Cross training? Why do I need to do that? I’m just a runner…..how is cycling or swimming going to help improve my time?? I don’t want to bulk up with weights- I want to stay thin and light.
If this sounds like things you have thought, maybe you should clue into this post:
Cross training has many benefits. It was developed to improve and enhance an athlete’s performance by engaging all muscle groups of the body, not just those typically used in one’s major sport (ie: running or cycling). This allows for an athlete to become stronger and increase their stamina and overall performance by decreasing fatigue and weakness in those muscle groups that would not be otherwise engaged. It is also beneficial in times of injury, allowing athletes to continue to train and not only engaging and strengthening accessory muscles surrounding that site of injury, but also allowing one to keep up their stamina and endurance.
The body is made up of several muscle groups, all of which are made up of various muscle fibers. The two main muscle fibers we tend to think about when discussing cross training are Types 1 and 2a. Type 1 muscle fibers correlate with aerobic activity, while Type 2a correlates with anaerobic activity. So what’s the difference?
Anaerobic activity encompasses activities that are done at a high intensity, making it difficult for the body to obtain enough oxygen to supply to the muscles during the process. They are usually short bursts and do not last for very long. Examples are sprinting, heavy lifting, or long distance swimming.
Aerobic activities on the other hand are activities that call for endurance and stamina. These activities are typically longer, low intensity workouts, allowing the muscles oxygen to continue the process. Examples include long distance running, cycling or swimming short distances.
This is important because when choosing a training regimen, these are things we need to consider. Which exercises or activities will provide me with an all-encompassing regimen that aims to target each of these muscle groups? By knowing what each activity does for you, it allows you to take the benefits of each activity and combine them so that you can strengthen each area of the body in a weekly routine
Below, you can find some typical activities seen in a fitness routine. I have outlined whether they are anaerobic or aerobic in nature as well as the area of the body the exercise typically targets.
Cycling/Spinning
Aerobic- Long distance
Anaerobic- Sprinting
Core & lower extremities
Running
Aerobic- Long distance
Anaerobic- Sprinting
Core& lower extremities
Swimming
Aerobic- Short distance Anaerobic- Long distance
Total body
Elliptical
Aerobic
Upper & lower extremities
Rowing
Aerobic/Anaerobic
Core, back, & upper extremities
High Intensity Interval Training (HIIT)
Aerobic
Combines aerobic endurance with strength training
Weight Lifting
Aerobic (low weight, high rep)
Anaerobic (heavy weight, low rep)
Total body
Depending on the length of your weekly regimen (ie: 6 days/wk vs 5 days/week, etc) you should incorporate a ratio of endurance to strength training of 2:1, while including at least one day of flexibility and stretching. You may also combine flexibility and strength training into one activity such as Pilates.
On the days of your endurance training, you want to ensure to include some form of sprint work to ensure that you have engaged both muscle fibers. Strength training is important to incorporate in one’s routine in efforts to increase strength and contractility of the muscle groups, making them more efficient in future activities. Finally, don’t forget to incorporate at least one day of stretching, foam rolling, and flexibility. I feel like this is the one activity that is often overlooked or ignored, and I myself am guilty of this; however, my body never ceases to remind myself just how important this day is! It keeps those angry muscles and joints happy and healthy, running like a well-oiled machine- and your body will thank you for it! If you have any questions about this topic, check out my previous post about stretching or feel free to contact me directly via facebook, Instagram, or twitter.
If this sounds like things you have thought, maybe you should clue into this post:
Cross training has many benefits. It was developed to improve and enhance an athlete’s performance by engaging all muscle groups of the body, not just those typically used in one’s major sport (ie: running or cycling). This allows for an athlete to become stronger and increase their stamina and overall performance by decreasing fatigue and weakness in those muscle groups that would not be otherwise engaged. It is also beneficial in times of injury, allowing athletes to continue to train and not only engaging and strengthening accessory muscles surrounding that site of injury, but also allowing one to keep up their stamina and endurance.
The body is made up of several muscle groups, all of which are made up of various muscle fibers. The two main muscle fibers we tend to think about when discussing cross training are Types 1 and 2a. Type 1 muscle fibers correlate with aerobic activity, while Type 2a correlates with anaerobic activity. So what’s the difference?
Anaerobic activity encompasses activities that are done at a high intensity, making it difficult for the body to obtain enough oxygen to supply to the muscles during the process. They are usually short bursts and do not last for very long. Examples are sprinting, heavy lifting, or long distance swimming.
Aerobic activities on the other hand are activities that call for endurance and stamina. These activities are typically longer, low intensity workouts, allowing the muscles oxygen to continue the process. Examples include long distance running, cycling or swimming short distances.
This is important because when choosing a training regimen, these are things we need to consider. Which exercises or activities will provide me with an all-encompassing regimen that aims to target each of these muscle groups? By knowing what each activity does for you, it allows you to take the benefits of each activity and combine them so that you can strengthen each area of the body in a weekly routine
Below, you can find some typical activities seen in a fitness routine. I have outlined whether they are anaerobic or aerobic in nature as well as the area of the body the exercise typically targets.
Cycling/Spinning
Aerobic- Long distance
Anaerobic- Sprinting
Core & lower extremities
Running
Aerobic- Long distance
Anaerobic- Sprinting
Core& lower extremities
Swimming
Aerobic- Short distance Anaerobic- Long distance
Total body
Elliptical
Aerobic
Upper & lower extremities
Rowing
Aerobic/Anaerobic
Core, back, & upper extremities
High Intensity Interval Training (HIIT)
Aerobic
Combines aerobic endurance with strength training
Weight Lifting
Aerobic (low weight, high rep)
Anaerobic (heavy weight, low rep)
Total body
Depending on the length of your weekly regimen (ie: 6 days/wk vs 5 days/week, etc) you should incorporate a ratio of endurance to strength training of 2:1, while including at least one day of flexibility and stretching. You may also combine flexibility and strength training into one activity such as Pilates.
On the days of your endurance training, you want to ensure to include some form of sprint work to ensure that you have engaged both muscle fibers. Strength training is important to incorporate in one’s routine in efforts to increase strength and contractility of the muscle groups, making them more efficient in future activities. Finally, don’t forget to incorporate at least one day of stretching, foam rolling, and flexibility. I feel like this is the one activity that is often overlooked or ignored, and I myself am guilty of this; however, my body never ceases to remind myself just how important this day is! It keeps those angry muscles and joints happy and healthy, running like a well-oiled machine- and your body will thank you for it! If you have any questions about this topic, check out my previous post about stretching or feel free to contact me directly via facebook, Instagram, or twitter.
Hopefully the information I have provided will inform you enough to develop your own regimen to try cross-training and see how it works for you. If you have any questions, or maybe would like a regimen made for you, please feel free to reach out to me via facebook, Instagram, or twitter and we can work together to find the perfect cross-training routine for you! Happy Cross-training!
Peace, Love, & Strength,
Jayme
Peace, Love, & Strength,
Jayme