Mixing It Up!

Dr. Jan Prins elaborates on the benefits of cross-training.

If the thought of doing the same old exercises every day affects your motivation to stick to your exercise programme, cross-training may be the answer. In sports and fitness, cross-training refers to the combining of different exercise modes – including a variety of activities – in your fitness programme. For example, you could alternate jogging and swimming during the week and play a game of tennis on the weekend. All three are aerobic activities and use similar muscles, but in different ways.

With the growing number of multi-sport events such as triathlons, cross-training gained in popularity starting in the 1980s. Following this trend, as fitness clubs and recreation programmes expanded their facilities to include a variety of different exercise machines, mixing exercise modes has become increasingly popular for all levels of fitness.

There are a number of benefits to cross-training. Foremost is the ability to work various parts of the body. Often, one particular activity stresses certain muscle groups at the expense of neglecting other areas of the body. An obvious example is the minimal work that the upper body gets when we limit ourselves to just running or cycling. Jogging is excellent for endurance, weight loss and prolonged use of the large muscle groups in the lower extremities. To address the need for strengthening the muscles of the shoulders, arms and neck, a programme of lifting weights can be introduced.

Here's a useful checklist of the rationale for cross-training:

•Cross-training can provide a total body tune-up, which you won't get if you concentrate on just one type of activity.

•Including a variety of activities in your fitness programme will help prevent boredom. That can help you stick to the programme.

•Exercising various muscle groups may help your muscles adapt more easily to new activities.

•Because you won't be using the same muscles in the same way all the time, you may experience fewer overuse injuries.

•If you do sustain injuries, you usually won't have to give up your entire fitness programme. You may be able to modify or substitute activities, based on your physician's suggestions.

HOW TO CROSS-TRAIN: A general-fitness programme has three components – cardiovascular fitness, strength training and flexibility exercises.

Cardiovascular fitness; in addition to jogging, cycling and swimming, activities such as aerobic dance, stair-climbing and walking can improve cardiovascular capabilities.

Strength training; developing and maintaining general muscle tone and, perhaps, increasing muscle mass is a result of weightlifting and free exercises such as push-ups.

Flexibility exercises; these are important as we get older, as they help keep muscles and joints from losing resiliency. Yoga, Pilates and other types of formal stretching routines will do wonders for staying loose and limber.

With cross-training, you can easily incorporate all three components into your fitness routine. Remember, you don't have to do everything in the same facility or on the same day. Your fitness club may be an excellent place to ride the exercise bicycle or lift weights; but for variety, go walking outdoors when the weather permits and find a pool which may or not be in the same facility.

One note of caution: first, talk to your physician and make sure that it is safe for you to begin a new programme. Some activities are not appropriate for people with certain physical limitations. If you have orthopaedic concerns such as wear and tear in your knees, hips or spine, you need to have these examined before starting a new routine.
