Cross-Training Workouts for Females

Do you like to mix things up a bit when it comes to your training workout every day? How about a jog or play volleyball a couple of times a week? Or maybe even perhaps you're a yoga or tai chi enthusiast? If you're focusing on just one activity, chances are you're not in the great shape you think you are. In fact, you could possibly be setting yourself up for injuries, overuse syndromes, or worse still, boredom and becoming an exercise dropout. Cross-training for females is a great workout to stay fully engaged in increasing your fitness level.

Mixing it up with different activities adds variety to your workouts and tends to keep you more engaged over time. It increases your fun and motivation and prevents injury by distributing the stress of exercise among various joints and muscles. You'll also achieve greater all-round conditioning.

Cross-training generally combines aerobic (cardiovascular), strength, and flexibility exercises, either on different days or on the same day. A classic example is the good old gym routine: cycle on a stationary bicycle for 30 minutes, lift weights for 45 minutes, and stretch for 10 to 15 minutes. However, many different combinations will provide the same benefit. Here are some suggestions on how to get started ladies:

Choose activities that work in concert with one another. For example, combine yoga and kickboxing. Yoga is a mind-body exercise that focuses inward, while kickboxing is a let-all-your-aggressions-out workout. Yoga builds strength and flexibility, while kickboxing develops aerobic and muscular endurance.

Like with any new routine you need to look at starting out slowly. One of the biggest mistakes people make is doing too much too soon; Runners may have the cardiovascular fitness for a 45-minute workout, but their thigh muscles aren't in shape for a 45-minute bike ride. It takes time to work yourself into a new workout routine. Different activities use muscles in different ways, so start at a lower intensity for less time.

Substitute new activities rather than adding them when you're starting out. Instead of a 50-minute aerobic session every day looking at combining two different activities like 30 minutes of aerobic exercise with 20 minutes of strength training.

Vary the intensity of your workout. For instance, you might run or do high-step aerobics one day and walk or swim the next. This technique allows you to rest any injured muscles or joints. Also, your body never really just "use" to your workouts and therefore you are consistently moving forward with your fitness level.

Alte
ate between indoor and outdoor activities. Walking outdoors opens the door to wonderful sights, sounds, and smells, but you can also walk on a treadmill at home while watching TV. Variety may be just the boredom buster you need to stay motivated.