Do You sometimes feel
like you're not getting the results you
should from your aerobic exercise? If
so, then aerobic cross-training is for
you.
Aerobic cross-training
refers to using two to three
different types of aerobic exercise
during an exercise session. For example,
if you plan to exercise for 60 minutes,
you might start with 20 minutes of
walking or jogging, followed by 20 minutes
of biking, and finish with 20 minutes
of rowing. Now, please don't
get the impression that you
have to be in great shape to do this or
that it has to be 60 minutes long. You
can start with something as simple as
a ten minute walk followed by ten minutes
with an exercise video. This is cross-training
too. You can gradually build
up from there.
Here are
some of the exercises you can use
in your cross-training program;
walking,
jogging, biking, rowing, stair climbing,
swimming, exercise videos, etc. Any
combination of aerobic exercises will
do. You simply go from one to the next
with very little time between them.
Aerobic cross-training is beneficial
to you in several ways:
1. It provides
variety which eliminates the
monotony often associated with doing the
same exercise for a long period of time.
2. If your
exercise sessions are less monotonous
and more enjoyable, you are
much more likely to exercise more often
and for longer periods of time.
3. You are
less prone to over-use injuries
that sometimes occur from doing
the same exercise movements over and
over again.
4. You tone
more muscles because you are using
more muscles. For example, walking tones
mostly the lower body muscles and rowing
tones upper body muscles also. Even exercises
like walking and biking that both
tone lower body muscles, tone them at
different angles and each tones some small
muscles that the other doesn't.
5. Aerobic
conditioning is very specific to
the muscles being worked. For example, you
can walk ten miles a day and still be somewhat
breathless after climbing stairs because
you haven't trained the muscles for
that specific movement. Aerobic cross-training
allows you to develop more comprehensive
aerobic training.
6.
Aerobic cross-training is effective for
weight loss because your are toning and
training the fat-burning systems of
more of your muscles. It turns more of
your muscles into 24-hour fat-burning machines!
You are also more likely to exercise
on a regular basis and for longer periods
of time. this also promotes weight
loss and fitness.
Helpful Resources
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