Switch or Stabilize: 4 Benefits of Working Out Using Cross Training

Accord­ing to acefitness.org, cross train­ing is “an exer­cise reg­i­men that uses sev­eral modes of train­ing to develop a spe­cific com­po­nent of fit­ness.” Exer­cis­ing the same way all of the time doesn’t work out for every­one. Some­times you have to change things up, and cross train­ing is a good way to do it. Here are 4 ben­e­fits of cross training.

  • Reduces the risk of injury. When you aren’t doing the same thing over and over again, your body has more time to allow the body to adjust to each exer­cise and not be overwhelmed.
  • Improves over­all phys­i­cal fit­ness. Exer­cis­ing dif­fer­ent parts of your body means improv­ing all of your mus­cles, not just a few. When you cross train, your body is prepar­ing for any kind of movement.
  • Helps you lose weight more effec­tively. Switch­ing to dif­fer­ent exer­cise modes can help you con­tin­u­ally burn a good amount of calo­ries and help you lose weight.
  • Keeps you involved and inter­ested. When you switch up your pro­gram, you keep things inter­est­ing. That decreases the chance of you get­ting bored and not exer­cis­ing anymore.

Want some ideas on how to incor­po­rate cross train­ing into your exer­cises? Here are some ideas from webMD.com.

  • Ses­sion 1: Walk briskly for about 20 min­utes, adding hand weights to increase the impact. Also do stretch­ing for 5–10 min­utes, then lift weights or use resis­tance bands for upper body strength for 20–30 minutes.
  • Ses­sion 2: Jog at a steady pace for 20 min­utes; stretch for 5–10 min­utes; do weight train­ing or any other exer­cise that builds lower body strength for 30 minutes.
  • Ses­sion 3: Swim for 20–30 min­utes; then do yoga, Pilates, dance, or another activ­ity that enhances bal­ance and flex­i­bil­ity, for 20–30 minutes.
  • Ses­sion 4: Use an exer­cise bike, row­ing machine, or cross-country ski­ing machine for 20–30 min­utes; stretch for 10 minutes.
  • Ses­sion 5: Walk briskly for 20 min­utes; then train both your upper and lower body using weights or resis­tance bands for 20 minutes.
  • Ses­sion 6: Jog at a var­ied pace for 30 min­utes; stretch for 10 minutes.
  • Ses­sion 7: Walk at a com­fort­able pace for 30–45 min­utes; then do yoga or Pilates for 20–30 minutes.