What’s cross training definition in exercise?

Cross training is a fitness strategy used to avoid injury, add variety and train aggressively and safely by replacing some of your weekly primary exercise with secondary exercise(s). Cross training exercises utilize different muscles and/or movements in your arms, core, and/or legs – than that of your primary exercise.  For example, imagine if running or hiking is your primary mode of exercise.  For cross training to be applied properly you will add a secondary exercise(s) like an elliptical trainer and/or rowing machine, for reasons explained below.

What’s an example of cross training?

Cross training exercise example #1 – (EZ defined)

The ‘Easy’ cross training method – EZ for short – indicates your secondary exercise selection uses muscles and movements that are in total contrast with the primary exercise.  For example, if you are a runner or hiker your EZ cross training choice could be swimming or rowing.  EZ cross training allows your muscles to recover – while not having to reduce exercise intensity – while continuing to improve overall fitness.

Cross training exercise example #2 – (AG defined)

The ‘Aggressive’ cross training method – AG for short – specifies your exercise selection will use similar muscles and muscle actions as your primary exercise.  If you are a runner or hiker your AG cross training choice could be the Elliptical Trainer or Stair Climber.  In this example your running/hiking muscles are working similarly,  but with less stress and impact. This method does not allow for as much recovery but worth trying if you need to be more aggressive in speeding up your training results.

Cross training exercise example #3

Sometimes it isn’t possible to have a perfect distinction between an EZ and AG cross training exercise.  If you are a runner/hiker and want to cross train with road biking, that is totally fine and common.  Biking will stress the quads like hiking and running, but it’s not weight bearing.  So, in this example, biking more closely resembles AG not EZ.

Cross Training Equipment Examples

In the chart below I will provide EZ and AG examples of cross training.   And, when an exercise skews toward EZ or AG I will just designate it as such.  An ‘X’ in the chart below indicates that the exercise is the primary exercise and therefore NOT a cross training option.

EXAMPLES of CROSS TRAINING for RUNNERS, HIKERS and WALKERS

Cross Training Fitness Examples	Cross Training Code – Exercise Name
	EZ – ROPEFLEX ORYX SINGLE STATION ROPE MACHINE 20% off use Promo Code FITFORTRIPS
	EZ – ROPEFLEX FRICTION ROPE TRAINING DRUM 20% off use Promo Code FITFORTRIPS
	EZ – ROPEFLEX ROWING ROPE TRAINER 20% off use Promo Code FITFORTRIPS
	AG – ROPEFLEX APEX COMBO CLIMBER 20% off use Promo Code FITFORTRIPS
	EZ – Perform Better Extreme® Ski Trainer
	EZ – Hydrow Rower
	EZ – Perform Better Extreme® Rower
	EZ – Sole SR500 Rower
	EZ – Total Gym
	AG – Jacobs Ladder
	AG – Jacobs Ladder 2
	AG – Ropeflex APEX 2 TREAD CLIMBER 20% off use Promo Code FITFORTRIPS
	AG – Sole CC81 Cardio Climber
	AG – Jacobs Ladder Stairway
	AG – Cycle 360 Trainer $50.00 off use Promo Code FITFORTRIPS
	AG – Diamond Back 910sr Recumbent Magnetic Exercise Bike
	AG – Sole R92 Recumbent Bike
	AG – LifeFitness RS1 Lifecycle Recumbent Exercise Bike
	AG – Diamond Back 510ic Indoor Cycle Magnetic Trainer
	AG – Sole SB700 Bike
	AG – Pro Maxima Centurion 25UX3 Commercial Upright Bike Series
	AG – Diamond Back 1260ub Upright Magnetic Exercise Bike
	AG – Sole B94 Upright Bike
	AG – LifeFitness C1 Lifecycle Upright Exercise Bike
	AG – Assault Air Bike
	AG – Octane AirdyneX Bike
	X – Sole Fitness Treadmills
	X – LifeFitness Treadmills
	X – Horizon Fitness Treadmills
	X – Circle Fitness 8000 – Treadmill with LED Console
	X – True Form Trainer
	AG – Sole Fitness Ellipticals
	AG – Diamond Back 1280ef Adjustable Stride Elliptical Trainer
	AG – LifeFitness Ellipticals
	AG – Horizon Fitness 7.0 AE ELLIPTICAL
	AG – Pro Maxima Centurion S25EX Commercial Elliptical w/ HDTV Display

How do I start cross training?

‘In-Season’ strategy for starting cross training: Any time during the year where your focus is improving your primary exercise is designated as In-Season.  Generally this season of training requires that you perform more primary activities than secondary activities.  In-Season culminates with an event such as a running race or a hiking trip.

‘Off-Season’ strategy for starting cross training: Any time during the year when you are just trying to stay in shape you can focus less on your primary activity and cross train instead.  For runners and hikers some cross training exercises could include rowing and/or elliptical trainer.

1 to 1: Run 1x/week and cross train 1x/week. (Beginner)

2 to 1: Run 2x/week and cross train 1x/week. (Beginner)

2 to 2: Run 2x/week and cross train 2x/week. (Intermediate Off-Season)

2 to 3: Run 2x/week and cross train 3x/week. (Intermediate/Advanced Off-Season)

3 to 1: Run 3x/week and cross train 1x/week. (Intermediate/Advanced In-Season)

3 to 2: Run 3x/week and cross train 2x/week. (Advanced Off/In-Season)

3 to 3: Run 3x/week and cross train 3x/week. (Advanced Off/In-Season)

4 to 1: Run 4x/week and cross train 1x/week. (Advanced In-Season)

4 to 2: Run 4x/week and cross train 2x/week. (Advanced In-Season)

5 to 1: Run 5x/week and cross train 1x/week. (Advanced In-Season)

What is the importance of cross training exercise?

Benefit #1 – Injury prevention

Benefit #2 – Provide variety to sustain interest and consistency

Benefit #3 – Enhance training making it easy to recover