- How Do You Choose the Program That Is Best Suited for You?
- How Can You Determine Exercise Intensity?
- What Is Cross Training and Why Is It Important?
- The Absolute Minimum
What Is Cross Training and Why Is It Important?
All the protocols in this book recommend including a cross training session during each week of training. Cross training is any activity that does not include running or walking such as swimming, tennis, or weight lifting. These important workouts will help reduce impact stress, allow for recovery, add variety to your weekly exercise routine, and of course, improve your fitness by challenging your heart and muscles.
See Table 3.2 for more suggestions of activities to include on your cross training day.
Table 3.2 Suggestions for Cross Training
Basketball |
Cycling |
Elliptical trainers |
Kickboxing |
Pilates |
Roller skating/blading |
Swimming |
Tai Chi |
Tennis |
Volleyball |
Weight lifting |
Yoga |
Before you head out the door
Know the prescribed intensity of your workout before beginning your walk or run and stick to it! If you want, wear a heart rate monitor or GPS monitor to track your intensity and pace. Remember, the RPE scale can be used at anytime and anywhereno equipment required!
Table 3.2 shows only a small sample of cross training activitiesthere are many, many more! Any activity that is different from walking or running counts as cross training.