Importance of cross training

What is this cross training you speak of?

Cross training is typically defined as an exercise program that incorporates a variety of training methods.

What are the benefits of cross training?

Here are few of the numerous documented benefits cross training has to offer:

• Reduced risk of injury. By spreading the activity over additional muscles and joints, individuals can exercise more frequently and for longer durations without overloading particularly vulnerable areas of the body (e.g., knees, hips, back, shoulders, elbows and feet).

• Enhanced weight loss. Participants who want to lose weight and body fat should engage in an exercise program that enables them to safely burn a significant number of calories. Research has shown that such a goal, in most instances, is best accomplished when you exercise for relatively long durations (i.e., more than 30 minutes) at a moderate level of intensity. For example, work out in the strength training room for 20 minutes and then take a class for an additional 20 to 30 minutes.

• Improved total fitness. Cross training can include activities that develop muscular fitness, as well as aerobic conditioning. For example, research has shown that strength training with a cardio oriented class can help individuals prevent injury, control body weight and improve functional capacity.

• Enhanced exercise adherence. Research on exercise adherence indicates that many individuals drop out of exercise programs because they become bored or injured. Cross training is a safe and relatively easy way to add variety to an exercise program. In the process, it can play a positive role in promoting long-term exercise adherence by reducing the incidence of injury and eliminating or diminishing the potential for boredom.

There are many different type of group exercise programs to choose from, such as step, Pilates, yoga, seated mild cardio classes, etc. Always get a doctor’s clearance before starting any exercise program!

Be sure to mix it up, and keep moving!

Promoting Senior Wellness is provided by The Hickman, a Quaker-affiliated licensed personal care home in West Chester. This column was written by Heather Wadsworth, GOING Fit Inc. a preferred exercise provider of The Hickman (www.goingfitexercise.com, goingfitexercise@gmail.com 484-947-7315)