Introduction To Cross Training

One of the primary reasons as to why so many people discontinue their fitness program, a few days into the same, is because of boredom. Several people complain that doing the same exercises every single day doesn’t sounds like fun and eventually it become too much of a chore which they feel like avoiding.

Ironically, the aftermath of such a situation is not very good either, since such individuals are usually left with mental stress which comes about by not finishing something which they started so enthusiastically. This sort of approach is sure to dampen their spirit towards achieving a fit body when they might join a fitness program in the future.

A remedy to prevent such a thing from happening can be found in something known as “Cross- Training”. Chances are good that you might have come across this term in case you’ve been to gym for any substantial period of time. In its simplest definition, cross training is a way of adding variety to your exercise program in order to get rid of “Plateau” or boredom. It also serves the additional purpose of reducing the risk of injury.

During extended periods of following the same exercise regimen, it so often happens that the same muscles, bones and joints are continuously subjected to the stresses of same activity. This is especially true in case of strength training and rigorous toning. Cross training is basically designed to give a break to such muscles by substantially toning down the stresses. Cross training also provides a unique opportunity to make the fitness routine more interesting and easier to maintain.

Athletes incorporating cross training into their practice have often reported increased overall fitness and enhanced physical performance. However, it must be pointed out that cross training is not just for athletes and super athletes.

In case you’re someone who doesn’t belong to the gym or even play sports, there are several fitness activities which you can mix and match for designing your own cross training program. Remember, this must only be done when you feel like taking a little break from your regular exercise routine. Perhaps the easiest way to cross train yourself is by starting to alternate activities. For example, you can walk one day, jog, cycle or swim the next. These activities can also be combined in a single workout by alternating them after regular intervals. For example, you can spend five minutes on a treadmill followed by five minutes on a stationary cycle and so on for a total of 20 minutes.

One common technique employed by people engaging in cross training is to mix a low intensity aerobic activity with a high intensity one. This is primarily done to increase the endurance level of body, which will help you immensely in going through your regular day with utmost vigor. You can achieve this easily by doing cycling for 10 minutes followed by 10 minutes of stair stepping or rope jumping. To gain better results, you should gradually increase the time spent on high intensity activity.

Exercise within Target Heart Rate

In case you’re pursuing any kind of aerobic workout as your standard fitness program, then you need to know about a term called “Target Heart Rate”. Basically, this term is used as a scientific parameter to gauge the results which you can achieve by following a specific workout. In case you’re trying to burn fat and lose weight, then you can expect the best results by working out within your target heart rate.

With that background, here’s how you can calculate your target heart rate. Let’s say that you’re a 50 year old, then your maximal heart rate is 220-your age= 170. Now take 70 and 90 percent of that value. So 70 percent of 170 beats per minute= 119 beats per minute and 90 percent of 170 beats per minute= 153 beats per minute. Hence, for a 50 year old, the target heart rate is between 119 and 153 beats per minute.

The above formula is just a good starting point for beginners. In actual fact, your heart rate depends on your age and hence your maximum heart rate may be higher or lower than 220 minus your age. Hence, the target heart rate should be used only as a guideline and not something enshrined in stone. Generally speaking, if it seems too hard then use a lower intensity and if it seems too easy then use a higher one.

In case you consider yourself to be an older adult or inactive for quite sometime, then it would be better to aim for 50 to 70 percent of your maximum heart rate rather than going for 70 to 90 percent range.

Once you’ve decided your target heart rate then you must make a firm commitment to work out within this range. There is nothing to gain by working out below your range since it’ll not help much to burn your body fat. In case you’re exercising above your range then your body is no longer working aerobically but rather an-aerobically. This would also essentially mean that you’re not burning any fat but rather building body endurance. You must use your own subjective judgment in determining whether the intensity of your workout should be higher or lower.

If you’re an absolute newbie to a fitness program then it would be best to stick at the lower end of your target heart rate range. In case you consider yourself to be healthy or leading an active lifestyle then you can aim towards the upper end of the range. In case you’re still undecided about the intensity of your workout then use some good old common sense. If you’re able to workout without putting in too much of effort then you should increase your intensity. Alternatively, make sure your workout isn’t too strenuous that you’re feeling pain or getting short of breath or simply can’t complete the pre set duration of your workout. In case you encounter something of this sort, then decrease your intensity.

You must exercise for the duration needed even if you have to make certain adjustments in your target heart rate range. You must maintain an essential balance between exercise duration and intensity so as to expend 150 to 400 Kilocalories per day. Burning this much energy on a daily basis will ensure a healthy heart and lungs in addition to achieving proper body composition goals.

You can check whether you’re exercising within your target heart rate range by conducting a small calculation during your workout. Simply count your heart beats during 10 seconds of exercise and multiply this number by six. See that the result falls within your target heart rate range. You can count your heart beats by using a digital watch or even a normal watch with a second hand.

Easiest way to count your heart beat is by checking your pulse at the wrist. Just below the base of the thumb, the radial artery can be found (On either wrist). Simply feel the pulse by applying gentle pressure with your fingers and count the same for the duration of 10 seconds.

Basic Aerobic Workout

Increasing the endurance level of the body is usually set as ultimate goal of any aerobic workout. The emphasis of an aerobic or cardio fitness workout is to start slowly and always do too little rather than too much, when in doubt. For example, if running is your goal then you can begin by walking a certain distance that you can complete without feeling fatigued or sore. Your efficiency will improve overtime thus enabling you to walk a greater distance at a faster pace without discomfort. Eventually, you can also try a combination of walking and running once you’ve completed a brisk walk of let’s say 30 minutes.

It is usually recommended that all adults be active at least 30 minutes a day and for 5 to 7 days per week. Hence you should gradually work your way to jogging 30 minutes continuously while decreasing the distance you walk. After achieving these basic levels of activity, it’ll be beneficial to add more aerobic activities to derive more health and fitness benefits.

In case you’re just beginning vigorous activities then you can start with less than 20 minutes and gradually increase the duration of your workout. The amount of time for which you’re required to do an aerobic workout depends on your age. In this context, it’s important to introduce a term called the target heart rate.

Let’s say your age is 40 years, then your maximal heart rate is 220-your age=220-40=180. Now you need to take 70 percent and 90 percent of that value, which in your case would be 70 percent of 180 beats per minute=126 beats per minute and 90 percent of 180 beats per minute=162 beats per minute.

Hence for a 40 year old, the target heart rate range is between126 and 162 beats per minute. Once you’ve done this calculation then you can adjust your aerobic activity between 20 to 60 minutes while remaining within your target heart rate range at all times. In order to eradicate monotony, you can adjust your duration and intensity but only after several weeks of training.

Individuals often ask an important question as to how often should I exercise. In order to answer this, you need to remember that aerobic benefits begin to level off when you work out at high intensity for more than four days a week. However, your heart does get stronger the more you exercise. Due to this, it is recommended to engage in every-other-day workouts. Following such a format will allow improvements in heart function; lower risk of injuries and give muscles and joints a chance to rest. In case you’re engaging in aerobic workout for weight loss reasons, then you need to exercise at high intensity if you’re doing the same for only three days a week.

It’s not just the total time but also the intensity which is equally important when it comes to an aerobic workout. Basically, exercise intensity is a measure of the effort you put in a workout. It is usually expressed as a percentage of oxygen consumption or maximal heart rate (Calculate it as shown previously). Your exercise intensity should be sufficient to increase the functional capacity of cardiovascular and respiratory systems. In case you’re not achieving this then you need to increase your intensity. Several studies have confirmed that cardio-respiratory fitness is enhanced when the training intensity is 75 to 90 percent of maximal heart rate. If you’re de-conditioned or sedentary, then 50 to 70 percent of maximal heart rate would be sufficient.