Cross-Training: The Best of All Worlds
by Nan Kappeler (topic expert: fitness)

After committing to a regular walking program for the past several years, you probably consider yourself in pretty good shape. The scale tilts towards the lighter side and that extra belt notch you've taken in proves your fitness program is working. But after a weekend water skiing with friends, it hurts to bend over. At work, just walking up a flight of stairs leaves you winded. You may actually be in very good shape - for walking. But when other forms of activities are omitted from a fitness program, some muscles are neglected, leaving you feeling rather "out of shape" when you may just need to become "cross-fit."

Cross-training, which involves combining two or more physical exercises such as walking and swimming, isn't a new fad. It's actually been around for years, but is often associated with elite athletes who enhance their fitness by integrating additional activities into their training. Regardless of your athletic skill level, we can all reap the benefits of participating in different exercises, which include fewer injuries, increased flexibility and strength. This doesn't mean you'll be snubbing the ladies' walking group, but incorporating some new tactics could give the whole group additional a fitness boost.

To become truly "cross-fit," you don't have to engage in a grueling triathlon, but you can learn how to train efficiently from these athletes. After all, those somewhat obsessive (okay, very obsessive) triathletes have perfected the ability to incorporate three sports, swimming, biking and running into their weekly workout schedule. We can utilize the same tactics that multisport athletes use to reach their peak performance by training more efficiently and adding a variety of activities into your workouts.

Adding an additional exercise doesn't have to mean extra time. Consider your usual 60-minute walk around a lake. Add two sets of ten push-ups at the end for upper body strength. Incorporate several hills into the route to work hamstrings and quadriceps muscles. During warmer months, trade a day of walking for swimming, which decreases the impact to your feet and improves upper body strength. An hour of yoga can help stretch all muscles and tone your core.

Alternating intensities within your workout can also help recruit additional muscles and improve overall fitness. Try increasing your pace for 10 minutes, followed by an easier pace for the next 10 minutes. A yoga class that stretches the muscles and relaxes the mind is a nice change from a sweaty cardiovascular exercise performed in a noisy gym.

Be creative when planning your weekly workout schedule. Don't be afraid of combining exercises or trying a new class or sport. Consider adding these exercises to your current routine.

Cardiovascular Exercises- Add a day of swimming, cycling, stair climbing, rowing, spin or aerobics class. Using different muscles will burn more calories, resulting in weight loss. Aim to perform up to 60-minutes three-times a week.

Strength Training- Try using free weights, bands, or machines to gain muscles mass and avoid the onset of osteoporosis. Circuit training classes, where you perform one exercise for approximately one-minute, then move to another can be a great cross-training workout.

Flexibility- Incorporate a stretching program to increase your range of motion. This can help prevent injuries such as muscles strains and tears. Try to hold each stretch at least 30 seconds. Stretch major muscles such as hamstrings, quadriceps, bicep, triceps and back groups.

Balance Drills- Do specific exercises that focus on improving your balance.  This can improve your ankle stability and prevent falls. Check local community centers for classes.

Design a program that suits your needs and schedule. You can change the order you do them in, or do two on the same day. With so many activities to do, you should never be bored during exercise. If you want to see all the benefits of exercise, choose to cross train.