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Apr 25

Eller: Cross training leads to total fitness – Columbus Telegram

Fitness Comments Off on Eller: Cross training leads to total fitness – Columbus Telegram

A simple scenario: You have been a runner for years and you are faithful to your three-days-a-week running routine and think you are in pretty good shape. A friend suggests you swim laps together and you are finding it hard to keep up with your less-athletic friend.

This is just one example that can happen when you think fitness means just doing only one single fitness activity. When you only do one fitness activity like running or cycling, for example, and you only work on the muscles involved in that activity, you may discover that you are far less fit than you think.

How can you overcome this fitness obstacle? Cross training.

What is cross training? An exercise regimen that uses many different physical activities to ensure total fitness. You may want to include activities for cardiovascular, strength and flexibility. Cardio activities that you can choose from, just to name a few, can be running, walking, swimming, cycling, elliptical and step aerobics. Strength training activities can include BodyPump, Muscle Strength & Sculpt and CXWorx (core strength). Activities for flexibility can include Pilates or Stretching and Beyond. You can find all of the listed exercises at your Columbus Family YMCA and many more. By using different muscle groups, you can reach a higher level of fitness. Listed below are a just a few benefits of cross training.

Using just one set of muscles repeatedly can also increase your risk of repetitive injury. According to ACEFitness.org, by spreading the cumulative level of orthopedic stress over additional muscles and joints, you can exercise more often and for longer durations without causing an overload on vulnerable areas of the body.

Cross training can include activities that develop muscular fitness, as well as aerobic conditioning. According to ACEFitness.org, an individuals muscular fitness gains will typically be less than if he or she participated only in strength training, the added benefits of improving muscular strength and endurance can be very beneficial. For example, research has shown that resistance training can help individuals prevent injury, control body weight and improve functional capacity.

Research has shown that many people drop out of exercise programs because they become bored or injured. Cross training is a safe and easy way to add variety to your exercise routine. Find something you enjoy.

The easiest way to get started in cross training is to start varying your exercise program from workout to workout by engaging in different activities or by just adding a new form of exercise such as strength training and/or stretching to your existing workout routine. You can concentrate on cardio during a workout session, strength training and core in another workout session, then flexibility in yet another. Keep mixing up your workouts so your body has a variety and you dont get bored with your workouts. If you are stuck in a rut and run out of things to do in your workouts you could always book a few sessions with a YMCA personal trainer to get you back on track.

As always, before you start any new exercise program please get approval from your physician.

Rachele Eller is a wellness coordinator and personal trainer/instructor at Columbus Family YMCA.

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Eller: Cross training leads to total fitness - Columbus Telegram

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