10 Ways to Cross Train Like a Pro

Cross training can help you prevent overuse injuries, muscle imbalances and the dreaded mental burnout that comes from doing the same exercise routine day after day. Consider these cross-training exercise options and workout ideas.

1

CrossFit

The Crossfit workout is a popular functional training workout routine. CrossFit builds strength, power, and endurance in a fun, fast workout alternative. Use in the off-season or as part of your standard routine and you will be a much stronger athlete.

2

Swimming

Swimming is a no-impact all-body workout and makes an ideal cross-training alternative for every athlete who needs to build strength, endurance or shoulder mobility. Most exercise requires bone and joint stresses, but in the water, your joints get a break while you keep your heart, lungs, and muscles pumping.

Not a swimmer? Give water running a try instead.

3

Cross Country Skiing

Cross-country skiers have some of the highest VO2Max values of any endurance athletes. The full-body exercise is one of the most demanding and challenging forms of aerobic exercise you can perform. If you have access to ski trails and snow, getting outdoors is a wonderful way to stay fit and cross train.

4

Yoga

Yoga provides a perfect cross-training routine for athletes who play sports that use repetitive movement patterns. Yoga allows you to unwind and unfold tight, overused muscles while providing a gentle all-body workout. Yoga improves flexibility, balance, breathing and muscle stability.

5

Running

Adding running into your regular routine is one of the simplest ways to keep your cardiovascular system strong. If you can run, you can get a great workout anywhere. All you need are your shoes and the motivation to head out the door.

Running is a good weight-bearing exercise that builds bone density and conditions the muscles of the legs, the heart, and lungs. It may also decrease stress and relieve mild depression.

6

Cycling

Cycling provides a low-impact cardiovascular workout that can be as intense or mellow as you want. Cycling strengthens the quadriceps, calves, and glutes, and improves hip and core strength. Use the bike for errand-running or commuting and you have a heart-healthy transit option.

7

Kayaking

Give your legs a break while you build upper body and core strength with kayaking. The rhythmic motion of paddling a kayak is a great cardiovascular workout that can be as vigorous or soothing as you want to make it. And you'll see your surroundings from a whole new perspective.

8

Hiking

Hiking is a cross-training activity that adds variety to your exercise routine. It helps build endurance, agility and balance as you navigate rocks, roots, and uneven surfaces.

Plus, being outdoors is always refreshing. Do be prepared for weather conditions, and take hiking safety precautions to ensure a great day in the wilderness.

9

Core Strength Training

Woman doing core workout — JGI/Tom Grill/Blend Images/Getty Images

The core muscles (muscles supporting the trunk and torso) are the critical for all athletic movement. These muscles stabilize the spine from the pelvis to the head and allow athletes to transfer power to the arms and legs.

All powerful movements in the extremities originate from the center of the body, so building core strength is essential for coordinated and strong athletic movements. All athletes should do basic core strengthening exercises.

10

Rock Climbing

If you want to build strength, agility, and power, rock climbing is a tough, all-body workout. You can learn the basics by participating in sport climbing at an indoor climbing gym, and progress to outdoor, roped climbing if you want a major adrenaline rush while building unbelievable fitness.