12 Benefits of Cross Training

The concept of cross training is nothing new. I can remember as a child, going to a sports store to buy shoes and wondering what a cross trainer shoe is and what cross training actually meant.

Athletic events such as the decathlon and pentathlon have been a part of the Olympic Games for more than 100 years.  Other cross training type sports which have become more popular in recent years include triathlons and CrossFit – not only at an elite level but armature too as means of fitness.

It’s good understand that whatever sport or exercise you choose to engage in, there are specific areas of the body which will be placed under more stress or repetitive load and the injuries that may result as a consequence of this. I notice that high impact exercises such as running result in high rates of injuries because of overuse and research has also shown this1. Triathletes, for example, suffer the greatest proportion of their injuries as a result of running compared to cycling or swimming.

Sports specific training is essential for any athlete - elite or armature – to ensure the skills are as efficient as possible and are conducted with correct biomechanical movements and automated reflexes.  Cross training – or exposing your body to several types of exercise – can improve performance for an athlete of any level.  When the body is exposed to different tasks and intensities of exercise this avoids plateaus in strength and agility gains. 

12 benefits of cross training include:

1. Improved cardiovascular fitness;
2. Increased respiratory efficiency with better oxygen uptake;
3. Weight loss and/or changed body shape;
4. Improved muscle strength and motor control;
5. Increased energy/less fatigue;
6. Improved psychological wellbeing;
7. Rest and recovery of tired or strained muscles and joints;
8. Reduced loading to joint cartilage (when non-impact exercise added eg. cycling, swimming);
9. Stimulation of bone growth/turnover (when impact exercise or strength training added eg. weights, tennis, jogging);
10. Injury prevention;
11. Combating boredom with exercise routine/increased motivation;
12. Core stability focus (when added exercises such as Clinical Exercise).

The addition of a Clinical Exercise session to your weekly exercise routine can make a dramatic difference to sports performance if you have poor core strength.  Clinical Exercise strengthens your trunk and pelvic muscles which make up the centre of your body to which your arms and legs attach.  If your arms and legs have a more stable base to work from, muscle biomechanics, strength and agility will improve leading to gains in distance, speed and power.

What you can add to your cross training program

Other common overuse injuries include hip and knee pain, ankle and foot pain, lower back pain and osteoarthritis and are commonly seen in athletes participating in high impact sports such as football, tennis, netball and running as already mentioned.  If this is you - think about adjusting your exercise routine to incorporate rest/stretching days and exercises like swimming or cycling, Clinical Exercise, yoga or weight training.  Conversely, if you are a swimmer, adding loaded exercises with the aim of improving bone density and muscle strength (such as a weights session) you’ll be able to enhance your overall health and wellbeing.

Let’s all change up our exercise routines, look after our bodies, and stay healthy and happy! To start on the right track see your local Back In Motion physio about a one-on-one personal training session.

Nicole Tayler - Physiotherapist and Director, Back In Motion Patterson Lakes

Nicole is the Practice Director and Principal Physiotherapist at Back In Motion Patterson Lakes. Nicole graduated from the University of Melbourne with Honours in 2007. Nicole has a passion for women's health and hopes pursue further professional development in this area.

1. McGrath A. C., Finch, C. F. (1996) Running the race against injuries: A review of the literature, Monash University, Accident Research Centre