Is the fashion of the moment also a great workout? Those who have chosen Cross Training have often started practicing it under the pressure of the fact that it has been described as a complete workout. An activity that works on the muscles of the whole body, also managing to strengthen some groups through a “cross” training.
What is Cross-Training?
It is a training that allows you to practice multiple sports, varying your physical activity, improving muscle tone, and removing boredom, which can afflict many, from the personal trainer to the enthusiast in the gym.
Increasingly appreciated in fitness rooms, it allows you to reduce weak points with functional and intensive training. While bodybuilding often works on isolated muscles, cross-training works at high intensity in the succession of exercises that mobilize all the muscles, with rapid recovery times.
The functional movements of this discipline are inspired by natural movements such as running, pushing, jumping, throwing, pulling to oneself or outdoors, etc. They go to stress all the muscle chains effectively and with remarkable results even after relatively short times.
The intensity and globality of cross fitness have won over many sportsmen and training lovers, who also appreciate functional training personal trainers in their versatility and ability to set up training sessions in a fun way.
The strength of Cross-Training programs is precisely that they are not prefixed and specialized schemes, but free to vary, with the sole constraint of optimizing the neuroendocrine response through high-intensity exercises, studied among the functional ones.
The Benefits of Cross Training
Based on the practice of various sporting activities, this workout prepares different exercises on various muscle groups, with different movements and never repetitive exercises. It also improves aerobic activity by reducing muscle stress in some areas.
A fundamental discipline must be identified among the different ones that you intend to practice and must be accompanied by other exercises that aim to vary and compensate for the work on the muscles. The solutions to vary are different, ranging from bodybuilding with free weights or with equipment, to Pilates, postural gymnastics up to Yoga exercises or stretching.
The benefits of Cross Training are many and, for this reason, in recent times many have thought of joining a workout that works in various respects.
Work on different districts and muscle groups.
Improve the cardio-respiratory system.
Increase efficiency in daily movements.
Develop muscle strength and endurance.
Increases the tone and definition of the muscles.
It decreases fat mass and maintains muscle mass.
Reduces the risks for joints and strains.
Enhance muscle strength at the same time as speed and agility.
Improve coordination and balance.
It allows you not to get bored.
It allows you to work in a sectorial way, avoiding sore muscles.
Cross Training for the Recovery of Physical Fitness
Accessible to everyone, from the functional personal trainer to those who want to improve their physical activity, we have seen how cross-training strains the muscles and enhances sports performance in a global way, with short and intense sessions.
The goal of functional training is to link the movements that stress all the muscle chains present in the body, in short sessions of about 30 minutes. A concentrate on intense sporting activity, which improves the cardiovascular and cardio-respiratory system, promoting weight loss. The progress of cross-training can be seen day after day, for those who follow a constant workout about 3 times a week, for every need.
Speed and muscle strength can be enhanced for those who are already trained at the cardio level, while those who regularly body build will have the opportunity to stimulate the cardio-respiratory system, balancing strength, endurance, and reflex speed.
Cross Training Exercises
During the half-hour or hour available (depending on the functional training program), you will alternate exercises of lifting, weights, and so on to train always in a different way, because the routine is banned from the Cross Training vocabulary.
Between lifts you can perform snatches, presses, cleans, deadlifts, squats, and C&J, while gymnastics can include dip exercises, burpees, push-ups or pull-ups, sit-ups, grips, standing or vertical presses.
Each functional training lesson includes a high-intensity WOD preparation, called Work Of the Day of about 10 minutes. It is possible to foresee activities to be performed in a fixed time with repetitions, as well as Cross-Training exercises to be completed in a short time, the least possible!
The results related to tone and weight loss will be evident in the modeling of the body through functional exercises, which can then be followed by a workout to gain muscle mass and expand its resistance.
In some cases, cross-training exercises are also useful for improving situations of muscle tension, back pain, and lumbar pain. This is because, under the guidance of an expert trainer in Cross Training, you can load the weights on the abdomen and buttocks, relieving some areas of unloading such as the back.
Cross Training and Support Equipment
In Cross Training there are not many devices that can support exercise, but some can enhance functional movements to improve endurance and muscle tone.
The KettleBell can increase the difficulty and intensity of exercise.
The Push Up Gain can improve the thrust movements and deflections.
The Domyos Strap Training can help you strengthen your muscles.
The Medicine Ball promotes functional exercises for agility and joint mobility.
The barbell can be used in pull-ups to increase effort.
The rope is used for cardio workouts.
The bar for pull-ups and muscle strengthening exercises.
The rowing machine for work on different muscle groups is also aimed at mobility.
Within a Cross Training session, we prepare ourselves with a warm-up phase and then proceed with cardio and muscle strengthening exercises, which must also be thought through the use of equipment recommended by the functional training trainer.
At the end of the session, there will be a relaxation phase, necessary after an intense effort and in which the body must be free to recover also through self-massage and stretching.