Crosstraining — Staying Fit Through the Winter

By David Sobolik

Wintertime activity can be challenging here in the Northwest. Our day’s are shorter, the nights are longer, and let’s face it… it rains a lot! As if that’s not bad enough, from time to time our normal walking routine can get old. The reality is that sometimes we just need a little change to regain some lost motivation. Perhaps you should ask yourself these questions: Do I ever get bored with my same walking routine? Do I sometimes feel as though no matter how long or fast I walk, I just can’t get beyond my current fitness level? If so, then perhaps it’s time to consider crosstraining.

What is crosstraining?

Basically, crosstraining is the combination of implementing two or more types of exercise into your physical activity routine. For example, instead of walking every day, you walk one day and bike or swim the next. When you repeat the same movements of exercises over and over, it can make you a very good walker. But it also can keep you from moving beyond a certain level of conditioning and puts you at risk for injury from overworking the same muscles. By working different muscles, crosstraining helps you to avoid injury and reach new levels of fitness.
Here are a few great crosstraining activities in each of the four major fitness categories that you can choose as an alternative to walking:

Endurance
Swimming, dancing, cycling (outdoor and stationary), jumping rope, rowing, stair climbing, elliptical trainer, snowshoeing, hiking.
Strength
Free weights, weight machines/circuit training, bands and tubes, stair climbing, elliptical trainer, Pilates, snowshoeing, hiking.
Flexibility
Yoga, Pilates, ballet, other stretching exercises.
Balance
Yoga, Tai Chi, snowshoeing, leg-strengthening exercises (machines, weights, chair exercises, stair climbing).

Crosstraining offers advantages for both competitive walkers and those who walk simply to keep in shape and manage their weight. Why should you crosstrain? In addition to a few of the aforementioned benefits, here are more:
• Crosstraining adds variety to your workouts to keep you interested. You can use traditional training methods like cycling and swimming as well as exercise on various machines or enjoy the mountains by snowshoeing.
• Crosstraining develops your entire body, rather than specific parts or energy systems (aerobic versus anaerobic).
• Crosstraining will distribute the load of training among various body parts, thus reducing the risk of injury.
• Crosstraining keeps you training while you’re injured. When one body part is injured, you can train using different muscles and joints.

In the Gym
Activities that you may want to consider include: Step aerobics, stair climbing, elliptical trainer, and weight training. Almost all local gyms or health clubs will have these items available. The following are a few questions you should ask yourself when selecting your health club of choice:
• Are staff members friendly and helpful?
• Is the club clean and well maintained?
• Do fitness staff members have appropriate educational backgrounds and/or certification from nationally recognized certifying agencies?
• Are new members provided with a club orientation and instruction on how to use equipment?
• Does the club have the cardiovascular resistance equipment I want and need to achieve my fitness goals?
• Are there long lines at the equipment, or crowded aerobics classes at the time I would be using the club?
• Is childcare available?
• Parking?

If you have not used a gym or health club before, don’t be intimidated. Choose the club that best fits your personality, wants, and desires. Be sure to seek the help and guidance of certified personal trainers to help you become familiar with the equipment and ensure that you get started on the right foot!

Studio Workouts
I recommend looking for a local yoga/Pilates studio where its sole focus is yoga or Pilates. The professionals at these locations are specially trained with the proper certification offering one-on-one attention, as well as small class size offerings that ensure you receive the greatest attention.

What will you gain from these activities? How about core stability and balance, increased flexibility, complete detoxification, toning of muscles, and an increased lubrication of joints, ligaments, and tendons to name a few.

Can’t Stay Inside?
If you’re looking for an outdoor alternative to walking, then I recommend hiking and snowshoeing. These activities will help you build both your strength and endurance, while your options of locations to choose from are all within an hour.

Regardless of the exercise you choose, remember to start a new activity slowly, and gradually build on your routine. Allow enough time at the beginning and end of your workout to warm up and cool down. Consult your doctor before starting a new routine if you have specific health concerns. Happy Trails!

David Sobolik has a degree in Exercise Physiology and is the co-founder of Fit Right Northwest, Portland and Vancouver. For more information you may contact Dave at dave@fitrightnw.com or www.fitrightnw.com.