CROSS TRAINING
What is cross training?
With more fitness tools available than ever before, today it is
easy to cross train, or incorporate variety in workouts such as
jogging on Mondays and Wednesdays and lifting weights and
swimming on Tuesday and Thursday. Or it can be spending 15
minutes each on a stationary cycle trainer and treadmill for a
45-minute session.
Varying workouts ultimately produces the best outcomes
whether that means losing weight, running a race or playing
better golf.
Breaking habits
Why not just do the same exercise routine day in and out?
Because performing the exact exercise routine over time
actually can hinder progress.
The body adapts, over time, to the demands imposed on it. By
repeating the same exercises, the neuromuscular system will
become stronger and better coordinated, so that eventually
the body is more energy efficient at that activity. As efficiency
increases, caloric expenditure can drop by as much as 25%,
which can result in less effective workouts and plateaus.
Therefore, cross training is instrumental to continually
challenge the body and deliver results.
Benefits of cross training
In addition to sustaining physiological progress, cross training
leads to a myriad of other benefits:
Cross training within one machine
The elliptical cross trainer is currently the fastest growing
piece of fitness equipment. A cardiovascular machine
breakthrough, ellipticals combine the motion of a cross
country machine and a stair climber, with the feet traveling in
an egg shaped, or elliptical, motion, delivering a weight
bearing, easy on the joints, simple to use, effective workout
unlike any other fitness product.
Units easily facilitate cross training on the same machine
by allowing for forward and backward motion and including
arms for synchronized, total - body movement. Studies have
shown that total - body elliptical cross trainers engage
numerous muscles, including the gluteals, hamstrings,
quadriceps, calves, pectorals, lats, deltoids, biceps and
triceps in a natural closed kinetic chain, unlike any other
modalities such as treadmills, stationary cycles or stair
climbers. Plus, core musculature strength and stability are
constantly taxed on a total-body machine, as exercisers
must recruit the abdominals and lower back to maintain
balance.
Another benefits is that total-body elliptical may not feel as
intense as other machines due to the movementʼs low impact
nature and dispersion of effort throughout the entire body.
Furthermore, simulating realistic motions such as walking or
running on a total-body elliptical cross trainer can lead to
“ transferable” gains that help improve performance of
everyday activities. Ellipticals also may enhance balance,
coordination and fluidity of motion, all of which play a critical
role in activities of daily living.
The bottom line is a more intense workout with greater
oxygen and muscular demands and caloric expenditure, all
at a lower overall perceived exertion level and with practical
application.
Cross training is the most effective way to train. Taking
advantage of an elliptical cross trainer provides unique
options all within one workout on one machine.
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Better overall fitness level-
no single activity can yield all
the potential benefits of exercise such as better
cardiovascular health, stronger muscles and bones,
enhanced flexibility and lower body fat.
Reduced risk of injury-
Excessive in one activity can
lead to overuse injuries. Distributing the exercise stress
throughout the body results in a stronger, more balanced
system.
Improved athletic performance-
Peak performance in
virtually all physical activities more than just one physical
attribute. So a sprinter still benefits from weight training to
build overall strength.
Enhanced motivation and reduced boredom-
Trying
new activities can prevent burnout and keep exercisers
committed over the long haul.
