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Intense cross-training routines

Intense cross-training routines

Social Routiness on Facebook Share on Twitter Intense cross-training routines link Cros-training clipboard Share via email. Specifically for walkers and runners, training the body to move side to side helps support the muscles used to move forward. TOP VALENTINE'S DAY GIFTS HOW TO BUILD MUSCLE HIGH-PROTEIN MEAL RECIPES MOST POPULAR WORKOUTS BEST MEN'S RUNNING SHOES. Intense cross-training routines

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If you want a gentler version of this exercise, try doing it without the weight. Guidance: In a standing position, hold a barbell across your chest, with your hands slightly wider than shoulder-width.

Keeping your core tight, press the bar overhead until your arms are fully extended. At the top of the press, pause and slowly lower the bar down to your chest.

If you find this too difficult with a weighted barbell, try replicating the movement with lighter dumbbells or doing it with an unweighted barbell. This is the first weight-training section over with, so now you move onto the second cardio burst.

Guidance: Place the bar on the floor to start. Keep your back straight, bend your knees and crouch down until you can hold the bar with hands slightly wider than shoulder width.

Maintain an upright torso throughout. Keep your back straight and lift the bar from the floor, initiating the movement with the legs.

When the bar reaches thigh height, push your hips through to complete the movement. Guidance : Holding a dumbbell in each hand, lie back on the bench and position the dumbbells to either side of your torso, in line with your shoulder horizontally — you should feel a stretch across the chest in the starting position.

Press the dumbbells up, meeting them in the middle. Slowly lower them back to the starting position and repeat. Guidance: Place dumbbells on the floor, either side of a weights bench. Set the bench to a slight incline and lie face down, with your chest being supported by the bench.

Take a dumbbell in each hand and row them up to chest height, squeezing the shoulder blades together at the top of the movement.

At the top, pause and slowly lower them back down. Need something a little gentler? Try the option illustrated in the photo above. Place one knee and one arm on a bench, then — with control — pick up a dumbbell and bring it in line with your torso.

Repeat on the other side. Here, we want you to work as hard and as fast as you can — this is the chance to ramp up the calorie burn for the last time. Guidance: The final exercise here is the single leg plank — a core exercise to finish off the workout. Support your weight on your forearms and your toes.

Keep your back straight and your core tight. Lift one foot off the floor for 10 seconds, then repeat on the other side. Alternate this way for the entire minute.

Maintain this position without letting your back sag or your core over-rotate. If you need a gentler variation, try the standard plank for a 30 second duration. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.

Steve Hoyles is a personal trainer, weightlifting coach and gym owner based in the UK. Try New Things. Even when it comes to cross-training, it's easy to get stuck in a rut. Plan to switch up your cross-training workout roughly once a month. You can do this in four different ways:.

Think About Impact. One other way to think about incorporating cross-training is to consider the level of impact your current workout has so you can select a cross-training routine that counterbalances that impact.

You see, high-impact and weight-bearing exercises help build muscle mass and bone density, but they also place greater stress on your bones and joints.

If your routine consists heavily of high-impact activities like running and jumping, it's a good idea to cross-train with lower-impact activities like swimming, cycling, or rowing.

The reverse is true as well. If your primary workout is lower-impact, it's a good idea to incorporate weight-bearing or higher-impact exercises into your cross-training routine.

For example, swimmers may want to cross-train with strength training or dancing. If you need a place to start, consider the following information on cross-training for specific sports, activities, and goals:.

At the end of the day, there's no right or wrong way to go about implementing a cross-training routine. Don't waste time overanalyzing your decisions or getting caught up in the "rules.

The goal is to develop better health through the cultivation of well-balanced measures of physical fitness. This won't happen overnight, so start by choosing a cross-training activity, then stick with it.

After a month, you can reassess. There's simply no need to stress about how to get started. By Laura Williams, MSEd, ASCM-CEP Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Laura Williams, MSEd, ASCM-CEP. Laura Williams, MSEd, ASCM-CEP. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

Learn about our editorial process. Learn more. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Reviewed by Heather Black, CPT. Learn about our Review Board. Table of Contents View All. Table of Contents. What Is Cross-Training? Top 7 Things to Know.

Planning a Cross-Training Workout. Cross-Training Workouts. Cardiovascular endurance : The ability of your heart and lungs to keep up with your muscles' demands for oxygenated blood and fuel throughout a workout.

Muscular endurance : How long your working muscles are able to continually perform a specific task. Muscular strength : How much force a muscle can exert against resistance how much you can lift in a single bout. Flexibility: The extent of your range of motion around any given joint.

Body composition: The ratio of fat mass to fat-free mass muscle, bone, water, and other tissue as it relates to total health.

It's familiar and doesn't take much thought. You enjoy it. You're good at it. Add one or two cross-training workouts to your schedule. Replace one or two workouts on your schedule. Tack cross-training onto a few of your current workouts.

Want real leg burn without any weight? Try single-leg squats. Split squats, Bulgarian split squats, and TRX-supported pistols are some examples.

Perhaps the ultimate core-building exercise, planks teach you to brace your core to protect your spine and build up stamina in the core musculature. This classic but tough exercise is arguably the most effective way to build upper-body pulling strength.

Pull-ups are especially helpful for swimmers, rowers, and skiers, but also have a place in the cross-training routines of other endurance sports. See the best pull-up bars. RELATED: Best Back Exercises.

This is where things can get a little tricky for endurance athletes. Because endurance athletes already perform so much aerobic activity, most personal trainers will not prescribe more cardio exercise. There are different types of cardiovascular exercise that endurance athletes can still perform outside of their sport.

For example, distance swimmers can benefit from elliptical training , stair-steppers, and even running. But a skier or runner would benefit more from rowing or cycling.

Cross-training is broadly defined as any physical activity that is different from your primary sport. So, for a runner, cross-training is anything but running. For a triathlete, cross-training is anything other than running, cycling , and swimming.

For a cross-country skier, cross-training is anything but that. And so forth. So, cross-training for a runner will include exercises that are not running, but help them get better at running.

Broadly, that would encompass strengthening exercises for the leg muscles specifically calves, hamstrings, and glutes , as well as unilateral single-side and core exercises that act as an antidote to the repetitive movement of running. The benefits of cross-training are many. First and foremost, cross-training helps mitigate your injury risk.

Another study in high school cross-country athletes reports that low-impact aerobic exercises in conjunction with running can both prevent injury and improve performance. It does seem counterintuitive that spending less time and energy on your sport can result in better performance in that sport.

But alas, a study on the relationship between cycling and running reports that distance cyclists can see improvements in bone density, muscular strength and endurance, and exercise tolerance by cross-training with running. Of course, proper periodization and careful application of overload are still important to prevent injury.

Additionally, a meta-analysis of highly trained runners found that a strength training program consisting of two to three sessions per week can improve running economy , which is defined as the relationship between oxygen consumption and running speed see our guide to VO2 max , in distance runners.

Cross-training gives you a physical and mental break from your usual sport. Too much of anything can be a bad thing, no matter how much you love your sport.

Indications of overtraining syndrome include persistent weakness and fatigue; decreased performance despite more training; unintentional weight loss; and decline in motivation to perform your sport.

Anyone whose workout routine consists primarily of high-volume cardio workouts will benefit from cross-training exercises. If you do any of the following, consider adding cross-training activities into your training schedule:.

Of course, any type of athlete can benefit from cross-training, but endurance athletes in particular will benefit from the strength exercises above.

The frequency of cross-training depends on many factors unique to your specific sport and training plan. For the most part, trainers recommend two to three dedicated cross-training sessions per week to support optimal performance.

Another option is to tack on shorter sessions focused on a specific skill or movement pattern to the beginning or end of your regularly programmed workouts. You may also opt to include cross-training exercises in your warmups each day. The important thing is to find a balance that works for you: Cross-training should support your regular training, not serve as a detriment to your performance.

Remember that cross-training still counts toward your overall volume of work each week, and doing too much of anything can push you toward overtraining syndrome. Hold a dumbbell of a moderately heavy weight in the hand opposite of the working leg. Woodchops and plank holds, supersets.

Adding cross-training exercises into your training routine can certainly help reduce your risk of injury.

Cross training workouts are cross-trakning. Unlike a pure strength Intensr cardio session, you routinex a Collagen Rich Foods of Intense cross-training routines boxes within the one gym Intense cross-training routines when you cross train. You will experience variety in a single workout, so your motivation stays high. The plan is to keep the rest periods at no longer than 60 seconds between sets. Lift a weight you can manage all of reps of each exercise with, but you should be fatigued at the end of each set. Intense cross-training routines Dross-training Capritto, CPT, CNC, CES, CF-L1. Expert Verified by Nicole Davis, CPT, PN1-NC. We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures.

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4 thoughts on “Intense cross-training routines

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