Florida Trek Ramble
Volume 2 - September 2010
What is Cross Training and Why is it Important
Contributed by Amy Eisenson, Wellness Works Coordinator
Cross training is a great way to condition different muscle groups, develop a new set of skills,
and reduce the boredom that creeps in after months of the same exercise routines. Cross
training also allows you the ability to vary the stress placed on specific
muscles and your cardiovascular system. After months of the same
movements your body becomes extremely efficient performing those
movements, and while that is great for competition, it limits the amount of
overall fitness you possess and reduces the actual conditioning you get while
training; rather than continuing to improve, you simply maintain a certain level of fitness. Cross
training is also necessary to reduce the risk of injury from repetitive strain or overuse.
The term cross training refers to a training routine that involves several different forms of
exercise.
Incorporating several different forms of exercise in a training program can be an excellent way
to develop the various components of fitness.
Here are some of the numerous documented benefits of cross training:
Reduced risk of injury. By spreading the level of stress over multiple muscles and joints,
individuals are able to exercise more frequently and for longer durations without overloading
particularly vulnerable areas of the body (e.g., knees, hips, back, shoulders, elbows and
feet). People who are particularly prone to lower-leg problems from running long distances
should consider incorporating low-impact activities such as elliptical training, cycling and
swimming into their regimens.
Enhanced weight loss. Individuals who want to lose weight and body fat should engage in
an exercise program that enables them to safely burn a significant number of calories.
Research has shown that such a goal, in most instances, is best accomplished when
individuals exercise for relatively long durations (i.e., more than 30 minutes) at a moderate
level of intensity (i.e., 60 percent to 85 percent of maximal heart rate). Those who are new to
exercise or overweight individuals can effectively achieve a longer workout by combining two
or more physical activities in a cross-training regimen. In turn losing weight more efficiently.
They can, for example, exercise on an elliptical trainer for 20 to 30 minutes and then cycle
for an additional 20 to 30 minutes.
Improved total fitness. Cross training can include activities that develop
muscular fitness, as well as aerobic conditioning. While an individual's
muscular fitness gains will typically be less than if he or she participated only
in strength training, the added benefits of improving muscular strength and
endurance can pay substantial dividends. For example, research has shown
that resistance training can help individuals prevent injury, control body weight and improve
performance.
Enhanced exercise adherence. Research on exercise adherence indicates
that many individuals drop out of exercise programs because they become
bored or injured. Cross training is a safe and relatively easy way to add variety
to an exercise program. In the process, it can play a positive role in promoting
long-term exercise adherence by reducing the incidence of injury and
eliminating or diminishing the potential for boredom.
The essential fundamentals of cross training are the same whether you are exercising for
improved health and fitness or for competition. Try varying your exercise program from workout
to workout by engaging in different types of activities, or simply add a new form of exercise (e.g.,
resistance training, Pilates, a boot-camp class) to your existing workout routine.
One of the easiest ways to incorporate cross training is to alternate between activities (e.g., run
one day, stair climb the next, cycle the next). You can also alternate activities within a single
workout (e.g., walk on a treadmill for 10 minutes, exercise on an elliptical trainer for 10 minutes
and cycle for 10 minutes, for a total of 30 minutes of exercise). Cross training can offer you a
refreshing physical and mental challenge.
Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE FitnessMatters, Nov/Dec 2006.
Examples of Ways to Increase Variety in Your Workout
Try a new class or Bootcamp
Set up a mini circuit- i.e. cycle for 10 minutes, walk for 20 minutes, stair climb for 10 minutes.
Work in Intervals- mix up the level of Intensity throughout your workout. Walk for 10 minutes,
jog for 2 minutes, repeat. Play with the walk and run intervals. This can also be done on a
bike or any piece of exercise equipment.
Mix in mind-body classes as well. This incorporates strength, flexibility and cardio.
Include strength and resistance training segments in your circuit training. Run for 10 minutes,
perform walking lunges, bike for 10 minutes, perform squats, etc.
If you are not including strength and resistance training in your current workout find ways to
add it in. Strength training is more than just weights, it includes; Yoga, Pilates, Plyometrics,
body weight activities like pushups and so much more. There are even group classes that
incorporate strength training no matter what your current level.
STRETCH- flexibility is the often forgotten principle of exercise but is one of the most
necessary components. Working a muscle through its full range of motion helps to decrease
the chance of pain and injury.
Thanks to Trek participant Kristina Patten for sharing her motivating story below…..
Goals and Overcoming Your Dreaded Fears
By Kristina Patten (Dept of Public Safety)
About two and a half years ago, I began running. I completed my first marathon in October of
2008. My 2009 goal was to run in a race every month. I ended up running in a total of 17 races
last year. So, when 2010 came sneaking up on me, I thought, “What goal can I set for myself
this year?” I decided to train for and run another marathon, but I also wanted to try something
new. I wanted something that would push my body to new limits and be fun at the same time. I
chose a sprint triathlon, quarter mile swim, bike 10 miles and then run 3.1 miles (5K.)
If this seems like a huge step from running 5Ks, you’re right. First of all, let me give you a little
background on myself – I am terrified of water. I hate the ocean, I almost drowned when I was
about 9 years old, and so, when I go to the beach, I stay in the shallow end.
I did a lot of research looking for just the right race. Obviously, it could not be in the ocean due
to my fear of the ocean. This limits you on your choices because apparently 90% of triathlons
are in the ocean. I did find one. It was close to home and the swim was in a lake. The
Hammerhead Olympic Triathlon (http://hammerheadolympictriathlon.com/) at Camp Blanding.
When I checked out their website there was a quote at the top of the page – “Pain is temporary,
Pride is Forever.” I knew instantly this was the race. You see, I have a tattoo of the Maltese
Cross (symbolic for firefighters) that has this very same quote.
My friend, Stephanie, who herself has completed, like a million triathlons was all too happy to
help me train. We met at the gym, so she could give me pointers on how to swim. Wait! I
already know how to swim. Not like this. We practiced my freestyle, the breast stroke, the
backstroke (which I don’t recommend in a lap lane unless you have GPS keeping you in a
straight line) and what ended up being my favorite – the side stroke.
I purchased a new bike for myself as a birthday present in May, so I was eager to put some
miles under my belt. We rode the Gainesville-Hawthorne trail
(http://www.bikeflorida.net/gainesville_hawthorne_trail.htm), 32 miles round trip. I took up riding
my bike to work and home everyday. I practiced shifting gears and toyed around with the idea
of getting new pedals that you “click into” or “lock into.” I ultimately decided that with my
clumsiness, I would get stuck and not be able to get my feet out and then crash.
OK, so swimming – check. Biking – check. Running – in the bag! The day of the race comes
around and I am nervous! I arrive at the base and make my way to the transition area to set up
my bike. The funny thing about triathlons is you have to find a way to do two wardrobe changes
in the shortest amount of time possible. The first is when you get out of the water, dripping wet
and completely out of breath, and head over to the transition area to dry off, slip on shoes,
shorts, helmet and your number. The second is after you ride for 10 miles and then have to rerack your bike and remember to remove your helmet so you don’t look like an idiot, running with
a helmet on.
I set up my area and meet the people around me. This is just as daunting as the notion that in
half an hour I am going to begin my first triathlon. Turns out triathletes are really skinny, really fit
and athletic people. I felt completely out of my element.
I head over to the start line to watch the Olympic distance athletes begin and it is awesome!
Every division has a different colored swim cap and they look like little balls floating on the lake.
The announcer then tells the ladies sprint distance swimmers to get in the water. Then she
announces that the distance has changed from a quarter mile to a third of a mile! That is longer!
What?! I take a few deep breaths and figure it’s too late to back out now. The horn goes off
and so do 50 swimmers. I start out with freestyle, but quickly realize that I am going to tire out
quickly if I continue, so I try breast stroke, but I keep kicking the poor lady next to me. I finally
settle on mostly side stroke and when I get tired, I flip over and float on my back. The whole
time, I am singing to myself, “Just keep swimming, just keep swimming,” like Dory from Finding
Nemo.
After what seems like an hour, I feel sand underneath my feet. HOLY COW! I did it!! I just
swam a third of a mile in a lake and I didn’t even freak out!! As soon as I get out of the water, I
run like mad to the transition area and pull on my shorts, dry off my feet and slip on my socks
and shoes. I grab my race number, clip it around my waist and put my helmet on. I grab an
energy gel and a sip of water as I walk my bike out of transition and onto the road course. I get
on my bike and start pedaling. This is where I realize I’m not very fast on the bike. I felt like I
was riding uphill through mud. I got lapped by the Olympic cyclists. But I just kept riding and
thinking to myself, “I am competing in a triathlon!”
I finally see the transition area come back into view and I pedal harder. As I dismount the bike
and re-rack it, I think, “I’m almost done!” I’ve heard from many people who have competed in
triathlons that the hardest thing is going from the bike to the run. They say that your legs are so
tired that you can barely lift them to take the next step. I find the opposite is true. My legs feel
like they are flying! I passed one guy and then another, then I passed a couple of women. I
was on a roll! I reached the turnaround for the 5K and realized I was a mile and a half away
from the finish line. I opened the throttle and put on the afterburners. I wanted to finish this
thing in less than two hours and according to my stopwatch, this was a reality.
I can hear the announcer calling runners’ names out as they cross the finish line and I have to
remind myself that it isn’t time to sprint yet. I wait until I turn the final corner and I give it all I
have to sprint to the finish line.
As I cross the finish line, I hear, “Kristina Patten from Gainesville.” I see my sister and niece, my
friend Stephanie is taking pictures and I see my husband, Billy. They are all there cheering for
me. My sister comes and gives me a big hug. Billy grabs me in a big hug and the next thing
that happened really surprised me – I started crying. It was one of those I-can’t-believe-I-justdid-that kind of cries. I did it! I finished a triathlon!