Cross Training on Athletes Can Help Improve Performance

What is Cross-training?

Jumping Rope is a Kind of Cross-training

Cross-training is an effective way to train muscle groups, decrease the possibility of injuries and build up new set of abilities. It can also decrease tediousness after long hours of doing the same exercise routines. Boredom can occur when an athlete practice the same routinely exercises and can create stressful feelings.

“Cross-training (also known as circuit training) refers to an athlete training in sports other than the one that athlete competes in with a goal of improving overall performance. It takes advantage of the particular effectiveness of each training method, while at the same time attempting to neglect the shortcomings of that method by combining it with other methods that address its weaknesses.”

(http://en.wikipedia.org/wiki/Cross-training)

Does Cross Training Improve Your Performance?

Cross-training also creates ability to diverge stress on a particular muscle group into a positive and productive one. If you are working out for months on a specific part of your body, that group of muscles becomes very stress and will not be able to perform well when the actual competition takes place due to fatigue and exhaustion. Cross-training allows the athlete to change his direction while toning the muscles at the same time. It is also needed to avoid the possibility of injury and strains due to overtraining.

“The term cross training refers to a training routine that involves several different forms of exercise. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.”

(http://sportsmedicine.about.com/od/tipsandtricks/a/Cross_Training.htm)

Athletes and sports-minded people are common nowadays. Olympians and their trainers associate other activities rather than focusing on their respective fields. Runners integrate swimming into their training while swimmers combine running and cycling to condition other parts of their bodies. Professional triathletes use gymnastic movements and other warm up exercise such as jumping ropes on their cross-training.

There are important ways that cross-training can help an athlete. While regular training is very essential to an athlete, consistent training can sometimes lead to negative conditions like muscle stress that will affect the overall performance. Cross-training will avoid that situation and will improve the performance- physically, mentally and emotionally.

Basic Steps When Starting an Exercise Program

Basic Steps When Starting an Exercise Program

Starting an exercise program can be difficult for everyone particularly if you are not an active person. Even physically active individuals find it hard to start and engage to exercise activities or sports. This is because of the fact that many people do not know how to begin or is lack of knowledge when it comes to the preparation techniques. Here are some essential steps to consider when starting an exercise program.

1. If you are preparing an exercise program and you think you are not physically active for quite some time, it is advisable to visit first a physician to check your physical characteristics. It is important to know whether your body can tolerate such physical activities and how much pressure you can stand in terms of exercise routines. It is also advisable to know from your doctor about your health history and your previous condition to see whether you can perform such strenuous tasks.

2. When starting, you should carefully choose your exercise routines. It is essential to pick an exercise program that is suitable for your lifestyle, overall body strength and physical traits. If you want to enhance a specific part of your body, let’s say your biceps, you should choose a type of exercise that develops arms and biceps. Start one day at a time, increasing your intensity as you go on with the process. Know what kind of physical activities you enjoy most as it will trigger your motivation to continue. For example, if you enjoy running or jogging, begin with that type of exercise routine and try other activities as you progress.

3. Motivate yourself. Be positive at all times. Ignore discouragements. Your progress depends on the exercise program you choose and your motivation to go on with the program. There may be a need to increase your effort once you have started the program. Creating an exercise diary can help you keep track of your progress and motivate you to continue your journey. Look forward and always think that you are changing your life by exercising for the long term.

4. Learn the basic techniques when implementing an exercise program. Be sure to learn the proper work out steps. It is also highly recommended to learn the breathing techniques. It is necessary to learn the methods from the experts to avoid injury in the future.

5. Set up your goals. Your objectives are your motivations, too. Your goals can motivate you to continue and constantly remind you that you have to reach for something.

These 5 tips on a healthy exercise program can help you to get started and begin changing your lifestyle into a more productive and healthier life.

The Importance of Keeping an Exercise Diary

Keeping a Daily Exercise Diary

If you are planning to engage on a regular exercise habit, it is important to keep a daily exercise diary. The diary will not only allow you to keep track of your development or record your regular exercise activities but can also be a tool in setting up your goals. Clinical studies show that if an individual can continue exercise routines for one month, he or she would be more likely to go on and never stop. In the same manner that if individual can maintain his or her physical activity for two months, it will be easier for him or her to continue. This is why keeping an exercise diary is important. It will act as a medium for observing the progress and to know what is happening in your exercising activities.

Regular exercise indeed has many advantages. It can enhance physical health, develop muscle tones, sharpen flexibility and mind and create active body. For people with health problems, light but regular exercise routines can strengthen their immune system, control illness symptoms and decrease depression. Studies show that physical activities can activate negative feelings into more positive side. Individuals who are preparing to invest on these routines should have at least a list of their actual exercise activity.

One may think that an exercise diary is only for recording exercises that were done in the past but there are many other things that can be documented. Generally, recording daily exercise activity helps to see the progress in your performance. Recording data such as heart rate, number of exercise routines and food intake can allow you to be more specific in what you are doing. You can also make a list on what are your objectives and accomplish those goals one by one.

Making an evaluation of your performance would also allow you to notice the difference between the actual activity and completing your goals. Let’s say for example that if you accomplished 3 different exercise activities on a Monday, then you should make extra efforts on a Tuesday or Wednesday to increase your accomplishments. Daily exercise diary will provide you historical background as to which exercise is good for you or which physical activities are suitable with your lifestyle.

Having a diary that tracks your performance and your weaknesses can also act as a motivational tool on your part. If you are aware of your weaknesses, you can focus on those weaknesses and make positive results. Remember that the idea is to change your lifestyle and engage in a healthy habit at the same time. Keeping a diary that will record your progress, your objectives and your daily exercise is one way of achieving great results in the future.