April 23, 2004, Newsletter Issue #183: Crosstraining, part two

Tip of the Week

Another big benefit of cross training is that it keeps you and your body interested. If you`re in an exercising slump, a great way to inspire yourself is to try something new. Similarly, if your fitness level has reached a plateau, a new routine is a great way to bump you in the right direction.

But patience is key to this technique. When faced with a new physical challenge, your body develops a whole new set of neuromuscular patterns, called engrams. This adaptive phase can take from 2 to 10 weeks. It`s once these engrams are working that the body tends to experience dramatic growth. With this in mind, when you do cross train to beat a plateau, it`s important to stick with your new workout for a little while to see the best results.

One final benefit of cross training is that it can keep you fit in times of injury. A baseball player with a wrist injury can keep his cardiovascular system up while recovering by jogging, provided, of course, he properly supports his wrist. A great example of this is Rafer Johnson, an Olympic decathlete who hit the gym excessively when a serious injury kept him from running. As a result, he became the strongest decathlete in history. When his speed came back, his added strength enabled him to win a gold medal. So just because you`re down, doesn`t always mean you`re out.

Picking the right form of cross training is relatively simple. You don`t need to hit your cross training activities as hard as you hit your primary activities. If it`s just a matter of getting more cardio, three 30- to 45-minute jogs, swims, or bike rides a week will go a long way. If you`re an aerobic exerciser looking for some anaerobic activity and you just don`t have a clue, one visit with a personal trainer should set you straight. Several of Beachbody`s programs, including Power 90® and P90X™ also have fantastic full-body circuit routines.

Cross training muscle groups is just a matter of observation. Target muscles you aren`t using and develop a light routine using those muscles. Once again, if needed, a quick visit with a personal trainer will go a long way, as will looking into Beachbody programs such as Power Half Hour™ or Ho Ala ke Kino. Or this might be time to consider taking up yoga or Pilates—two forms of exercise that specialize in balancing muscle groups.

When you start a new form of exercise, be careful. Give yourself time to adapt, but once you do, go for it and have a blast. You, my friend, have just become a complete athlete.


For more on this and other subjects, click here

About LifeTips

Now one of the top on-line publishers in the world, LifeTips offers tips to millions of monthly visitors. Our mission mission is to make your life smarter, better, faster and wiser. Expert writers earn dough for what they know. And exclusive sponsors in each niche topic help us make-it-all happen.

Not finding the advice and tips you need on this Exercise Tip Site? Request a Tip Now!


Guru Spotlight
Nicholas Frank