How to Dramatically Increase Your Fitness Through Cross Training

Would you like to make your aerobics workout even more effective? Here's how to get the benefits of cross training.

Difficulty: Moderate

Instructions

1. When you do aerobic exercise do you choose a single piece of equipment, put on your headphones, and work out at the same speed until the time is up? If so, you may not be getting as much out of your work out as you can. There's a better way to get a good aerobic work out and that involves using the benefits of cross training.

2. What is cross training?
   
   Cross training is a way of exercising that involves using several different training modalities during a workout to maximize results. Instead of climbing on the treadmill and walking briskly for forty minutes, you might spend ten minutes on the elliptical machine, ten minutes cycling, and another ten on the treadmill. To make your workout even more effective, you could vary the speed and intensity on each piece of equipment to further challenge your muscles including your most important muscle, the heart.

3. What are the benefits of cross training in this manner?
   
   One of the primary benefits of cross training is you're challenging different muscle groups with each machine and forcing your body to work in new and different ways. Not only does this help tone and strengthen muscles, it also gives your metabolism a boost. When you do the same aerobic workout every day, your body gradually adjusts to the work load and becomes more efficient at handling the stress of the exercise, causing your metabolism to level off. By using different machines and varying the intensity of your workout, you signal your metabolism to move into high gear to meet the new challenges of the new movements.

4. Another benefit of cross training is that it introduces variety into your aerobic workout. Even if you watch television or listen to music when you exercise, the same routine can become boring over time, reducing your motivation to work out. One way to avoid this is to keep switching exercises. You'll be surprised at how quickly the time will pass if you jump from exercise to exercise.An even more important cross training benefit is that it reduces the risk of injury
   and overuse syndromes. By using different muscle groups during a work out, you reduce the possibility of over using muscles which can cause soreness and injury.

5. How can you add cross training benefits to your own routine?
   
   You can reap the benefits of cross training even if you don't belong to a gym. To get the benefits of aerobic cross training, do a sequence of exercises that elevate the heart rate in quick succession. You might start by jogging in place for five minutes, followed by five minutes of jump rope, then five minutes of jumping jacks. Repeat this cycle twice and then complete your workout with a ten minute brisk walk. If you have stairs in your home, you could even incorporate stair climbing into your aerobic routine. Switch the sequence and the exercises on a given day and you'll never get bored.

6. The benefits of cross training can be significant and will add a whole new dimension to your routine. Be sure to see your doctor before starting a cross training workout particularly if you have any underlying medical problems.

[Rachellewms]

on 1/5/2009 Wow! This is exactly what I do: slap on my ipod, then do the same exercise until my preset time is up! Thanks for sharing your info about the benefits of CROSS training.