Cross training

Cross training.  Do you do it?  If you're a one sport person (like a runner or walker), you should be cross training, too.


Cross training is adding different modes of exercises into your routine.  For example: if your only form of cardio is running, add an extra day of swimming or spin class.  

Here are just a few benefits of cross training: 

• By using your muscles differently (and in some cases, different muscles) you run less risk of injury/over training. 
• You develop a new set of skills.  
• Helps you maintain, and probably improve, your fitness level.
• Reduces boredom of doing the same thing all the time.
• Helps you to stay flexible in your schedule.  

Here are some examples of modes of exercises you can use:

Cardio

• Walking
• Running
• Swimming
• Elliptical
• Spin class
• Row machine
• Cycling

Strength training/other

• Machines & free weights
• Tubes, bands & stability ball
• Pilates, yoga
• Calisthenics (pushups, pullups, crunches, etc) 
• Circuit training, plyometrics

Give yourself one day per week to try a new exercise and reap the rewards of being overall fit, healthy and injury free!

RICE and relaxing

Here's a little pop quiz for you.  Do you remember the acronym RICE stands for? 

Rest

Ice

Compression

Elevation

Just about everyone who's an athlete has become familiar with this at some point.   

First rest your body.  Ice the affected area.  You may need to wrap it in an ACE bandage, and of course, don't forget to elevate.  

I'm not saying that you're going to become injured if you participate in our programs, far from it!  Hopefully you won't ever need this advice, but you may be interested in knowing you can rest, ice and elevate, even when you're not injured.  

Let me tell you what I like to do when I come home from a particularly taxing run or bike, you might want to try it.  

Lie down and prop your feet up on a few pillows.  Put some ice on your knees, or wherever you feel like you can use some relief (the picture shows the athlete icing their quads).  It feels great to relax as the blood flows back down your legs and the ice pack is working it's magic.  Try it and see what you think!  

See also: ice baths!