Participants stepped out of their comfortable exercise box to cross train.
Susan Dawson-Cook
Vital Moves hosted a three-day, free class extravaganza at the HOA 1 Fitness Center June 15 through 17. Participating members were urged to step out of their comfortable exercise box to cross train with some different class formats. Nearly 300 members participated in the dozens of classes held over the course of the Wednesday through Friday event. There were classes using the TRX, the Equalizer, the stability ball and the BOSU. There were dance classes, balance classes, stretch classes and yoga. Many participants finished feeling optimistic and plan to rejuvenate their workout programs with more cross training both in and out of the gym.
Many regular exercisers engage in one preferred activity most days of the week, such as running, swimming or elliptical exercise. Although any of these activities can improve and maintain cardiorespiratory health and muscle endurance, eventually the body hits a plateau where no further gains are made. Strength level stagnates, weight loss comes to a screeching halt and even worse, muscles and joints subjected to repetitive stress, such as the shoulder complex during swimming, may start to hurt and eventually become injured.
Cross training, or mixing up the activity mode over the course of a week, is the healthiest way to get and stay in shape for a variety of reasons. By adopting a cross training format, where different activities are performed on different days of the week, overworked muscles have a chance to rest and new muscles are called on to do their part. A better-balanced workout is achieved and the possibility of hitting a plateau is much less likely. Basically, the body never knows what to expect. Injury is much less likely when the mode of training and the muscles called upon to work are always changing. Most people who cross train regularly say workouts are more fun when there’s always a change and freshness to what they’re doing.
Attending group classes can be a lot of fun because of the instruction and the camaraderie of the group, but aren’t required to cross train. You could walk for an hour on Monday, Wednesday and Friday and swim on Tuesday and Thursday. Or run three days a week and do a dumbbell or machine strength training workout two other days. The ideal cross training formula involves some type of change to your workout program each week so the body is required to keep adapting.
Why not step out of your exercise comfort zone and toss some different activities into the mix? Your body will love you for it and you’re likely to have a blast in the process.
Susan Dawson-Cook, M.S. has been an AFAA certified fitness professional since 1988. Her SaddleBrooke employer is Vital Moves. She recently completed her Yoga Alliance RYT 200 in Ashtanga Yoga after completing 200 hours of study.