Why adding cross training into your exercise routine is the way to go

It is often said that finding an exercise you love is the key to staying consistent with working out. When you look forward to your workout, you are more likely to move your body. However, it is also important to consider switching up your routine every now and then. This practice, known as cross-training, can significantly improve your fitness and overall health.

In a recent study conducted by researchers at Harvard University, physical activity data from over 70,000 women and nearly 41,000 men collected over four decades was analyzed. The study revealed that individuals who engaged in a variety of exercises, such as cycling, running, and strength training, were 19% less likely to die of any cause during the study period compared to those who only focused on one type of workout. Their risk of mortality from heart disease, cancer, and other causes was also between 13 and 41% lower.

But why does cross-training have such a significant impact on health? Exercise improves our well-being by challenging our bodies, prompting them to adapt and become stronger. However, the benefits of most physical activities plateau at a certain point. For example, individuals who walked for 5 hours a week had similar mortality rates to those who walked for 20 or even 40 hours a week. By incorporating a variety of exercises into your routine, you can potentially surpass these thresholds.

One of the reasons for this is that different types of exercise challenge our bodies in unique ways. For instance, aerobic exercises like running primarily target our cardiorespiratory system, while strength-training exercises like weightlifting focus on building muscle strength. By combining these different forms of exercise, you can enhance both endurance and strength.

Additionally, mixing up your aerobic workouts can also be beneficial. A study of high-school runners in 2018 found that those who included workouts on an outdoor elliptical bike in their routine used oxygen more efficiently when running at the same pace compared to those who did not incorporate this variation.

Furthermore, cross-training can help reduce the risk of injury, which is important for long-term health and longevity. An analysis of nine studies involving nearly 5000 soccer players discovered that balance exercises reduced the risk of ankle injury by more than 35% compared to training programs without these exercises.

Therefore, it is recommended to add variety to your workout routine. For example, if you have been primarily running, consider incorporating activities like Pilates and yoga to improve your range of motion and overall strength. By diversifying your exercise regimen, you can not only enhance your fitness but also increase your chances of leading a healthy life well into old age.

Grace Wade is a health reporter for New Scientist. You can sign up for her newsletter, Eight Weeks to a Healthier You, at newscientist.com/healthier-you

These articles are posted each week at
newscientist.com/maker