Does cross training make you lose weight?
As humans, we are creatures and habit makers. We tend to create routines that guarantee a series of small pleasures or comforts.
Although routine can bring a sense of order in an increasingly chaotic world, it can be counterproductive when training - following the same exercise regimen over and over not only becomes boring, but can lead to workouts that can diminish your results.
Repeating the same activity at the same level makes the body more efficient, which ultimately results in lower calorie expenditure from the activity. In fact, research shows that by sticking to just one activity, the number of calories burned by exercisers can decrease by up to 25%...
For example, if you normally train for 45 minutes four days a week on a treadmill with the same intensity and duration for each workout, over time you won't get as much benefit from it as when you have started.
Your body will get used to the routine, and it will be harder and harder for you to reach your fitness goals. Repetition can also be boring – even with music, TV or a magazine to distract you, exercise can become mundane, which can also decrease the likelihood that you will continue exercising.
Fitness professionals agree that the best solution to avoiding exercise plateaus and training boredom is cross training. Cross-training simply means mixing a variety of exercise activities into a varied regimen. Cross training works through energy efficiency.
It means your body gets used to a certain type of exercise after a while. If you mix it up, you surprise your body, which reacts by burning more calories in an effort to "adapt" to the new exercise. For example, if you play tennis after a long time, you feel bad the next day, because it's something new for your body.
By playing more often, it becomes easier to adapt (time to try something new?)
Do you exercise in a gym? Instead of spending 45 minutes on a treadmill each time, hop on an exercise bike for 30 minutes, then spend 15 minutes on a stairlift. Swim one day and lift weights another day.
Health clubs offering a wide selection of group exercise classes make cross training a breeze; once a week, try indoor cycling, aerobics with walking, or kickboxing. Check out new classes that focus on stretching and toning, like Pilates or yoga.
Home exercisers also have other options. Some treadmills can be raised to climb a steep hill one day, lowered to run flat the next. You can also vary the level of intensity by alternating between intense exercises and easy exercises for five minutes.
High-end equipment usually offers different exercise programs to help spice up your workout. Just try experimenting - even playing a recreational volleyball or softball league can add to a well-balanced and varied training regimen.
Clinical studies show that most people reach a plateau in their exercise program between the sixth and eighth week.
People who exercise should make sure that they change their program at least as often to maintain the effectiveness of their training and avoid boredom. The ideal would be to alternate at least two different activities each day or to carry them out as part of the same training session.
By taking the routine out of exercise, fitness enthusiasts can derive positive results and enjoyment from their workouts. The result - feeling better, looking better - after all, variety is the spice of life.