Cross-Training The Benefits of Cross-Training By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on December 11, 2019 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michael Lau, PT, DPT, CSCS Medically reviewed by Michael Lau, PT, DPT, CSCS Facebook LinkedIn Twitter Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Learn about our Medical Review Board Print Cultura / Chad Springer / Getty Images You may be a dedicated runner or cyclist and enjoy exercising several times a week. However, if you aren't cross-training, you could be setting yourself up for injury or mental burnout. Cross-training simply means mixing up your exercise routine by incorporating several different types of exercise. This works more muscle groups, improves agility, and makes it easier to participate in a variety of recreational sports. In addition, cross-training reduces boredom, which many people find helps to keep them motivated. What Is Cross-Training? It's essential for an athlete to train specifically for their sport if they want to excel. But cross-training is a beneficial way to achieve and maintain a higher level of overall fitness. For example, if your favored form of exercise is biking, you might swim each week too. Your swim workouts help 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. Benefits of Cross-Training Cross-training is a great way to condition different muscle groups, develop a new set of skills, and reduce the boredom that creeps in after months of the same exercise routines. Cross-training also allows you to vary the stress placed on specific muscles and even your cardiovascular system. After months of the same movements, your body becomes extremely efficient at performing those movements. While that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training. Rather than continuing to improve, you simply maintain a certain level of fitness. Cross-training also reduces the risk of injury from repetitive strain or overuse, and offers additional benefits: Provides flexibility in your training needs and plans (if the pool is closed, you can go for a run instead)Allows you to continue to train while injuredConditions the entire body, not just specific muscle groupsImproves skill, agility, and balanceProduces a higher level of all-around conditioningWorks some muscles while others rest and recover How to Create a Cross-Training Routine When developing a cross-training routine, the goal is to select exercises that require different movements than your preferred activity. For example, runners may want to include racquetball, swimming, or weight training. Adding circuit training, sprinting, plyometrics, and other forms of skill conditioning, such as balance training, is a well-rounded option as well. To customize your personal cross-training routine, select exercises from each group below. Depending on how often you work out, aim to use this cross-train routine at least once or twice a week. Cardiovascular Exercise While cardio primarily works your heart and lungs, these exercises all work on various muscle groups. Cycling Racquetball/basketball/other court sports Rope jumping Rowing Running Skating (inline or ice) Skiing Stair climbing Swimming Also consider adding speed, agility, and balance drills to your regular cardio workout. Strength Training Strength training increases muscle and bone strength, improves balance and coordination, and boosts your metabolism. Pick one or more of these to add strength training to your exercise routine, Calisthenics, such as push-ups, crunches, and pull-ups Free weights Tubing and bands Weight machines Flexibility and Balance Training Flexibility and balance are important for overall wellness at any age or level of physical fitness. Regardless of the type of exercise you do, it is crucial to stretch after a workout to reduce pain and injury. BOSU balance training Pilates Stretching Yoga Cross-Training Frequency Depending on your current workout schedule and the amount of time you have, aim to cross-train at least once or twice a week in addition to or in place of your usual routine. You can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match your sports and change your routine on a regular basis. Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance, and coordination. Cross-training can help ensure you achieve all these benefits. Selecting and Performing Cross-Training Workouts Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Academy of Orthopaedic Surgeons. Cross training. Published 2011. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit