Benefits of Cross Training

For women in fitness, cross training is a great way to get fitter and minimize injuries.

Cross training refers to incorporating a range of activities, outside of your ‘main’ one. For example, if you run multiple times a week, but participate in no other forms of training, adding in some strength training and cycling would be a great way to accompany your training.

The reason cross training is so beneficial is that it allows your body to worked in a different plane of motion, and use a different set of muscles. This creates a more ‘well-rounded’ fitness as the smaller muscles, in particular joint supporting muscles, become stronger.

Coming back to the running example, if you are always using the same muscles while you run, other areas may become weak in comparison. This imbalance of strength can make you more prone to injuries – and no one likes being injured!

Cross training also adds recovery into your main sport, without losing progress. Cycling as a runner is a great way to maintain cardiovascular fitness, but with using slightly different muscles. This means you can get your heart rate up and increase your fitness, without fatiguing running-specific muscles! This increased recovery time means you can go harder and faster in your running workouts. This concept can be applied to not just running, but any other sport.

If you’re a woman who loves the gym, incorporating a few brisk walks, or a couple of light bike rides or runs a week is a great way to increase your efficiency in the gym. Your fitness will increase, and you’ll gain more power in the gym, particularly through higher-intensity exercises such as plyometric (jumping) exercises. You could also try mixing up different styles of group fitness classes and using your body in different ways. Alternativity higher intensity classes one day to low intensity can get you the best results and stop you over training and getting burnt out.

A mix of cardio and strength training can also help you lose weight faster than either one alone. Weight training increases your muscle mass, and a higher muscle mass means you burn more calories at rest, contributing to weight loss. Cardio, on the other hand, burns through calories quickly before that energy can be stored as fat deposits. Combining both allows you to take advantage of the benefits of both.

As a result of cross training and incorporating cardio if you only lift weights, you will feel healthier, and stronger, and you will minimize the risks of injuries that come with only working out in a specific area. Adding in a range of different styles of exercise will have a flow-on effect to other area of your life and you’ll soon be noticing that you’re not as puffed at the top of the stairs!

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