Many of us naturally gravitate to certain kinds of exercise. Some people enjoy weight lifting in a gym; others prefer a long run out of doors. In either case, when our fitness regimen centers around one activity alone, certain aspects of our physiognomy are neglected, and our overall fitness level may be far less robust than we think. Our bodies will become very adept at one particular kind of movement, but we will be limited in our overall fitness and conditioning. A competitive cyclist may be surprised at how his body lets him down after a long hike or a game of tennis. When we don’t “mix it up” we run the risk of injury from overuse, or we may eventually get bored with our exercise of choice, and discontinue it altogether.
A healthier scenario
One way to prevent this from happening is to cross train. Cross training simply means that your training routine incorporates several different types of exercise to help maintain a more balanced and complete fitness level. Cross training helps alleviate stress on a specific muscle group, because different activities use muscles in slightly different ways.1
A runner might cross train by alternating the days she runs. On the off days, she might work out on a rowing machine instead, which gives her more of an upper body workout, but also works the leg muscles differently from the intense pounding they get on the running path. A swimmer might alternate with biking, which improves overall aerobic capacity while building strength and reducing the chance of repetitive stress injury. A person who does the machine circuit at the gym would benefit from a good stretching or yoga class to offset muscular tightness and inflexibility.
The benefits of cross-training
Along with its cardiovascular benefits, cross training helps maintain our sense of balance, improve hand to eye coordination, and broaden our range of motion. It also asks us to be more creative and imaginative in how we challenge and nurture our bodies. Here are a few more benefits:
- Reduces boredom;
- Allows you to be more flexible in your training plans;
- Produces a higher level of all-around conditioning;
- Conditions the entire body, not just specific muscle groups;
- Reduces the risk of injury;
- Works some muscles while others can rest and recover;
- Permits you to continue to train when one part of the body is injured;
- Improves skills, stamina, agility, flexibility and balance. 2
Mix it Right
We recommend that you do a mix of strength training, such as the 7 Tiger Moves or lifting weights; cardiovascular training, such as walking, running, biking or rowing; and flexibility /balance training such as stretching.
“The 7 Tiger Moves and related Isoflexion exercises require no weights or machines and promote strength and flexibility at the same time. They are the most effective, least time-consuming, and lowest impact strength training exercises I have ever discovered.”— K.C. Craichy
If you’re just starting out, try some combination of walking, biking, running, swimming, etc. for a total of 30 minutes to one hour per day, 3 to 5 times per week for 20 minutes at 60 to 85% of your age-specific maximum heart rate. You should be able to breathe easily and not become winded during this start-up phase.
All 7 Golden Keys are critical to the success of any fitness program, particularly hydration and the Four Corners of Optimal Nutrition. |
