Cross Training
What is cross training?
Cross training involves different forms of exercise that are done in the same workout or in separate workouts on a regular schedule. For example, you might run and lift weights one day and swim the next. Because different exercises target different parts of the body, cross training allows you to have the benefits of many types of exercise. For example, while both exercises are good for your heart, running strengthens your legs and swimming works more on your upper body. By adding a variety of exercises to a workout routine, improvements can be made in total body strength, endurance and flexibility.
What are the benefits of cross training?
- You can get a total body workout. By doing different exercises, your entire body can be conditioned.
- Overuse injuries can be prevented. Cross training can limit the stress on a specific joint or muscle and prevent muscle imbalances because you don’t do one exercise for the entire time.
- You can still get exercise even if you have an injury. For example, if you have a knee injury you could still get exercise by doing an exercise that does not place stress on the injured tissue, such as swimming. This will allow you to keep exercising while your injury heals.
- You are less likely to get bored with your training routine.
- Your fitness level will become well-rounded because you can work on flexibility, strength, and cardiovascular endurance.
How do I get started?
Before beginning any exercise program, it is always a good idea to first check with your healthcare provider. To get the most out of a cross training routine, choose from 3 different exercise groups listed below. Depending on your fitness goals and interests, you can mix and match exercises from each category or from different areas. When getting started, you might want to choose exercises that you like and know about. Flexibility exercises are usually done for 10 to 60 minutes, while strength and cardiovascular exercises are usually done for 30 to 60 minutes.
Flexibility Exercises
- Yoga
- Stretching
Strength Training Exercises
- Free weights
- Machines
- Calisthenics (push-ups, chin-ups, etc.)
Cardiovascular Endurance Exercises
- Walking
- Jogging
- Swimming
- Cross-country skiing
- Rowing
- Skating
- Cycling
- Tennis
- Hiking
- Elliptical trainer
- Aerobic fitness classes
A sample cross-training program
This is just one example of a cross training program that is designed for overall fitness. It can increase your strength, flexibility, endurance, and also help you to lose weight.
| Day of the week | Activity | Duration |
| Sunday | Jogging Stretching |
20 to 30 min 10 min |
| Monday | Cycling Weight Training |
30 min 30 min |
| Tuesday | Cycling Weight Training |
30 min 30 min |
| Wednesday | Rest Day | |
| Thursday | Swimming Weight Training |
30 min 30 min |
| Friday | Jogging Yoga |
20 to 30 min 30 to 50 min |
| Saturday | Cycling | 30 min |
What are the cautions of cross training?
- When adding a new activity, don’t do more than 20 minutes the first several workouts in order to reduce risk of injury.
- Listen to your body. If you have soreness or pain, take a rest day or try a different exercise that does not stress that area.
- Don’t overdo it. Avoid adding new exercises to an already heavy routine. If you are running 6 days per week, don't add swimming on the 7th day. Instead, use swimming to replace a day (or two) of running.
- Avoid activities that place the same stress on the same body part. For example, if you have arch (foot) pain, activities such as jogging, tennis, and hiking might all worsen your injury. Instead, do an exercise such as swimming or cycling.
