One lesson I learned from my first Full Iron Man!

Now that I`ve finished my first Full Iron Man, I realize more than ever all the amazing benefits Cross Training offers both mentally and physically.   I`d like to share them with you! But before I begin, let’s first define what Cross Training is.

Cross Training refers to training your muscles in a variety of ways to improve overall performance. So, what are the benefits of Cross Training and why should we incorporate them into a fitness program?

First and foremost, cross training reduces the risk of injury. If you consistently perform the same routine on a regular basis, you are basically working the same muscle groups over and over.  As a result, you are actually adding more “stress” on the muscles which can result in repetitive strain or overuse.  By Cross Training, you can reduce the amount of stress that can occur on a specific muscle group because by doing different activities, you use muscles in a slightly different way.

Another benefit of Cross Training is that it allows some of your muscles to rest and recover while the other muscles work.  A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building and who wants to jeopardize all of your hard work!

Cross Training also allows you to be flexible about your training needs and plans. For example, if the pool is closed, you can go for a run instead. This flexibility allows you to continue training rather than making excuses as to why you can’t exercise!

Another major benefit of Cross Training is that it allows you to continue training while you are injured. For example, runners suffering from injuries are sometimes told by their doctor to take a break from running during their recovery period.  But with Cross Training, an injured runner can maintain their fitness level and deal better with the frustration of being sidelined from running by performing other exercises. Ie. Swimming, biking, or even powerwalking depending on the type of injury.

On a more mental level, Cross Training helps reduce exercise boredom and burnout. If you are doing the same routine or exercise over and over again, you may become bored which could result in stopping your exercise program completely.  By adding more variety, you’ll increase the chances of having more fun and you may even want to exercise more! But be sure to include exercises that you enjoy doing. This will help you stay in the game longer.

So now that you’ve learned a few great benefits of Cross Training, what are some examples that you can put into your current routine? For cardiovascular exercise, try water running, rowing, stair climbing, jump roping, inline skating, volleyball, racquetball or even badminton! For flexibility, add yoga or simply stretch and not necessarily just after a workout. Stretching on a regular basis helps build muscle strength and keeps you limber.  For strength training most people think of free weights or weight machines. Why not try using tubing and bands instead? You can even use your own body and add calisthenics into your routine.  Then you can’t use the excuse that you don’t have equipment to train!

Last but not least, if you really want to maximize your workout routine and impact weight loss, try adding both cardio and strength training into one work out session. Not only will you be working a variety of muscles in a different way, it will help keep you from getting bored!

Happy Cross Training!