With the bike tour starting this week, I wanted to do and post a workout, which doubles as a 'stand-alone' workout and also satisfies the cross-training needs that 'single-plane' exercise does not provide for. Does this mean that cycling, running, hiking are not good enough for fitness? No... and my humble opinion, longer cardiovascular endurance training performed at various intensities creates a foundation for a healthy life. And yet, can we improve our overall performance and enjoyment through cross training? Absolutely we can.
As for the purpose of cross training? It depends on our 'main' sport or activity but in short; it reaches the parts of our bodies that the other exercise doesn't For runners; it can train the stabilizer muscles; amongst others - the obliques, gluteus medius & minimus, the hip adductors and abductors . If we ride a bike it's good to use a separate workout to train the shoulders, if we Kayak - it's good to workout the hip joint through a full range of motion.
Think of cross training as completing the training process, it helps prevent injury, it improves balance, flexibility, coordination and it's fun. How much? It depends on so many factors that I prefer an individual evaluation. However as a person example - if I'm maintaining, a couple of sessions per week plus a 'daily dozen' & stretching most days. If I'm looking to build fitness then 3 - 4 times each week is not too much, along with added endurance training. An easy way to map out a week is to follow the Fit By Nature 12 week program.
And this week's workout is the one I did at Greenlake with adventX friends this morning.
Daily Dozen with 30 feet of steps between each exercise.
200 meter hill climb (1 minute) at high intensity
The 100 - 10 burpees, 30 push ups, 60 squats.
Power circuit. 10 reps of each exercise 25 meters running between each exercise
Step choppers (or step ups)
Steam engines (laying down)
Repeat as many times as possible in 20 minutes
This workout took 50 minutes and needed no equipment. We could have added some and although I'm a fan of keeping it simple adding equipment, weights, resistance bands can all be fun and beneficial too. My rule of whether a workout program works is to ask, is it easy to do? If my opinion, the best workout program is the one you do. Try to not over-complicate.
Tips on location: Outside is great; park, beach, athletic field are all perfect and if you have a set of stairs or a hill - that is even better. If you don't have any of this - do improvise. On any given day there'll be folks around the world doing workouts in office buildings, cruise ships, military vessels, inside heated buildings at the south pole and in air conditioned rooms in hot climates.
Tips on getting it done: Arrange to do it with friends, the accountability can be a great motivator.
Good luck. Look for workout # 2 next monday and you'll also find these workouts posted at adventX.com
