Why cross-training is crucial: add variety to your workout by balancing endurance, strength training, and flexibility exercises

Does the thought of doing the same exercises every day prevent you from starting a fitness program? Are you tired of your current workout? Do you want to move up to a higher level of fitness? If you've answered yes to any of these questions, consider cross-training.

Cross-training is a way of adding variety to your exercise program. It started out as a prevention strategy for athletes who were committed to one sport--usually running--who experienced overuse injuries from the jarring impact of that sport. Cycling or swimming a couple of days a week allowed them to continue to build endurance while reducing stress on their joints and using their muscles in different ways, explains John Cavanaugh, MEd, PT, ATC, a senior physical therapist at the Sports Medicine and Performance Center in the Weill Cornell Medical College-affiliated Hospital for Special Surgery.

Cross-training is used more broadly now to encourage new or moderate exercisers to incorporate all the components of fitness into a weekly workout. The recently updated American College of Sports Medicine/American Heart Association recommendations highlight the importance of following an exercise program that includes endurance exercises, resistance training, flexibility, and--for those who need it--balance exercises.

Cross-training also adds variety and structure to your workout, says Cavanaugh. But if you have arthritis or other conditions that might limit your ability to move, work with a physical therapist or other fitness professional to make sure the exercises you choose don't aggravate your condition.

Mix it up

The American Academy of Orthopaedic Surgeons provides a sample program built on cross-training principles. It includes the following:

* Three times a week: 30 minutes of aerobic exercises, alternating activities such as walking, swimming, and stair-climbing.

* Twice a week (not consecutive days): 30 minutes of strength training, working each major muscle group.

* Daily: 5 to 10 minutes of stretching. Additional aerobic options include dancing, tennis, cycling, or rowing. You can do strength training with gym machines, free weights, resistance bands, or your own body weight. Yoga, Pilates, and tai chi emphasize flexibility as well as strength, so adding a class to your weekly workout could help.

Regardless of what you choose, start slowly and build up gradually, Cavanaugh advises. If you're new to exercise or haven't worked out in a while, keep it simple: walk a couple of blocks, and gradually build up to a mile; swim one lap and then set your sights higher. Try to follow the "10 percent rule"--increase the frequency, duration, or intensity of an activity by no more than 10 percent each week. And be sure to get medical clearance first.

CROSS-TRAINING EXERCISES FOR A BALANCED WORKOUT

Strength: Seated chest press

This exercise strengthens the shoulders, chest, and back of the upper arms (triceps). Sit in a chair with your arms at your sides, elbows bent, and palms down. Inhale, then push your arms straight out in front of you as you exhale. Keep your wrists level with your arms; don't lock your elbows. Return to the starting position.

Repeat 8 to 12 times.

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Flexibility: Seated overhead stretch

This exercise improves range of motion in your shoulders. Sit in a chair with your arms at your sides and palms of your hands facing in. Inhale; turn your palms outward, lift your arms out to the sides and up over your head, and bring your palms together. Keep your shoulders relaxed and down and your chest lifted. Exhale and lower your arms back to the starting position. Repeat 3 to 8 times.

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Balance: heel-to-toe walk

This exercise improves your balance. Walk by putting one foot in front of the other, with the toes of the back foot touching the heel of the front foot. Stand next to a wall as you walk so you can put your hand on the wall for support if needed. Start by walking heel-to-toe for 15 seconds, and slowly work up to 1-2 minutes (you may need to turn around and go the other way if the wall isn't long enough).