Dr. Les Dutko, Ed.D, LAT, ATC
Cross-Fitness Training (XFT) has become increasingly popular over the past several years and this growth has not slowed. XFT is an exercise regimen that utilizes several different modes of training to achieve a specific component of fitness. XFT was developed by Greg Glassman in the 1970’s.
XFT workout incorporates elements from high-intensity training, Olympic weight lifting, plyometrics, power lifting, gymnastics, and calisthenics. Many participants view XFT as a core strengthening workout program. However, a few of the numerous benefits XFT has to offer are as follows:
- Reduced risk of injury! As one spreads the comprehensive level of orthopedic stress over the specific muscles and joints, the athletes are able to exercise more frequently and for greater durations without excessively overloading particularly vulnerable areas of the body. Such as, many athletes have problems with knees, hips, back, shoulders, elbows, and feet. People who are prone to problems with these lower body parts can refrain from long distance running and participate in low-impact XFT activities such as elliptical training, cycling, and swimming.
- Aids in weight loss! People who desire to lose weight and body fat will discover better results by engaging in an aerobic XFT program. This would consist of burning a significant number of calories. Research has revealed that this goal can be accomplished when athletes exercise for relative long durations, such as more than 30 minutes at a moderate intensity of 60% to 85% of maximal heart rate. A good example of this would be to exercise on an elliptical trainer for 20 to 30 minutes and then cycle for an additional 20-30 minutes.
- Improved total fitness! XFT can include an increase in one’s total fitness since the program consists of a variety of modes of excise and different activities. A good example of this is an XFT which consist of an anaerobic program such as weight training which increases strength, prevents injuries, controls body weight, and improves functional capacity. While the aerobic activities of the XFT helps to loss or control body weight and body fat it also adds endurance to the lower body and back.
- Prevent drop-out rate! People don’t get bored or injured to such a high degree while executing the XFT simply because they are changing exercise activities more frequently. Just before they begin to get tired of one activity they switch to a fresh one, this also helps in reducing overuse injuries.
The following is an example of a more intense XFT protocol:
- Monday: Muscle snatch 1x1x1x1x1 reps.
Power snatch 3x3x3x3x3 reps. ¼ squats
Snatch 5x5x5x5x5 reps. Full squats
All reps. Starts from the floor
- Tuesday: 200 meter run
1 rope climb
Good results can be obtained if you listen to your body and change the activity before you become bored with it and adjust the intensity of the activities to meet your physical conditioning and age. The only equipment you need to invest in is a good pair of cross training shoes; this will help your feet and lower body.
http://www.acefitness.org/acefit, what is cross training and why is it important? Sept. 2, 2009, July 8, 2014