I get asked about cross training with some frequency. As we cross 40 and continue to grow older, it is more important to consider recovery for ourselves. And how do we get that recovery and still get in a workout? This is where cross training can be very useful.
What is cross training? It just means taking a day or two a week and devoting that time to an activity and a workout other than your usual or primary sport. Generally, it's participating in an alternate form of cardio or strength training. If you are a runner, cycling and swimming are good cross training activities. If you are a cyclist, speedskating in the off season, or swimming during racing season are good. It varies by person and by sport, as your cross training needs to be part of a larger athletic picture for each individual. Your goals help determine what your cross training should be.
For me, I like to be on the bike. As a runner, I find I run better after I spend time on the bike. We use mostly the muscles up the backs of our legs for running -- hamstrings, calves, glutes. When we bike we use more of the front, by using the quads, though the calves and glutes are also involved. That helps to create muscular balance in our legs and even out strength, so that we can actually help our running and minimize injury.
So if you are running four or five days a week, take one or two of your days off and get on your bike for an easy spin. Or get in the pool for some easy laps. The intensity on these cross training days should start easy. As you improve you can increase duration and intensity, but always remember this is a day we are trying to get in "active recovery." Cross training should still be a day of rest from your primary sport and the muscles that support it.
So that's the beauty of proper cross training. You can still burn calories, stay in shape, do something different, yet still recover. Perfect.
Tags: Cross Training Running Cycling Swimming
