About this topic
Cross training mixes two or more activities or types of exercise. These activities could be a part of one workout or can spread over a few workout sessions. You may go for a jog one day and a bike ride the next. You may lift weights one day, do water aerobics another, and play tennis on the next day. These are examples of cross training. ‚
Cross training is a total body workout. It blends aerobic, strength, and flexibility exercises. You use different activities to work on many parts of your body. If you do circuit training, you do activities quickly right after each other. With cross training, you may do one or more of these kinds of exercise each day. You can choose from many different exercises. ‚
Cross training can help your health. It can also keep you from getting bored with your exercises. You may be more likely to stick with exercising. Cross training helps lower the risk of injuries that can happen when you only do one activity. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Cross training needs to have: ‚
- Aerobic exercise. This will make your heart and lungs stronger. It also helps burn fats in the body. Aerobic exercises should be done 3 times a week for at least 30 minutes. Examples are:
- Brisk walking or running
- Swimming
- Cycling
- Climbing
- Skating
- Stair climbing
- Basketball
- Circuit training
- Tennis
- Soccer
- Dancing
- Strength training. This should be done 2 times in a week for at least 30 minutes. Do not do these exercises two days in a row. You may also use weights for these activities.
- Push-ups
- Sit-ups
- Crunches
- Free weights
- Flexibility training. It helps the body get ready for exercise. Stretching lowers the risk of harm during activities. Stretch for at least 5 to 10 minutes before and after an activity. Walking a few minutes before you stretch helps to warm your muscles so they stretch better. Examples are:
What will the results be?
If you do cross training often, you may have: ‚
- Weight loss
- More endurance
- Stronger muscles
- Toned muscles
- Less stress
- Better balance or coordination
- Better sleep
- Less injury such as stress fractures and tendonitis
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- If you are using weights, start with low weights and increase the weights as tolerated.
- Wear comfortable clothes that allow you to move easily during exercise. If you are wearing shoes, choose sneakers or walking shoes. Shoes should give your feet good support with rubber or nonslip soles. This will help avoid injury.
- Bring a bottle of water and drink lots of water during and after this activity.
- Take a quick rest if you are feeling tired between routines.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00339 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚