How to Use Weights for Cross Training
Cross training is great way to stay in shape. It is important to know what cross training is and how it can play an important role in athletic preparation and your overall health. One of the most effective ways to implement a cross training program is by using free weights. Keeping a few simple tips in mind will keep you safe while cross training.
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Things You'll Need
- An adequately equipped weight room
- Exercise belt for back support
- Ankle wraps (if applicable)
- Knee wraps (if applicable)
- Wrist wraps (if applicable)
Instructions
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How to Use Weights for Cross Training
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Know what cross training is. Cross training is exercising with the goal of working specific parts of your body without isolating them, which is common in bodybuilding. Cross training combines strength and aerobic movements and improves overall strength, agility and stamina. It is a very good way to enjoy weight training without pushing yourself to dangerous limits.
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Have a goals in mind. You may be new to the weight room, or you might be a former heavy lifter that simply cannot push yourself like you did in your young years. Regardless of your situation, you should have goals. Whether it's to lose a specific amount of weight, or simply to stay active, your goals need to be specific. Writing down your goals is good way to accomplish them.
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Create a workout schedule. It is recommended that you begin slowly. Cross training, especially with free weights can be very rigorous, especially if you haven't worked out in a while. It is recommended that you start by only working out three days per week for your first month. A Monday-Wednesday-Friday or a Tuesday-Thursday-Saturday rotation is common. Keep your movements basic and moderate during your first 4 weeks.
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Create your workout stations. The best way to conduct a cross training workout schedule is to setup stations. Each station should be set up to work a specific part of your body. For example, if your Monday workout includes your chest and your legs, you would set up your flat bench to do bench presses and your squat rack would be ready for you to do squats. A third station of set up for aerobic exercise is also recommended.
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Begin your routine. Again, do not overdo during the first month. Beginning at the first station, do 10 to 15 repetitions. You should have enough weight to comfortably do at least 10 repetitions. When you are finished with your exercises at your first station, rest for 1 minute. After you rest, move to the second station, do 10 to 15 movements and rest for another minute. After you complete your first two exercises with free weights, rest for 1minute, the do 5 to 8 minutes of aerobics. Effective cross-training cardiovascular exercises include work on an stationary bike, brisk walking on a treadmill or climbing on a stair stepper. Repeating this routine 5 to 8 times will effectively mix free weight training with aerobic exercise, creating an ideal cross training program. To cool down, it is recommended that you do 10 to 20 minutes of light cardio work.
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Tips & Warnings
Focus on completing each repetition. Each movement should be relatively swift, but not too fast.
Other free weight exercises ideal for cross training include shoulder presses, lat rows, straight bar curls and dead lifts.
For physical exercise to be effective, a sensible and healthy diet is very important.
Always begin any workout program with caution. If you have pre-existing health problems, it is recommended that you consult with your doctor or health care professional before you begin you start.
