Cross-training is an effective method for reducing excessive body fat and unwanted inches. Great, but what is cross-training? It simply means performing 2 or more different exercise movements consecutively within the same workout, or performing different exercise movements in successive workouts. For example, one can do 15 minutes of cycling, then 15 minutes of jogging on a treadmill, followed by 15 minutes of rowing for a total workout time of 45 minutes, or perform one of each exercise for 45 minutes on separate sequential workout days. That’s cross-training.
The preceding example of cross-training uses three different pieces of cardiovascular equipment which are effective at burning calories. But their combined use also gains additional benefits for the primary & secondary muscles involved in the movement resulting from the broader variety of musculoskeletal movement, varied points of emphasis/intensity and the unique synergy of the workout. This remains true even when the same muscles are used to perform like exercises back-to-back on 2 or more relatively similar cardio-machines. For instance, the function of two machines may be the same, but variables such as speed, hand and/or foot placement, elevating heights, mechanical mechanisms, amounts of resistance and other machine adjustments can vary widely. This causes the body to biomechanically adjust and react differently to the varied designs of each machine. The added challenge of cross-training between cardio exercises can really supercharge an otherwise boring and mundane workout.
Do not think that cross-training is just for elite athletes. The technique is suitable for persons of all fitness levels and is not dependent on using specific types of equipment for a particular length of time. Mode, duration, frequency and intensity are flexible variables relative to a person’s individual needs and abilities.
The benefits of cross-training include:
The preceding example of cross-training uses three different pieces of cardiovascular equipment which are effective at burning calories. But their combined use also gains additional benefits for the primary & secondary muscles involved in the movement resulting from the broader variety of musculoskeletal movement, varied points of emphasis/intensity and the unique synergy of the workout. This remains true even when the same muscles are used to perform like exercises back-to-back on 2 or more relatively similar cardio-machines. For instance, the function of two machines may be the same, but variables such as speed, hand and/or foot placement, elevating heights, mechanical mechanisms, amounts of resistance and other machine adjustments can vary widely. This causes the body to biomechanically adjust and react differently to the varied designs of each machine. The added challenge of cross-training between cardio exercises can really supercharge an otherwise boring and mundane workout.
Do not think that cross-training is just for elite athletes. The technique is suitable for persons of all fitness levels and is not dependent on using specific types of equipment for a particular length of time. Mode, duration, frequency and intensity are flexible variables relative to a person’s individual needs and abilities.
The benefits of cross-training include:
Increased propensity to adhere to regular bouts of cardiovascular exercise due to a change in exercise modes, physical challenge and the need to adjust and adapt to a variety of stimuli
Minimizes occurrences of plateaus by placing the body under varied amounts of healthy controlled stress to elicit desired adaptations on a more uninterrupted basis
Reduces the chances of injury from the “over-use syndrome” of performing a repetitive movement over and over again for long periods of time
Allows one to comfortably prepare the body to perform more strenuous forms of exercise, for instance, going from walking on a treadmill to jogging outside
Increases knowledge of how to perform other exercises when favorite pieces of equipment are not available
Brings the “wow” factor back to working out, and plows a steady path to achieving one’s weight loss goals.
Written by Brett M. Crosby for Fitness Malaysia ISSUE 1 (August 2008)
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