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Cross Training
What is it? Why do it?
Cross training means incorporating two or more sports into your training routine and varying
exercise activities so that muscle groups and body systems are challenged and stimulated. It is
a great way to strengthen and condition different muscle groups, reduce stress on frequently
used muscles, develop new skills, and reduce the risk of repetitive strain injuries.
While your core training focus may be one specific sport (i.e. running), cross training means
taking advantage of the effectiveness of training methods related to other sports and
combining them to produce a higher level of conditioning and performance. When training
for one sport, your body becomes efficient at performing the required activities because the
repetition incorporates the same routine movements. That may be great for competitive
reasons, but it can limit overall conditioning. And chances are you’ll eventually plateau at a set
level of fitness if only focusing on the single sport.
By incorporating cross training and combining training exercises, athletes can:
 Condition the entire body, not just specific muscle groups
 Work one set of muscle groups while others rest or recover
 Use different muscles in different ways
 Enhance a variety of body parts and maintain a high level of overall fitness
 Reduce boredom from repetitive training and decrease the risk of burnout
 Incorporate flexibility into your training program to accommodate time schedules,
weather and equipment availability
How it Works
Through regular training, we teach our bodies to become more efficient by delivering oxygen
to our muscles and organs. Both become stronger and better able to meet the demands of an
activity. When exercising and training, we enhance the performance levels of our
cardiovascular and musculoskeletal systems.
Cardiovascular — Heart, Lungs, Blood
Musculoskeletal — Muscles used for exercise
How can swimming make me a better runner?
What changes from activity to activity are the muscles
being affected. Running requires the use of leg muscles.
Swimming requires the use of arm muscles. Individually, each activity strengthens and
increases targeted muscles; however, combined the athlete benefits from whole body fitness.
The cardiovascular benefits of combining training routines for swimming and running include
a highly functioning cardiovascular system; paramount and transferable to any activity.
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Resistance Training
The goal of resistance training is for the musculoskeletal system to gradually and
progressively get stronger. Research shows that regular resistance training will
strengthen and tone muscles and increase bone mass. Because resistance
training supports overall body strength, don’t expect vast improvements to
your running performance through this training alone. However, you can
expect to build stronger muscles and tendons, support balanced joints,
increase strength, power and endurance, and decrease the risk of injury.
Additional benefits of resistance training include:
 Toning muscles and increasing the muscle-to-fat ratio
 Boosting metabolism
 Improving balance and stability
 Enhancing the performance of everyday tasks
 Promoting smooth action between muscle groups
Weight Training Exercises for Runners
Weight training among athletes is becoming more and more popular. Runners, tri-athletes,
swimmers, etc. are all realizing the benefits of regular weight training, which include improved
posture and body mechanics, increased strength, better muscular development and decreased
injuries. Weight training will increase muscular endurance in the legs, arms, lower back and
core, as well as strengthening other non-running muscles, which aid in overall muscular
stability.
Muscular endurance is how well a group of muscles can perform together over a period of
time without causing undue fatigue. Training for muscular endurance will improve strength
without adding the muscular bulk of a body builder. To reach this goal, work out with weights
that are fairly light ~ no more than 60 - 70% of the maximum weight you can easily lift ~ and
concentrate on completing repetitions. A recommended amount is three sets of 12 - 20
repetitions. Abdominal exercises should be done in sets of 30 - 50 repetitions.
Begin your weight training with lighter weights so that you can
initially practice good form. During your first few weeks, start with
fewer repetitions and gradually work your way up to 12 - 20 over the
course of several sessions. If you start to struggle before completing a
full set, your weights are too heavy. On the other hand, you should
feel a slight ‘burn’ in the last few repetitions ~ if not, your weights are
too light. The object is to maintain a rhythm and range of movement
throughout each set, even when you feel yourself having to work
harder towards the end of a set. When three sets of 20 starts to become easy to complete, it is
time to increase the weight or resistance. If you do increase your weight, be sure to restart
with fewer repetitions and repeat the same build-up process once again.
“It's lack of faith that
makes people afraid
of meeting
challenges, and I
believed in myself. “
-Muhammad Ali
Basic Strength Building Program
The following are some basic exercises which work a large number of muscles groups and that
are beneficial to every strength-building program:
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www.bodydesign.ca [email protected]
Squats and/or Leg Presses
Ideal for thigh muscles, hips and buttocks,
and for overall flexibility. These also target
knee and hip joints.
Rowing
Terrific for back muscles (that move the
arms) and the muscles that connect the
spine to the shoulder blades.
Bench Presses
The most popular exercise in weight lifting
as it develops the chest, shoulder and reararm muscles.
Pulldowns
Another great back building exercise which
primarily develops the front arm muscles
and the large fan shaped muscles along the
side and back.
Leg Extensions
Great for the muscles in the front thigh and
also increase the stability of knee joints.
Shoulder or Standing Press
The best overall shoulder exercise. It works
the muscles in your shoulder, neck, upper
back and the backs of the arm.
Circuit Training for Strength and Stamina
Circuit training is a type of interval training in which strength exercises are combined with
endurance/aerobic exercises. The benefits of both a cardiovascular and strength training
workout are achieved through this type of training. The exercises are completed one right after
the other with little or no rest in between. (By the time you are tired of one exercise, you are off
to another.) Once all exercises have been completed, that is considered one circuit.
Some tips and precautions to consider when implementing a circuit training regimen:
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Warm-up for your circuit training with a 15 minute walk or gentle stretching to get your
heart pumping.
Incorporate a wide variety of activities and include exercises with weights, resistance
machines, stationary bikes, treadmills, exercise balls and floor exercises.
Avoid activities that are too similar, as predominant muscle groups may not receive
adequate rest, and this can cause fatigue or injury.
Look at combining weight bearing and non-weight bearing activities so muscles and
joints have the opportunity to rest and repair. Examples include rowing and running,
swimming and running, or cycling and running.
Start with light weights and work your way up slowly. Never sacrifice form
and technique.
Listen to your body and stop if you develop any joint or muscle
pain that does not go away after finishing an exercise.
For a more difficult workout, replace your rest interval with an
aerobic exercise, such as jogging in place.
Give your body a rest. Because circuit training can be intense, avoid
working out two days in a row.
16 Main Street, Mt. Albert, Ontario L0G 1M0
905-473-3888, 905-473-7693 (f)
www.bodydesign.ca [email protected]