While stretching, actively think about breathing, holding the stretch (rather than bouncing), and keeping it gentle. Feeling pain is not normal and is a sign that you are pushing yourself too far. There are many different resources online to find a simple stretching routine, YouTube and Pinterest are free and accessible for most!

Conclusion:

All in all, the immense changes in those who use cross-training is clear. It is a simple switch from a standard and mundane workout, adding variety and fun to your routine. Whether you’re looking for a way to spice up your workout routine or an athlete trying to fight the constant struggle of motivation, cross-training is a stellar way to build your athleticism and become stronger.

Sources:

“A Guide to Basic Stretches.” Mayo Clinic, 30 Aug. 2023, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848.

Cleveland Clinic. “Aerobic Exercise Health Information.” Cleveland Clinic, Cleveland Clinic, 16 July 2019, my.clevelandclinic.org/health/articles/7050-aerobic-exercise.

Mayo Clinic Staff. “Strength Training: Get Stronger, Leaner, Healthier.” Mayo Clinic, 15 May 2021, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670.

Mulcahey, Mary. “cross-training - OrthoInfo - AAOS.” Www.orthoinfo.org, Feb. 2020, orthoinfo.aaos.org/en/staying-healthy/cross-training/.

“The Benefits of Cross-Training for Elite Athletes and Active Idahoans – ISMI – Boise Physical Therapy.” Idsportsmed.com, 7 Mar. 2024, www.idsportsmed.com/cross-training-athletes/#:~:text=Some%20examples%20of%20cross%2Dtraining. Accessed 31 Aug. 2024.