Cross Training Exercises

Cross training is a fitness routine involving a range of exercises that act to tone and condition different muscle groups, broadening your athletic skill set and keeping your muscles at peak performance. When the same exercise routines are performed, muscles become more efficient at the exercises being performed, which mean they don’t have to work as hard to obtain results. That may be good for a competitive athlete who needs to hone a specific skill set, but for overall fitness, different muscle groups need to be challenged. By varying the type of exercises being performed, muscles must “learn” to work in different ways, increasing your overall level of fitness.

In addition, cross training prevents you from becoming bored by introducing new routines and avoiding the mental burnout that can occur when the same routines are repeated day after day. And by alternating which muscle groups are being exercised, other muscle groups are allowed an opportunity to rest.

With a cross training routine, you can perform one type of exercise each day, or mix it up and perform several. Usually, you will want to include exercises that address certain core areas, including:

Cardiovascular exercises, which typically involve large muscle groups, and include activities such as running, cycling, jumping rope, skating, skiing, rowing, stair climbing, swimming, and court sports, such as basketball or racquetball;

Strength training, which generally focuses on a specific set of muscles, such as abdominal muscles or biceps, or triceps, and include calisthenics, such as crunches and pushups, and the use of free weights and weight machines, resistance tubing, and bands;

Flexibility training, such as stretching exercises and yoga which improves muscle coordination and overall balance, as well as strengthening key core muscle groups and reducing the risk of injury.

Additionally, a successful cross training program may include circuit training, sprinting, Pilates, and other types of conditioning routines that treat both large and specific muscle groups.