What is cross training?

Cross training is doing different types of exercise in the same workout or in separate workouts on a regular schedule. For example, you might run and lift weights one day and swim the next.

What are the benefits of cross training?

• You can get a total body workout. The different exercises can condition your entire body. For example, running strengthens your legs while swimming works more on your upper body.
• It can help you lose weight. Doing the same exercise all the time makes your body more efficient, which means that it burns fewer calories. Changing the exercises you do helps you burn more calories.
• It helps prevent overuse injuries. Because you are not doing the same exercise all of the time, you can limit your risk of injury by not stressing the same joints and muscles all the time.
• You can still get exercise even if you have an injury. For example, if you have a knee injury, you can still get exercise by doing an activity that does not stress your knee, such as swimming. This lets you keep exercising while your injury heals.
• You are less likely to get bored with your training routine. Including a variety of exercises in your workout routine can be a great way to improve total body strength and flexibility, keep you interested in exercising, and help you stay active for a longer time without getting tired.

How do I get started?

Be sure to check with your healthcare provider before you start your exercise program.

To get the most out of a cross-training routine, choose at least one activity from each of the 3 different exercise groups listed below. You might want to start with exercises that you know you like.

• Flexibility exercises
  • Yoga
  • Pilates
  • Stretching
• Strength-training exercises
  • Free weights
  • Machines
  • Calisthenics (such as push-ups, chin-ups, or jumping jacks)
• Aerobic exercises
  • Walking
  • Jogging
  • Hiking
  • Swimming
  • Cycling
  • Tennis
  • Cross-country skiing
  • Rowing
  • Skating
  • Elliptical machine

Flexibility exercises are usually done for 10 to 60 minutes, while strength and aerobic exercises are usually done for 30 to 60 minutes.

What would a sample cross-training program look like?

Here is an example of a cross-training program designed for overall fitness.

Day of the week      Activity            Duration
--------------------------------------------------------
Sunday               jogging             20 to 30 min
                     stretching          10 min

Monday               cycling             30 min
                     weight training     30 min

Tuesday              jogging             20 to 30 min
                     stretching          10 min

Wednesday            rest day

Thursday             swimming            30 min
                     weight training     30 min

Friday               jogging             20 to 30 min
                     yoga                30 to 50 min

Saturday             cycling             30 min
--------------------------------------------------------

Are there any cautions I should follow?

• Be sure to check with your healthcare provider before you start your exercise program.
• When you add a new activity, don’t do it for more than 20 minutes the first few times. This helps lower your risk of injury.
• Listen to your body. If you have soreness or pain, take a rest day or try a different exercise that does not stress that area.
• Don’t overdo it. Avoid adding new exercises to an already heavy routine. If you are running 6 days a week, don’t add swimming on the 7th day. Instead, use swimming to replace running one or two days per week.
• Avoid activities that stress the same body part. For example, if you have foot pain, jogging, tennis, and hiking might make it worse. Try swimming or cycling instead.