CROSS-TRAINING: WHAT’S THAT?
Cross-training or functional training is emerging as the most effective fitness discipline to improve your overall health status, especially your cardio-respiratory system, offering greater ease in your daily movements, improved muscle power, fat reduction, and improved muscular support. Cross-training is also effective for physical preparation for another sport.
Accessible to all, this training method combines different activities and works on several physical axes in one session.
In recent years, it has become a trendy sport, accessible to all, which tends to be seen as THE fitness discipline. It’s different from other methods:
• the intensity is higher than in a conventional workout with a series of exercises that mobilise all the muscles with a short recovery time (the higher the intensity, the more difficult the exercises become).
• functional movements require all the muscle chains to produce a natural movement such as running, jumping, pushing, throwing, pulling...
• the great variety of exercises makes sessions very varied and fun.
These three principles make cross-training a unique and very effective method. With cross-training, there’s no routine!
5 GOOD REASONS TO GO CROSS-TRAINING
Cross-training is a unique and highly effective training method for 5 different reasons:
THE LENGTH OF SESSIONS
The sessions are very short and so ideal for people who have little time to devote to sport. By training for about 30 minutes 3 times a week, you’ll see improvements in the cardio-respiratory system, muscle strength, loss of fat and good maintenance or an increase in muscle mass.
EFFECTIVENESS AND PROGRESS OBSERVED
Whether you’re a beginner or an experienced athlete, all physical qualities are used during a week of cross-training, which means everyone can make progress. For example, a runner won’t make progress from a cardio point of view (he won’t regress either!), but may improve his strength, speed, explosiveness ... qualities that he doesn’t usually use.
VARIED AND FUN EXERCISES
The general objective of cross-training is to become as complete as possible, that is to say, to have a balanced body between strength and endurance. Each suggested session is constructed differently to avoid routine. So you maintain the desire and pleasure of exercising to the fullest!
DEVELOPMENT AND MAINTENANCE OF PHYSICAL CAPABILITIES:
• cardiovascular and respiratory endurance
• muscular endurance
• improved tone and muscle pattern
CROSS-TRAINING DOESN’T REQUIRE MUCH EQUIPMENT
For cross-training, there’s no need to invest in heavy equipment or various weights machines. Let's look at it by movement:
• Pushing movements like pumps can be done with Push Up Gain
• Drawing or pulling simply requires a traction bar
• Core stabilisation exercises can use a Domyos Training Strap
• For so-called functional movements, you can choose the Kettle Bell, Medicine Ball or even a weighted vest to increase the difficulty.
HOW DOES A CROSS-TRAINING SESSION PAN OUT?
A cross-training session lasts about an hour. It is divided up as follows:
• The warm-up phase to prepare the body for exercise
• The main part of the session which mixes cardiovascular exercises and/or bodybuilding
• The warm-down: active recuperation, relaxation, auto massages, deep strengthening work...