Don't Fall into an Exercise Rut; Fall in Love with Cross Training
changes unless something changes. That statement speaks volumes in the
fitness realm and should be printed in bright bold lettering throughout
our clubs. It stands to remind us that in order to facilitate change in
our bodies and reach our personal fitness goals, we must continuously
change our workout regimens.
all love Spinning. It keeps us motivated and consistently active. But
over time, there are a variety of pitfalls that may be encountered by
engaging in only one fitness activity.
- Overuse Injuries:
If a carpenter uses the same hammer every day, eventually that hammer
will weaken and break. You can expect the same results in your body if
cross training is not incorporated. Performing the same workout over
and over puts a tremendous amount of strain on the same muscles.
- Muscle Balancing: Think of your car. When the
tires are not balanced properly, one tire wears out, rendering the car
unsafe. Muscles that are not involved in your workout tend to become
weaker. This can lead to muscular imbalances between the intrinsic
muscles and the extrinsic muscles, which may lead to injuries and
postural misalignments that can cause pain and discomfort.
- Autopilot Syndrome: When you continuously perform
the same workout, you often push the autopilot button, particularly on
days when you may be fatigued or simply not in the mood. By being
passive in your workout, you may actually get less out of it. Doing
something out of the ordinary will force you to be more active and
- Boredom: Imagine if you ate your favorite food
everyday for months on end. Your diet would not be healthy and
balanced, and you would eventually tire of it. Even your favorite form
of exercise can get to be a bit mundane. It then becomes a task, and
once that happens, the motivation factor vanishes.
order to avoid these pitfalls, other forms of exercise must be
incorporated into your workout routine. Incorporating a variety of
exercise formats will give you a full body workout, reduce the risk of
overuse injuries, decrease the chance of becoming bored with exercise
and enhance your skills in the Spinning studio.
well-rounded fitness program is very much like a well-rounded, healthy
meal. It contains a variety of elements that, when put together, allow
the body to unlock the door that leads to greater successes. There are
three key components to achieving a complete workout: cardiovascular
endurance, strength and flexibility. Each type of exercise has specific
benefits and by combining all three, you will attain peak total body
Cardiovascular endurance: Cardio workouts fuel weight loss, strengthen the heart, reduce stress and increase energy.
In addition to strengthening, toning and firming your muscles,
resistance training will also increase your metabolism so that your
body will burn more calories.
Flexibility: Flexibility reduces muscle tension, expands range of motion, increases circulation and lowers risk of injury.
cross training, Spinning instructors stand the chance of falling into
an exercise rut, which can lead to lackluster sessions for our
participants. As dedicated fitness professionals, we must lead by
example and incorporate other forms of exercise into our regimen as
well. It will keep everyone in the game longer.
Gregor is a Master Instructor for the Spin Pilates™ program and
serves as the Group Exercise Director for Healthtrax Fitness and
Wellness Center in Bethel Park, PA. Contact her at [email protected].