One type of workout isn’t enough anymore, and 2014 will be the year of cross training. Cross training uses different exercises to develop and train muscles in different ways and protects against overuse injury. Here are growing cross-training trends for 2014.
Barre Classes “The body adapts to your workouts which is why you need to switch it up. The beauty of cross training is that it keeps your mind and body stimulated, and that keeps boredom at bay,” says Tracey Mallett, internationally known fitness trainer and developer of Bootbarre. Bootybarre is a perfect example of cross training—it is a combination of Pilates, yoga and dance that employs flexibility, strength training and cardio (thebootybarre.com). Other popular bar classes include The Bar Method, The Lotte Berk Method and Pure Bar.
Fusion Fitness Classes all over the country combine two or more disciplines for a fun and interesting workout. There is Yogalates, which melds yoga and Pilates; YAS, yoga and spinning; Ride and Row, cycling and rowing; and–one of the most popular–Piloxing, (piloxing.com), developed by Viveca Jensen, a master Pilates teacher. Piloxing is a fast, challenging workout that combines Pilates and boxing.
High Intensity Interval Training This program, which can be done at home, is notorious for its intensity. Popularized by P90X, also known as Power 90, it uses cross-training methods such as martial arts, yoga and weight training. These types of high-intensity interval-training programs are aimed at people who are already fit and are looking for something more challenging. beachbody.com
Boot Camp Boot Camp includes cardiovascular, strength, endurance and flexibility drills, and usually involves both indoor and outdoor exercises. Boot Camps also can combine sports-type drills and calisthenics. These workouts have gotten so popular that they made it on to American College of Sports Medicine’s list of fitness predictions for 2014. They can be found all over the country in gyms, studios, parks and community centers.
DIY Cross Training You can easily make your own program. According to the American Council on Exercise, one of the easiest ways to incorporate cross training is to alternate between activities such as walking, running and stair climbing. You can also alternate activities within a single workout (i.e., walk on a treadmill for 10 minutes, exercise on an elliptical trainer for 10 minutes and cycle for 10 minutes, for a total of 30 minutes of exercise). And don’t forget to add some strength training and stretching into the mix.