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If you use cross-training to improve your health and fitness, e-mail us your story including what exercises and schedules you use to achieve the best results. Be sure to include your initials, city, and state so that we can include it with your story.
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If you want to chisel your abs and show off your biceps, you'll have to get rid of the fat first.
Be sure to keep in mind that gaining weight took time and losing it will require some time, too.
Don't expect to work out for two weeks and get a body like those people on the television commercials.
Be kind to yourself.
Set reasonable goals.
In very short order, you will achieve the results you seek.
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All over conditioning or "cross training" is an exercise program designed to improve flexibility, muscle tone and strength, and provide aerobic benefit. By limiting yourself to a single-purpose workout, you can miss the benefits of the two other categories.
If you are working out to achieve total fitness, then a balanced fitness program is required. The program should include a variety of activities that can be alternated day to day.
The benefits of cross training are many, but here are just a few:
- Develop and condition the entire body instead of a specific area
- Maintain motivation with variety
- Prevent repetitive stress injuries to specific joints
- Reduce the risk of injury by building strength and flexibility
- Improve circulation and heart condition
- Improve overall health
There are four basic types of exercise and each should be introduced into your routine as often as possible. It is best to select one activity from each group and develop a program around those four activities. Trying to accomplish each activity in each group can lead to frustration. Of course, if you are already in good shape and are used to exercising regularly, introducing additional activities or alternating between activities within a specific group can add variety to your program and keep you motivated.
Group 1 - Cardiorespiratory (Aerobic)
- Aerobics - learn more
- Cross-country skiing
- Cycling
- Jogging
- Rollerblading or skating
- Rowing
- Running
- Swimming
- Walking
Group 2 - Flexibility
Group 3 - Endurance
- Calesthenics (push-ups, sit-ups, etc.)
- Isometrics
- Weight lifting using light weights and high repetitions
Group 4 - Strength
- Isometrics (pushing against an immovable object (wall, etc.))
- Weight lifting using heavier weights with fewer repetitions
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