The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans advises adults to engage in at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic exercise weekly, along with muscle-strengthening activities for major muscle groups at least twice a week.

Cross training is a powerful approach that combines aerobic and strength training into one dynamic routine, helping individuals reach their physical fitness goals more efficiently. According to Dawn Coleman, an American Council on Exercise-certified personal trainer in Cedarburg, Wisconsin, “Cross training benefits greatly outweigh focusing on one particular type of training. By creating multiple stimuli for the body, you allow it to adapt quickly to input, prevent injuries and allow the body to be prepared for the unknown scenario.”

 

Benefits of Diversified Workouts

For everyone, regardless of age or ability, integrating aerobic or cardiovascular exercise with resistance or strength training offers many health benefits, including reduced stress, better sleep, improved self-esteem, enhanced immune function and heart health, as well as beneficial bone mass and body weight. Despite these advantages, many may be hesitant to start cross training due to uncertainty about where to begin.

For example, a regular jogger might not know which strength exercises to pair with their running routine, while gym-goers lifting weights may be reluctant to add cardio. Whether someone is a competitive runner aiming to prevent injury and build strength or a non-athlete looking to optimize health as they age, combining both strength and cardiovascular training is a fun and effective choice.

“I see a lot of overtraining-related injuries when athletes fail to diversify from their sport,” says Tessa Kothe, a practitioner in Colorado Springs with a Ph.D. in physical therapy. “Clients who implement cross training tend to end up more robust, healthier and recover from their injuries much faster than those who do not diversify their training.”

 

Building Strength and Endurance

The American Council on Exercise (ACE) Integrated Fitness Training (IFT) Model provides four training phases, depending on the abilities and goals of an individual. Beginners, for example, ease into exercises that enhance postural stability, core activation and static balance with exercises such as planks, single-leg stands with core contraction and a heel-to-toe walk with a three-second pause after each step, respectively. Additional exercises are gradually introduced to enhance a person’s health and function, with a focus on five primary movements:

 

1.  Bending and lifting (squats)

2.  Single-leg movement (lunges)

3.  Pushing (bench press, push-ups and triceps extensions)

4.  Pulling (pull-ups, one-arm rows and bicep curls)

5.  Spinal rotation (lying knee-to-chest twists and planks with side-to-side twists)

Once these more advanced exercises can be performed safely in the correct form, then weight or resistance is added. The final phase of the ACE IFT Model involves performance training with functional movements that incorporate load, movement and speed to boost agility, quickness and power.

Cross training combines strength and cardiorespiratory benefits into a single workout by alternating between strength-based and aerobic activities, engaging multiple systems in the body. It appeals to those that value a holistic wellness approach due to its adaptability. Sessions can be tailored to individual needs, energy levels, wellness goals and time constraints. By choosing enjoyable and convenient exercises, we can avoid monotony and increase the likelihood of making them a regular part of life.

A cross training day might include a hike with weighted walking poles or a 15-minute yoga flow followed by a workout with light resistance bands. Another example is combining 10 to 20 minutes of rowing or stair climbing with 20 minutes of core work, squats and lunges.

During aerobic activities like walking, running, biking or swimming, ACE recommends beginning with 20 to 30 minutes of aerobic exercise at a pace that allows easy conversation, then gradually adding longer workouts, intervals, increased speed or higher intensity.

For newcomers to cross training, begin with two sessions per week, alternating 15 minutes of strength training with 15 to 20 minutes of cardio or mobility work. This can be gradually increased to meet the recommended weekly physical activity guidelines.

 

Tips for Success

• Listen to the body. Each day is different. Honor energy levels and prioritize form and safety over intensity.
  
  
• Fuel and recover well. Whole foods, hydration and ample sleep are essential for muscle repair and sustained energy.
  
  
• Keep it simple. Basic tools like a yoga mat, jump rope or pair of dumbbells are often all that is needed to get started.
  
  
• Seek community. Group classes, virtual platforms or one-on-one guidance can provide structure, proper form instruction and encouragement.

Cross training is more than just a workout plan; it is a practice of self-care, strength and sustainability. For those embracing holistic living, this style of movement aligns well with long-term wellness goals. It is about cultivating a resilient, vibrant body and mind that can carry us through the decades with grace.

 

Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.

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