Tuesday

Cross Training

Whether you are training for your 5k or you want to improve your overall fitness, this is for you!

Cross training is a very important part of your workout both to get in better shape and prevent injury. For example, if you are a runner, you are only working the muscles specific to running. It is important to throw in a cross-training day to prevent overuse of certain muscle groups while neglecting others.

Cross training conditions different muscle groups, develop a new set of skills, and helps to keep you from getting bored of the same old routine. When you do the same movements all of the time, your body becomes extremely efficient performing those movements and that is important for your 5k but not necessarily for your overall fitness. Instead of continuing to improve, you simply maintain a certain level of fitness.

Different Examples of Cross-Training include:

  • Cardio- add one of the following to your favorite mode of cardio
    • Running
    • Swimming
    • Cycling
    • Rowing
    • Stair Climbing
    • Elliptical
    • Rope jumping
    • Skiing
    • Racquetball / basketball / other court sports
  • Strength Training
    • Body Weight Exercises- like push-ups or pull-ups
    • Free Weights
    • Tubing and Bands
    • Pilates or Yoga
  • Flexibility- Yoga is a great way to increase your mobility
  • Speed, agility, and balance drills
  • Circuit training, sprinting, plyometrics and other forms of skill conditioning

With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. If you want to see all of these benefits of your exercise regimen , you'll need to start cross training. Stay posted for work out routines.


~Rachel Russell



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