What is cross training? 6 strength exercises to add to your walking routine

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We’ve all been there: We’ve found a workout we love and have been doing all the time. Then we start noticing some aches and pains creeping in or stopping our progress. While committing to exercising consistently is the best way to keep us healthy, there is a strong case to mix up when it comes to the types of activities you incorporate into your routine.

Enter: Cross Training.

“Cross training is usually defined as an exercise regime that uses several styles of training to develop a specific component of fitness” According to the American Council on Exercise (ACE).

This true cross-training takes the idea of ​​mixing up your routine one step further. Instead of choosing seemingly random activities, you are Design a fitness routine It includes activities that complement each other in order to improve your performance.

There are noticeable benefits beyond improving your athletic performance to derive from adopting an all-around training mindset.

a A recent study published in the British Medical Journal I’ve found that mixing up your activities and getting the minimum recommendations of aerobic and strength training each week can actually add years to your life. Cross-training can also reduce the risk of injury, and help with that Weight lossIt improves your overall fitness, and increases the likelihood that you will stick to your workout routine, according to ACE.

Cross-training “adds variety so we don’t get bored of doing the same thing all the time, which helps keep workouts fun,” said personal trainer Christina Dorner.

Even those who engage in low impact, An accessible workout like walking They can benefit from incorporating cross-training into their routine. Strength exercises strengthen the body and improve balance, stateand coordination, which will make walking easier and more efficient, Dorner said. “Walking uses the same muscles over and over, so cross-training helps prevent injuries from overtraining,” she added. “Having a stronger body will promote better recovery after walking.”

Walkers can do exercises by training at home

walking lunges

  • Why are they good for walkers? This exercise is a one-sided step like walking that works hamstringsquads, brigadesAnd the calvesJohar Dorner said. that they It will help to walk uphills faster and longer, improving and helping posture and balance hip flexibilityshe added.

Stand with your feet hip-width apart. One step forward and bend in both legs, forming a 90-degree angle with both knees. Focus on your front foot, keeping your chest tall and standing on your back toes. Push the floor away to extend both legs straight and take a step forward, immediately sinking into a lunge with the opposite leg forward. Keep walking forward and switch legs.

Weighted Upright Rows

  • Why are they good for walkers? “Walking works a lot on the lower body, and it is important to have upper body strength Dorner said. “When your upper body is stronger, it can push you forward using your arms. This specific movement is great for posture and making sure you’re standing straight.” Weighted rows work the lats, traps, rhombuses, and back functions (upper back).

Hold a set of dumbbells, holding one in each hand. Stand with your feet shoulder width apart. Bend the hips, keeping the back and knees slightly straight. Consider sitting a little back (moving the tailbone behind your feet) – this helps establish the lifting position. Your body should be bent forward at about a 45-degree angle. Hold the dumbbells, palms facing each other, pull your elbows close to your body, and press your shoulder blades together. Keep your back straight and your back strong. You can modify this movement by doing one arm at a time with the other hand on a chair for balance.

Comprehensive training exercises that you can do while walking

There are a few ways to weave cross-training into your career. Dorner recommends using things you normally pass by, like park benches, as equipment.

sitting / standing

  • Why are they good for walkers? This works the quads, hamstrings, glutes, and essenceIt is a great way to strengthen the lower body and core.

Sit on the edge of the seat, press the foot on the floor and stand. Sit with control. Imagine balancing something on your head. You can modify this movement by doing bench leg extensions, which can help you Strengthening the muscles around the knees.

Bench press

  • Why are they good for walkers? Pushups strengthen the upper body and core, working the chest/chest, front and triceps muscles.

Place both hands on the edge of the bench, slightly wider than your shoulders. Step on your toes and bring your body into a straight line. Lower your chest toward the bench and then press the bench away to tighten the chest. Adjust by working only to maintain the position of the plank. You can also adjust the angle by starting with the seat back, then advancing to the seat and then the floor.

dip triceps

  • Why are they good for walkers? This exercise works both the back of the arms and the entire core.

Sit on a bench with your palms on the edge, fingers pointing down and elbow bent facing forward. Lift your butt off the seat. Lower your body a few inches and then press your palms into the bench and press yourself back. Adjust by holding the position until you can lower yourself slightly.

Walking “I’m Spying”

Turn your walk into a game by assigning certain strength moves to the signs you see as you walk. “You can do this with anything!” Dorner said. Some of her suggestions include:

  • stop sign: Every time you hit a stop, do 10 squat before moving on.
  • P O Box: Every time you see a mailbox, you hoist your calf onto the sidewalk. (If you’re walking in a neighborhood with a lot of mailboxes, pick a specific color as a tag!). Dorner said this strengthens the calf muscles and helps prevent problems with the hocks and feet. You can adjust by doing this on the floor or holding onto a mailbox for balance.

Brianna Steinhilber is an editor and writer for TODAY Health, Food, TMRW, and NBC News BETTER.