What is Cross Training and How It Can Benefit YOU!

Cross training refers to the practice of engaging in multiple types of exercises or activities to enhance overall fitness and performance.¹ Rather than focusing exclusively on one type of exercise, cross training incorporates a variety of workouts into a training regimen. For example, if you want to up your pickleball game, you may partake in water aerobics and hiking to increase your stamina on the court. Examples of cross training activities include swimming, cycling, yoga, Pilates, weightlifting, rowing, dancing, and many other sports. The key is to choose activities that complement each other and provide a well-rounded fitness routine. Here are several benefits of cross training:

Reduced Risk of Injury: By varying the types of exercises and movements, cross training helps prevent overuse injuries from repetitive strain on specific muscles or joints. You may be tempted to focus only on one specific activity to improve as rapidly as possible, but cross training can keep you doing what you love for longer.

Improved Fitness: Different activities target different muscle groups and energy systems in the body. Cross training can improve cardiovascular endurance, muscular strength, flexibility, and balance simultaneously. This encourages a more well-rounded physical well-being and puts you in a better shape to improve your performance at your primary sport.

Increased Motivation: Doing different activities can keep workouts interesting and enjoyable. It helps prevent boredom and keeps motivation levels high. Cross training can introduce you to different types of physical activities, so you might find something new you enjoy! Do not limit yourself to just one activity; you can try cross training to see what else is out there.

Balanced Muscle Development: Some activities emphasize certain muscle groups more than others. Cross training ensures that all muscle groups are worked, leading to balanced strength and muscle development which reduces injuries. For example, if you enjoy a sport like golf that includes swinging forcefully, you may want to participate in some yoga to strengthen your core to better support your back and control the momentum of your arms.

Injury Rehabilitation: Just because you sustain an injury in one area does not mean you have to give up exercising and maintaining fitness progress. Cross training can be part of a rehabilitation program by allowing individuals to maintain fitness while recovering from an injury, often incorporating low-impact exercises or activities that do not aggravate the injury. 
Incorporating cross training into your fitness regimen can lead to better overall health, improved performance in specific activities or sports, and a more enjoyable exercise experience. It is important to tailor cross training to your fitness level and goals, gradually increasing intensity and variety over time. If you do not know where to start with your cross training journey, our personal trainers can help you build a general routine and progress your routine as you reach more and more goals. Our physical therapists are also ready to get you back to your sports and life through cross training after an injury. Contact us today to see how our Life Your Life Fit & Quick wellness program can add cross training to your routine and achieve your goals safer and faster!