Photo courtesy of JonnyPilates
Written by Cassie Escriture
From professional coaches to recreational athletes, everyone has an opinion on cross-training. Opinions are generally favorable, because cross-training allows those exercising to stay in shape while using different muscles or honing other skills. Understanding the ways people can cross-train, especially in terms of which other sports are beneficial to a particular activity, can help individuals avoid injury and improve performance.
WHAT IS CROSS-TRAINING?
Cross-training is the practice of partaking in an activity other than one’s primary exercise in order to stay in shape or be active. For example, if an individual is primarily a runner, cross-training could include cycling, rowing, or swimming. Other exercise, such as kick-boxing, yoga, or martial arts could also be considered cross-training.
WHAT ARE THE BENEFITS OF CROSS-TRAINING?
Cross-training is beneficial because it allows athletes (professional and recreational) to continue to train without putting in too much repetition with their specific activity. If a runner runs 50-60 miles per week, for example, the repetitive pounding can increase the chance of injury. However, by swimming or biking once a week, the individual can continue to build lung capacity and strength with a lesser chance of that injury. For those who exercise for total fitness rather than excellence in a particular sport, cross-training also provides a varied set of exercises to keep health balanced.
WHICH CROSS-TRAINING ACTIVITIES ARE BEST?
The best cross-training activities are those which replicate the benefits of a primary exercise without the repetition. As described above, runners benefit most from swimming, as it increases lung capacity without the impact. Aqua jogging, cycling, or using an elliptical machine are also good cross-training alternatives. For swimmers, running and rowing provide good cross-training alternatives; running helps build lung capacity and rowing helps build arm and leg strength. For cyclists, running provides an excellent opportunity to build lung capacity and strength (particularly running on hills).
HOW OFTEN SHOULD I CROSS-TRAIN?
Cross-training is only a supplement to an athletic activity, and the primary activity should still comprise the majority of workouts. Most programs and coaches suggest cross-training once a week, as the goal is to improve the primary activity and not the cross-training sport. Many professional athletes cross-train, citing its benefits as the reason they stay injury free. From David Beckham to Jason Kidd, cross-training makes sense.
Source: Personal coaching experience.
Bouchez, Colette. “Get Stronger and Leaner with Cross-Training.” http://www.medicinenet.com/script/main/art.asp?articlekey=79586. Accessed 24 December 2009.
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