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The
value of cross-training
You
need variety when you want a great body
By Denis Faye, Beachbody
There
was a time when runners laughed at weight lifters, scoffed at their
inability to even run around the block. Weight lifters, in turn, sneered
at those fleet of foot and their inability to lift even the lightest of
barbells.
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Today
things have changed. The Montagues and Capulets of the fitness world
begrudgingly accept each other. In fact, good runners now know that
lifting light weights has a host of benefits and good lifters all know a
little jogging'll do them right. This happy union comes to us thanks to
a smart little concept called cross training. (Related
article: Workout with someone) To
cross train is to work muscle groups or energy systems not normally used
in your chosen activity. For example, a
soccer player whose workouts
include push-ups and chin-ups is cross training. A professional arm
wrestler who goes jogging three times a week is doing the same. On the
outside, it seems these exercises would have no benefit. In fact, it
seems that they might even rob an athlete of energy needed to work on
his or her core activity. Not true. There are a host of benefits.
(Related:
Diet makeover)
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 First
of all, cross training balances out your body. Both aerobic and
anaerobic fitness are crucial to a long and
healthy life. The two energy
systems actually help each other. A swimmer who lifts weights is going
to have stronger muscles. He'll be able to push himself farther, swim
faster. A weight lifter who swims is going to have more endurance and
better control of her breathing.
When
it comes to balancing muscle groups, cross training greatly lessens the
chance of injury by reducing the stress to a specific muscle or group of
muscles and strengthening their opposing group. Muscles support each
other and lack of muscular balance can lead to injury. The classic
example of this is the need for a strong back to do serious abdominal
work. (Related article: Which
workout is best for you?)
Another
big benefit of cross training is that it keeps you and your body
interested. If you're in an exercising slump, a great way to inspire
yourself is to try something new. Similarly, if your fitness level has
reached a plateau, a new routine is a great way to bump you in the right
direction.
But
patience is key to this technique. When faced with a new physical
challenge, your body develops a whole new set of neuromuscular patterns,
called engrams. This adaptive phase can take from 2 to 10 weeks. It's
once these engrams are working that the body tends to experience
dramatic growth. With this in mind, when you do cross train to beat a
plateau, it's important to stick with your new workout for a little
while to see the best results.
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One
final benefit of cross training is that it can keep you fit in times of
injury. A baseball player with a wrist injury can keep his
cardiovascular system up while recovering by jogging, provided, of
course, he properly supports his wrist. A great example of this is Rafer
Johnson, an
Olympic decathlete who hit the gym excessively when a
serious injury kept him from running. As a result, he became the
strongest decathlete in history. When his speed came back, his added
strength enabled him to win a gold medal. So just because you're down,
doesn't always mean you're out. (Related
article: Transition
diet) Picking
the right form of cross training is relatively simple. You don't need to
hit your cross training activities as hard as you hit your primary
activities. If it's just a matter of getting more cardio, three 30- to
45-minute jogs, swims, or bike rides a week will go a long way. If
you're an aerobic exerciser looking for some anaerobic activity and you
just don't have a clue, one
visit with a personal trainer should set you
straight. Several of Beachbody's programs, including Power 90® and P90X™ also have fantastic full-body circuit routines.
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Cross
training muscle groups is just a matter of observation. Target muscles
you aren't using and develop a light routine using those muscles. Once
again, if needed, a quick visit with a personal trainer will go a long
way, as will looking into Beachbody programs such as Power Half Hour™
or Ho Ala ke Kino. Or this might be time to consider taking up yoga or
Pilates—two forms of exercise that specialize in balancing muscle
groups.
When
you start a new form of exercise, be careful. Give yourself time to
adapt, but once you do, go for it and have a blast. You, my friend, have
just become a complete athlete.
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