Cross Training

In this video, orthopedic surgeon and sports medicine specialist, Dr. David Geier, talks about the benefits of cross training as well as what activities would make up a beneficial cross training routine.

ICYOU Rebecca Fox: ICYOU Dr. David Geier Director,MUSC Sports Medicine Rebecca: Been there done that, for many people exercising on a regular basis can be an unpleasant chore especially when you find the activity boring. One way to stay motivated and increase your fitness level is to simply switch up your routine or cross train. Welcome to icyou on topic. In our studio today is Dr. David Geier a sports medicine specialist who’s here to talk with us about breaking out of our workout rut, Dr. Geier thank you for joining us. David: Oh thank you. Rebecca: What are the benefits of cross training? David: Well I think there’s a lot of benefits of both from what I do in orthopedic surgery from an injury standpoint also just from a general happiness and enthusiasm standpoint. I think first for the average say runner or somebody that does the elliptical a lot I think like exactly like you say you get into a rut and you need motivation. I think switching just a few days a week to running or adding cycling or something like that to break up the monotony I think keeps people interested and may make them work harder. Also I think it works different muscle groups so I think that the benefit of cross training in terms of you know developing your quads and hamstrings differently or your upper body when if you are a runner you don’t do any upper body. I think there’s a lot of benefit in that. And then obviously there is an injury prevention benefit to the cross training as well so all in all very, very good idea. Rebecca: What exercises make up a good cross training routine? David: It think from an aerobic standpoint first of all I think various ways of doing aerobic activity and benefiting your cardiovascular output I think obviously running is kind of the gold standard. What we all try to achieve for 30 to 40 minutes sometimes but you try to do other activities that generate the same health benefit so thinks like an elliptical things like stationary bikes, step aerobic classes or various aerobics classes. Now we’ve got very specialized in like Tae Bo and some of these hip hop aerobics classes and things like that. All designed to one boost different muscle groups and different endurance activities but also to make exercise fun and I think all of these at the end of the day no one is going to stick with an exercise routine that’s not fun. Rebecca: Are there ideal training schedules for example should I rest to a certain number of days out of the week? David: I think it really depends on the athlete and what they do. I mean I think if you are a high level runner you may not need a day off a week and some of that is listening to your body and knowing when you really just like done too much or so or you may need a day off. I think the benefit potentially of cross training may be to a eliminate the day off because say you do some type of aerobics class one day that may focus on your lower extremities and you do some other cross training event the next day that doesn’t work the same muscle group she may not need that day off anymore so but it’s hard to say. Typically we say 30 minutes of aerobic activity for you know 4 to 5 days a week ideally yeah if you can do more than that that’s great not everybody needs more than that I mean it’s very difficult you know and you have to remember as well somebody just starting out isn’t going to be able to do what somebody does spend training for 10 years can do and so you have to start slowing maybe two or three days a week and gradually not only increase the duration of a workout but the frequency so the maybe the next week up to 3 days a week and a few weeks after that go to 4 days a week. It really you have to start slowly work your way out. If you go all out day 1 that’s going to one set you up for injury and 2 you might burn out and give it up completely. Rebecca: The goal here is to stay with exercise throughout your entire life. David: Absolutely we’re talking about lifestyle changes and so I think cross training is beneficial to keep people involved Rebecca: Dr. Geier thank you so much for this advice and for being here. David: Thank you. Rebecca: And you can watch more fitness tips on icyou.com for icyou on topic I’m Rebecca Fox. ICYOU Find thousands of health videos at icyou.com