Why is cross training so important for the general health?
Most Peoples sports activity are relatively repetitive and so create postural deviation. Balancing your cardio activities by crosstraining can help balance your overall training and body.
Any program should have a plan to be successful. If you are just starting out make sure you have no previous injuries or pain that my be aggravated by an exercise program.
warming up and cooling down are important parts of your exercise plan. You should at least take 5 minutes to gradually warm up and cool down.
I am going to help you with a beginners Cross training program design.
Monday: Cardiovascular work Bike, Row and Stair stepper
Weight training can be a full body workout 1-3 sets 15-20 reps
Tuesday: Cardiovascular work Run and swim
Wednesday:Cardiovascular work Bike, Row and Stair stepper
Weight training can be a full body workout 1-3 sets 15-20 reps
Thursday:Cardiovsacular work Run and swim
Friday:Cardiovascular work Bike, Row and Stair stepper
Weight training can be a full body workout 1-3 sets 15-20 reps
Saturday:Off
Sunday:Off
Well this would be a typical week of your new program. If you have not been doing Cardiovascular training or weight training than you should start slow. Rest is just as important as the exercise you are doing so make sure to take at least 2 days off a week from Cardio and weight training unless you are an advanced exerciser.
Beginner:Mon,Wed,Fri; should start with 5 minutes on the bike, row and stair stepper.
The weight training program should start with 1 set 15-20 reps
Tue,Thur;should start with 5-10 minutes run and swim
Intermediate:Mon,Wed,Fri; should start with 10 minutes on the bike, row and stair stepper.
The weight training program should start with 2 sets of 15-20 reps
Tue,Thur;should start with 10-15 minutes run and swim
Advanced:Mon,Wed,Fri;should start with 15 minutes on the bike, row and stair stepper.
The weight training program should start with 2-3 sets of 15-20 reps
Tue,Thur;should start with 15-20 minutes run and swim
This is a basic program for general fitness and is a great start to your New Year program!Remember that if you have any injuries or a special condition such as high blood pressure, diabetes, MS, or any other disease process you should meet with a professional to help design a program that is specific for you and your conditions so that you do not get injured when you start you new exercise program. Please feel free to contact me at healthybellingham@hotmail.com to schedule an appointment for a fitness evaluation.
Thank you for your time and energy and good luck with your new years resolution of gaining better health and staying active.
Jaime Hernandez
Health and Exercise Prescriptions Inc.
http://www.healthandexerciseprescriptions.com/
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