Invest in Cross Training
Fitness currently encompasses several concepts. Cross-training is a concept that is in vogue in the world of Fitness. Cross training is a concept that is sometimes the target of preconceived ideas. Personal Trainers look at how this training method works.
The cross-training encompasses exercises performed with body weight, interval training, and strength training, most of which are related to day-to-day activities.
In a global way, more and more, fitness practitioners complain of traditional vision and have a greater tendency to follow the Cross Training vision.
All the cross training is based on the fact of adopting functional movements, simulating how we move in real life, especially everyday actions such as turning, crouching, pulling, pushing, lunging, flexing, twisting, jumping , the variability of the training, being this always different in each training session and requesting the HIIT training to increase the cardiovascular fitness.
In cross training we must do a structured training schedule in order to work with all the physical and coordinate conditions.
We must vary the type of training / class in order to prepare the body for any task, developing the central and peripheral component in the training, thus favoring the varied but structured training throughout the week.
The variability will combat the monotony that sometimes tends to install in the training process.
An important cross-training factor is HIIT, being characterized as a Cardiovascular Training Method that combines periods of intense exertion (75 to 85% HRmax) with recovery periods.
The HIIT allows to develop the capacity of work in all the energetic routes (CP, Glycolytic, Oxidative), being that it gives greater emphasis to the Anaerobic component.
It is necessary to take into account the principles of training, and we should privilege the principle of overload, in which the increasing intensity will allow to put the human body in an increasing level of physiological stress with a view to obtaining ever greater results.
In addition to overloading, we must also consider the principle of progression that becomes fundamental and necessary to achieve a safe and quality training, and analytical exercises are more simple, while integrated exercises present an increasing level of complexity.
That said, when we approach a cross-training strategy, we must start by developing the various conditional and coordinating capacities, moving from isolated or integrated Movements to Motor actions, that is, combined movements and with a higher level of integration and only at the end the development of Skills - point of greater consolidation of the technical gesture to present in the context of cross training.
In the context of fitness, respecting cross training, it is possible to program training routines in three different ways:
• Training program contemplating only group classes, whose main focus should be on the accomplishment of classes with different training objectives addressing the conditional and coordinating components;
• Gym training program, whose main focus should be on performing various training routines in which the main highlight should be the alternation of weightlifting exercises, exercises with body weight and exercises that use the cardiorespiratory component;
• As most gym users attend more and more group classes and exercise rooms, a balance between gym training routines and classes is ideal so that training is as varied and cross-disciplined as possible.
In the final balance mode, varying the training is fundamental and it is essential to cross training methods and means, which will allow higher levels of motivation, interest in training, less probability of injury and the holistic development of functional and coordinating capacities.
Rita Abreu text adapted from Santos, A.