Cross-training boosts fitness results, reduces boredom, chance of injury
Effective program should include a range of workouts, writes Helen Vanderburg.
Although the concept of cross training has been around for a very long time, it is interesting to observe that many people continue to believe that the latest workout fad is the answer to all of their fitness needs. In fact, it is unreasonable to believe that an indoor cycling class is a total body workout. Or that a barre class will sculpt your body. Or a yoga class will make you lean. I hate to be the bearer of bad news but there is no one perfect exercise modality!
The truth is that every form of exercise has its benefits and may also fall short of giving you a balanced workout. This is where cross-training comes in. Crosstraining refers to performing a wide variety of workouts that complement or enhance each other.
Cross-training requires a welldesigned and planned workout schedule to meet the various fitness and health needs, as well as your specific goals. For a single-sport athlete, cross-training can mean anything outside the athlete’s primary sport, while for the fitness enthusiast, it means using many different activities to ensure total fitness.
An effective cross-training fitness program should include both primary and secondary fitness components for optimal gains and health. The primary fitness components are cardiovascular capacity, muscle strength and endurance and range of motion or flexibility. The secondary fitness components include balance, power, agility, co-ordination, speed and reaction time. To achieve all of these fitness components takes a wide range of workouts.
Training any one activity puts repetitive stress into the muscle, joints and connective tissue of the body, over time causing wear and tear, muscle imbalance, overuse and potential injury.
For example, cycling has obvious cardio-respiratory, strength and endurance benefits, however, the seated body positions and repetitive motion put strain on the knees, low back, upper back and neck. Combine daily work sitting at a desk with cycling and you have a recipe for increased potential for poor posture and a muscular imbalance leading to low back pain, neck and shoulder tension.
When considering crosstraining for cycling the emphasis should be on activities that move the body in the opposing position of cycling. Sitting on a bike and lifting weights will only exaggerate the problem. Cyclists need to stand and perform full body movement to strengthen the back of the body, core and upper body. Strength training with a focus on spinal extension, core strength, upper body strength and hip stability will help counteract the negative effects of the repetitive stress in a seated position. As well, activities such as Pilates, yoga and stretching are a great complement to cycling as they enhance core strength, mobility and postural alignment.
The same principle applies to rotational activities such as tennis or golf. The asymmetrical nature of these activities can lead to misalignments and strength imbalances on either side of the body, ultimately leading to a greater risk of injury. Focus on activities that target the neglected side of the body or work the opposite movement pattern to cross-train the body and improve symmetry.
Pilates and yoga are frequently suggested as beneficial to complement cardiovascular and strength-based activities, but the same is true the other way around. Yoga devotees can greatly benefit from strength training to enhance the ability to perform yoga poses. For example, chaturanga, a triceps pushup in yoga, requires a great deal of shoulder girdle stability, upper and core body strength to execute with good form to minimize shoulder strain. Repetitively performing chaturanga in a yoga practice with poor alignment will lead to shoulder rotator cuff strains, neck and upper back pain and eventual injury. While yoga is an extremely beneficial activity, it has very low benefits for cardiovascular condition. To cross train for yoga, adding cardiovascular activities and strength training will give you a more balanced health and fitness program.
The same applies for Pilates. Pilates is an amazing activity for body awareness, alignment, posture and core conditioning. However, traditional Pilates exercises do not include standing exercises. When considering transferability to real life, it is important to train the body in standing position in a
wide range of movement patterns. As well, Pilates is not a cardiovascular activity and enthusiasts would benefit by adding cardiovascular training to their workout schedule.
The human body is incredibly adaptable. In fact, the process of training is to increase our efficiency to perform activity. When we become efficient, the amount of effort, and therefore the amount of gains an activity gives us, decreases. Changing activity on a regular basis keeps the body adapting, therefore avoiding plateaus.
Cross-training has obvious benefits from a physical training perspective and for injury prevention. Other advantages include enhanced motivation, decreased boredom, increased exercise adherence and enhanced enjoyment. The mental side of staying fit and healthy is an important consideration in training. Variety is the key to cross-training: using a wide variety of activities to ensure complete fitness gains.
Mix it up and do a wide variety of activities for long-lasting results.