| Cross training or "X training" is generally considered to | | | | starting with the core muscles as the weight is |
| be one of the most effective ways to achieve a | | | | transferred, and the arm and shoulder muscles begin |
| complete balance of fitness for an individual looking to | | | | straining as the package is lifted above the head and |
| either participate in some form of competitive sport, or | | | | placed on the shelf. Picking up a box seems like a |
| simply to achieve total body fitness. The concept | | | | completely mundane task, but when examined from |
| basically looks at improving the overall performance of | | | | the basis of which muscles are involved, it allows an |
| an individual's body, and takes advantage of the fact | | | | individual to see just how complex the body is, and |
| that different training methods have different effective | | | | how important it is for each and every muscle to be |
| techniques, while at the same time having specific | | | | as strong as possible, to avoid imbalances and injuries. |
| shortcomings. When several different training methods | | | | Some of the Benefits |
| are combined it addresses the weaknesses of all by | | | | Some of the most immediate benefits of a X training |
| using the strengths of each to negate those | | | | workout will not necessarily relate to the building of |
| weaknesses. In essence, it simply refers to combining | | | | muscle, but other factors that contribute to the |
| different exercises to work different parts of the body, | | | | effectiveness of a bodybuilding routine. First and |
| because using only one specific type of activity will | | | | foremost, cross training allows an individual to burn |
| work a specific group of muscles, but not others. X | | | | more calories per week, which is crucial for |
| training eliminates this problem. | | | | bodybuilders in the weeks before a competition when |
| Cross training is generally used more frequently in | | | | they are required to shed anywhere from 20 to 40 |
| competitive sports than it is in bodybuilding. Mixed | | | | pounds. Furthermore, the anaerobic workout that a |
| martial arts practitioners rely upon several different | | | | cross training program provides enables an individual to |
| types of cross training techniques where various | | | | significantly increase his or her endurance, as well as |
| martial arts are practiced to overcome the | | | | enhancing the capability for higher-levels of intensity |
| shortcomings of other styles. The military also uses | | | | during the workout. |
| cross training to train their various Special Forces units, | | | | Perhaps one of the most important aspects of cross |
| with the UK Royal Marines using cross training circuits; | | | | training is that it enables individuals to use specific |
| many of these individuals continue to enter into the | | | | groups of muscles in the body on different days, |
| World Gym Challenge competition, which is a | | | | allowing the intensity of the workouts to be as optimal |
| UK-based cross training competition. As a general rule, | | | | as possible, while at the same time avoiding the risk of |
| X training is used most commonly in sprinting, | | | | potentially overtraining a group of muscles and |
| swimming, and cycling sports, because the benefits of | | | | becoming injured. By allowing a day or two for the |
| a full body fitness program have been effectively | | | | muscle groups to recuperate, space for greater |
| proven over the years. | | | | intensity is created for the following workouts, which |
| For Bodybuilders | | | | essentially allows for more muscle mass to be |
| While cross training is generally associated with | | | | created. |
| strength training and cardiovascular routines, it can also | | | | Cross training is also effective for adding generalized |
| be an important asset in the bodybuilder's arsenal. At | | | | strength throughout the body, which means fewer |
| first glance, cross training might seem to be | | | | muscle cells are required every time a workout is |
| counterproductive to a bodybuilder's goals, because it | | | | performed, which saves energy and improves |
| focuses less upon building mass and more upon simply | | | | workout economy, allowing a bodybuilder to exercise |
| achieving balanced fitness throughout the body. | | | | more efficiently. Cross training techniques have been |
| However, the very basis of bodybuilding lies in cross | | | | scientifically correlated to tennis players having higher |
| training, because building muscles in the body for the | | | | velocity serves, baseball pitchers having higher velocity |
| definition required by a professional bodybuilder | | | | pitches, and increased weight lifted by weightlifters and |
| requires an individual to focus upon each unique muscle | | | | bodybuilders. |
| group within the body, and the only way this can occur | | | | Bodybuilders are not generally simply looking for |
| is through an effective cross training program. | | | | cardiovascular improvement. Instead, the goal is to |
| One of the easiest ways to explain the concept is to | | | | create a complex and intricately specialized muscle |
| think consider an individual picking up a package from | | | | growth to achieve a desired look for a panel of |
| the floor and putting it on the shelf above their head. | | | | judges. The entire basis of bodybuilding is rooted in |
| The first thing that will occur is that the individual in | | | | cross training, because each and every muscle that is |
| question walks over to the package, bends over, and | | | | required to grow to obtain its definition relates to a |
| picks up the package. This action requires a complex | | | | different type of exercise. Working out on a chest |
| combination of various muscles in the body, including | | | | machine will not provide definition in the legs, for |
| the gluteal muscles, the lower back muscles, the thigh | | | | example, so it is critical for a bodybuilder to incorporate |
| muscles, various muscles throughout the arms and | | | | a variety of different exercises into their routine for |
| shoulders, and the core muscles of the body that work | | | | optimal results. This is just another example of why |
| cohesively to maintain balance while the package is | | | | cross training is such an effective tool for athletes |
| lifted. Once the package has been lifted to a waist-high | | | | across the board. |
| position, a different series of muscles takes over, | | | | |