Doing the same workout all the time can be tough on your body, not to mention your motivation level. Cross-training can prevent burnout and injury, and it can ensure a well-balanced exercise program that includes endurance (three to five times a week), strength, and flexibility training (both two to three times a week).
Finding moves that complement what you do is key, since the idea is to give overworked muscles a breather while you work on neglected ones. We turned to Carol Torgan, Ph.D., an exercise physiologist and a spokeswoman for the American College of Sports Medicine, for suggestions on which exercises to pair with seven popular activities.
| If you… | Try | Why | Also try |
|---|---|---|---|
| Walk or run | Weight lifting, yoga, or Pilates | To prevent imbalances among the muscles in the fronts and backs of the thighs, as well as to stretch hamstrings and hips | Lower-impact cardio alternatives like biking and swimming to reduce the load on the legs |
| Take kickboxing or step classes | Weight lifting | To prevent muscle imbalances | Lower-impact options like water aerobics or cycling, plus yoga or Pilates for flexibility, balance, and core strength |
| Play tennis | Hiking, walking, jogging, or inline skating | To balance tennis’ stop-and-start action with sustained moderate-intensity cardio | Yoga or Pilates for shoulder, arm, back, and hip flexibility, and for core strength |
| Bike or Spin | Weight lifting, walking, or jogging | To build upper-body muscle and maintain and build bone with weight-bearing cardio | Yoga or Pilates for flexible hip, thigh, and back muscles (which can improve bike position) and for core strength |
| Weight-train | Swimming and yoga or Pilates | To burn calories and strengthen your heart with cardio, to build core strength, and to keep muscles flexible | Walking or jogging for weight-bearing cardio |
| Do Pilates or yoga | Swimming, biking, or jogging | To burn calories and strengthen your heart; also to maintain bone density (jogging in particular helps here) | Weight lifting once or twice a week (some Pilates and yoga classes focus more on flexibility and balance than strength) |
| Swim | Walking, jogging, or strength training | To build and maintain bone with weight-bearing cardio | Yoga or Pilates for shoulder, back, and hip flexibility, and for core strength |
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