In our post on How to improve running performance, we discussed slightly how cross-training helps to increase performance. In this post we go into more detail about the benefits of this training plan combined with good muscle hydration. Read on if you’re looking for more endurance and speed.
WHAT IS CROSS TRAINING?
Also known as cross training. Cross training is nothing more than combining your sport with other activities. It is advisable to introduce this practice into your training plan once a week in order to gradually see results. Here are some examples:
SOME EXAMPLES OF CROSS TRAINING
CYCLING
Cycling is one of the most commonly used sports in cross training for athletes who practice other disciplines such as running or climbing. It improves cardiovascular endurance and reduces injuries by reducing the impact on the ground.
ELYPTIC BIKE
One of the most recommended options due to its low impact and high aerobic level. It is a very good activity for cyclists and runners.
SWIMMING
A sport that will help you train and control your breathing. Many runners include swimming in their training to improve endurance in races. Swimming as a sport for a cross-training plan will allow you to strengthen your back and arms, areas that are not normally exercised as much in sports such as running or cycling.
If you are recovering from an injury, activities such as aquagym are highly recommended to strengthen the lower body by avoiding hard impacts.
SKIING
This sport is particularly suitable for people who practice running or trail running. It is an activity that is just as demanding on the muscles but with much less impact on the knees and back. It is a very good option to continue working the lower body.
Other examples of sports that could benefit from cross-training would be paddle tennis, football or trekking.
MAIN BENEFITS OF CROSS TRAINING
CROSS TRAINING INCREASES MOTIVATION
Cross training presents you with new challenges by taking you out of your usual training. That way you avoid getting your body used to strengthening specific muscles and performing unique movements.
In addition, new sports offer you new challenges and goals that will encourage you to train, will affect you positively and that can end up translating into improved performance.
IT ALSO HELPS PREVENTION AND RECOVERY INJURIES
Overtraining injuries are very common and cross-training is a good option to prevent them. The type of sports you can add to your cross-training plan are characterised by being lower impact activities that will allow you to strengthen your joints without damaging them.
If you already have an injury and are recovering from it, cross-training will allow you to continue practising sports and help your recovery.
IN ADDITION, IT PROMOTES ACTIVE RECOVERY
As also discussed in the post on ‘How to improve running performance’, according to many athletes and professionals in the sector, rest days can be changed by active rest days practicing a sport other than the usual one.
Rest periods serve to give the muscles time to recover properly. However, some people choose to do light activities and work other muscle groups on these rest days at a lower intensity than usual.
CONTINUOUS PERFORMANCE IMPROVEMENT
Cross-training involves the athlete testing his or her body with different types of movements, activating other muscles at a different level of demand. This training will help to increase efficiency, aerobic endurance and strength, as the body does not become accustomed to only one type of activity.
MUSCLE HYDRATION DRINKS
Any training plan should include good muscle hydration to help muscles rehydrate and recover optimally.
Muscle hydration drinks should be taken before, during and after any training session.
Recuperat-ion’s Hydrasport hypotonic drink is designed to replenish the mineral salts lost through perspiration. It is recommended before, during and after training to maintain optimal muscle hydration levels.
In addition, after high-intensity training, Recovery 3:1, the Recuperat-ion muscle recuperator, provides the carbohydrates and proteins necessary for optimal muscle recovery.
WHEN SHOULD CROSS TRAINING BE CARRIED OUT?
As we have already mentioned, it is advisable to include a different day of sport in your weekly training plan. This training can be approached in different ways: a trekking excursion at the weekend, a day at the gym after work, or a day of paddle tennis or football with friends.
The point is to do any other sport, whether in a group or on your own, to benefit from this discipline
CONCLUSIONS ON CROSS TRAINING WITH GOOD MUSCLE HYDRATATION
Doing another sport than your usual one once a week helps both physically and mentally. Depending on the muscle area to be strengthened, you can choose one activity or another. However, it is highly recommended to practice different activities in order to have a better performance.
Cross-training provides motivation, new challenges, better physical condition and, most importantly, helps to prevent injuries or to recover more quickly. All this accompanied by a good muscle hydration is vital to complete the training and to be able to recover in the post-training.
Cross-training with Recuperat-ion products will help you to improve your results as an athlete.
