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Cross-Training Quiz

FitSugar — Tue, 01 Apr 2008 10:15:00 -0700

We're constantly told to cross train, but do you really know what that means? Take this fun little cross-training quiz to see how much you know and to find out if cross training is for you.

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Fit Tip: Cross Train

FitSugar — Fri, 11 Jan 2008 08:45:00 -0800

If you are going gang busters at the gym, as many people do come January, and are just tackling the treadmill I am here to urge you to cross train. Variety is the spice of life and if you are mixing up your workouts the chances of getting bored and stopping significantly decreases. Boredom is one major fitness routine killer.

The best part of cross training is that if you are trying to lose weight, cross training can help you burn more calories. Since the human body has evolved to be an efficient machine, it quickly adapts to the stresses we put on it. If running is your go to cardio exercise, when your running improves and you become a more efficient runner you also burn less calories. To alter this unfortunate situation, to burn more calories you need to confuse the efficient machine by adding unfamiliar movements into your exercise pattern. Why not mix swimming in with your running? If you feel like you are an especially bad swimmer, think of all those calories you will be burning just trying to stay afloat.

There's another bonus to cross training to lean about it

Cross Training For Cyclists and Swimmers

FitSugar — Wed, 21 Nov 2007 10:15:00 -0800

If you spend hours a week on a bike or in a pool that is great. Your knees probably love you for it. However, here is a gentle reminder to add a little variety to your routine with cross-training work. Cross training not only helps battle boredom, but it also keeps you a well-rounded athlete.

Coach Chris Carmichael (he coached Lance Armstrong) provides these simple suggestions:

Get on your feet: Develop neglected hip-stabilizer muscles with activities that require lateral (side-to-side) movements: racquet sports, basketball, skating, cross-country skiing, and trail running.
Don't forget to stretch: Cyclists should spend considerable time working on flexibility, as the typical cycling position can lead to chronically tight hamstrings, glutes, and back muscles. Swimmers need to make sure their shoulders stay flexible as well.
Core stability: If you’re going to hit the gym, work primarily on core stability. From a time standpoint, this will provide the biggest impact on your sport-specific performance.

Fit's Tip: Since we're heading into a four-day weekend, it should be a bit easier to find the time to mix up your routine.

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Add Variety: Change Your Routine

FitSugar — Mon, 25 Jun 2007 08:45:00 -0700

A lot of us have a routine when we exercise. Routines are great because they enable us to have a plan and execute it without too much thinking involved. The downside to routines is that they can get a little, well routine.

To avoid boredom in your exercise routine, think about doing the same exercises, but changing the order in which you do them. Not only will you avoid boredom but going about your routine in a different order will stimulate a different pattern of motor unit recruitment.

For example-
If your typical workout consists of: Warm up for five minutes on treadmill, elliptical for 30 minutes, leg press, lunges, squats and then calf raises.
Then next time try this: Warm up on the stair master for five minutes, leg presses, squats, lunges, calf raises and then hit the elliptical for 30 minutes.

Get it Up - Your Heart Rate, That is: Cross Training

FitSugar — Mon, 07 May 2007 09:30:00 -0700

One of the best ways to get the most out of your workout (and to beat boredom and prevent over-use injuries) is by cross training. This means you use a variety of different methods to get your heart rate up in one session.

Try this:

Warm-up -- 5 minutes
Bike to your local park -- 15 minutes
Run -- 20 minutes
Bike back home -- 15 minutes
Cool-down -- 5 minutes

This way, 60 minutes have gone by before you know it. Don't own a bike or have a park that's within biking distance? You can achieve the same idea at the gym by using the stationary bike and the treadmill.