Cross Training

The XX in XXPAC refers to Cross training.

Cross training refers to training in different ways to improve overall performance. It takes advantage of the particular effectiveness of each training method. At the same time it also avoids the shortcomings of each method (separately) by combining it with other methods that address any weaknesses.

Cross training also refers to the combining of exercises to work various parts of the body. Often one particular activity or sport tones and exercises certain parts of the body, but not others. Cross training aims to eliminate this.

Mixing different activities into your regular workout routine helps to avoid overuse injuries and to prevent boredom. If the thought of doing the same old exercises every day keeps you from starting an exercise program, cross training may be the answer. Cross training simply means that you include a variety of activities in your fitness program. For example, you could alternate jogging and swimming during the week, and play a game of tennis on the weekend. All three are aerobic activities and use similar muscles, but in different ways.

Cross training began to build in popularity during the 1980s. Now, with increasing numbers of multi-sport events such as triathlons, it is a common training technique. Cross training is an ideal way to develop a "balanced" fitness program and has several benefits, whether you are a serious athlete or just someone interested in becoming more fit and active.

• Cross training can provide a "total body tune-up," something you won't get if you concentrate on just one type of activity.
• Including a variety of activities in your fitness program will help prevent boredom. That can help you stick to the program.
• Exercising various muscle groups may help your muscles adapt more easily to new activities.
• Because you won't be using the same muscles in the same way all the time, you may experience fewer overuse injuries.
• If you do become injured, you usually won't have to give up your entire fitness program. You may be able to modify or substitute activities, based on your physician's suggestions.

How to cross train

A general fitness program has three components:

1. Aerobic exercises (stair climbing, walking, skating) improve cardiovascular capabilities.
2. Strength training (weight lifting, push-ups) helps develop muscle mass.
3. Flexibility exercises (stretches, yoga) help keep muscles limber.

With cross training, you can easily incorporate all three components in your fitness routine. First, talk to your physician and make sure that it's safe for you to begin a program. Some activities are not appropriate for people with certain physical limitations.

Then consider what kinds of activities are readily available to you. Select activities that are convenient and enjoyable. You should be doing at least 30 minutes of moderate activity on most days. You can break your exercise routine into shorter periods, as long as it adds up over the course of the day. Remember that physical activity isn't limited to sports like jogging or weight lifting. Dancing, gardening, and housework count too.