Cross training: engaging in physical activity that’s outside an athlete’s main sport. Sounds like something for the pros? Well, yes, but cross training benefits everyone. Repetitive exercise (especially high impact or resistance) stresses the same joints, muscles and bones, potentially leading to damage. Mixing things up – cross training – is restorative and works other areas of the body, reducing fatigue and strain, and improving strength and performance. Mental health gets a boost too!
Cross training: what is it exactly?
The options are vast. Popular cross training includes yoga/hot yoga, Pilates/hot Pilates/Reformer Pilates, group exercise such as HIIT or core workouts, swimming and weight training/strength training. Even if your core activity is one of these examples, choose another to complement your regime. Perhaps you need more cardiovascular exercise, or something more mindful. Once the benefits kick in, you’ll be back for more.
“All the [muscle] tearing is done in training. It can also raise cortisol levels and be mentally taxing due to vigorous output. Yoga practice relaxes my mind, and I am also confident I won’t get injured. I stay consistent, weekly, to reap the benefits.”
Billy, Pro Boxer, HYC Member
Benefits of cross training
By adding varied training techniques to your regular schedule, you get a more rounded skillset. For example:
- Your body adapts to different challenges, improving power, stamina, metabolism and fitness
- Cross training strengthens – rather than stresses – those muscles and joints used repeatedly in your main sport/activity
- You can work on imbalances. Unilateral and isometric exercises, yoga and Pilates are great for improving your ‘weaker side’
- Maintain motivation, confidence and mindfulness
- Cross training addresses niggles and allows you to continue exercising if you need to rest from your usual sport/class
- Burn calories and improve cardiovascular health
- Work a broad range of muscles and muscle groups
- Improve physical skills you never knew you lacked! These include balance, flexibility, co-ordination and mobility – crucial for all sports and to maintain fitness and wellbeing.
Cross training will help you listen, respect and respond to your body’s needs in order to stay active and injury-free. Gentle or low impact cross training counts as active recovery: the ‘Sweat’ app explains that rest days (including those with lighter activities) give your body and mind an opportunity to consolidate the hard work you’ve done. This is when muscles recover, repair, adapt and become stronger. It also helps prevent fatigue from overtraining.
“I thought ‘more running’ was the only way to improve, but in fact it was taking its toll on my body. Hot yoga and strength training have made me faster and stronger, I’ve achieved Personal Bests in my forties and have been injury free for years.”
Emma, Runner, HYC and TTC member
How much cross training should I do?
That’s up to you, but probably more than 10 minutes’ foam rolling! Start with an hour a week and build up. Signs that you’re in need of cross training include:
- On-going muscle or joint soreness
- Lacking motivation or feeling like you’ve plateaued
- Recurring injuries and niggles that don’t settle
- Pain when you train
- Feeling stressed instead of accomplished
If you’re already feeling burnt out or sore, it’s overdue! Start now.
“When the tank is empty, yin yoga [a slow and steady practice] will lift me, rather than leave me burnt out, and I can approach my sessions better.”
Billy, Pro Boxer, HYM Member
Cross training examples
Maria, golf enthusiast and TTC member, started personal training to alleviate knee pain and lose weight. She now follows a weekly routine of sprint/spin classes, daily gym workouts, cardio circuits and Pilates: a great example of hard work and active recovery.
The golden rule of cross training is to find something you can enjoy and commit to, that doesn’t overlap too much with your other activities/sport. If you’re a runner, swimming will work muscles underused in running (such as back muscles) and improve your form. Golfers find that yoga improves imbalances typically found in the hip, shoulder, core and spine and improves comfort, pelvic rotation and swing. If yoga is your go-to activity, adding strength training will support your joints and challenge yourself a little more. Such load bearing is essential for both men and women to combat osteoporosis (brittle bones).
“The benefits of regular strength and cardio are well known, particularly as you get older, but I had no idea what a difference it can make. Clearly, you have to commit to the process. Consistency is key.”
Maria, Golf enthusiast, TTC Member
When swimmers aren’t completing drills, they can be found strengthening their quads, pecs and lats in the gym. Many pro footballers choose Pilates to improve control, alignment and core strength (when Joseph Pilates invented his practice in the 1920s, it was aimed at men and called Contrology!). Calmer activities such as Yin Yoga or Body Balance provide a restorative break from more fast-paced sports or hobbies whilst giving your muscles a well-deserved deep stretch. If you’re already spending hours in the gym, cross training on the hot yoga mat will improve mobility, flexibility and body awareness to lift more, safely.
At the Thames Club, we make it easy to build cross training into your schedule through PT, EGYM, Hot Yoga and Reformer Pilates, pool sessions and a varied class timetable. On Saturday 24th March, join Billy and Laura for an hour of boxing skill and practice, followed by 50 minutes of gentle yoga flow to release, stretch and repair muscle and deep tissue. Book now!
“The improvements have been totally astonishing. I have taken 16 years off my metabolic age and have postponed my knee replacement as I am virtually pain free. My blood pressure and cholesterol levels have fallen, and I’ve lost three stone in weight. I have loads more energy and genuinely feel fantastic.”
Maria, Golf enthusiast, TTC Member