Move with Shaun in this outdoor-specific RevWell TV workout!
Spring is here! God’s glory and mercy are bursting all around us. The outdoors are calling and for many of us we immediately say, “Time to go!” And, on the other side of that statement, many realize the desire is there but the body is untrained. It’s easy to lose heart. But, cross-training is a great way to supercharge our bodies and minds so that we can enjoy our favorite outdoor activities.
Why cross-train?
It’s a popular concept that most of us have heard but we don’t necessarily know how to do it. Why would we do it prior to jumping headlong into our outdoor activities? To answer these questions let’s first define cross-training.
Cross-training is simply varying your regular exercise protocol or sport by utilizing several modes of training in order to develop a specific component of fitness.
For our consideration, we will use training for RevWild Adventure Hikes to help us answer the “why” of cross-training.
Cross-training provides a way to move our bodies to gain strength, produce joint stability, increase aerobic and anaerobic endurance, and reduce the potential for injury. Each one of these items is important to factor for hikers and for the safety and enjoyment of those that hike with you.
Cross-training is built into the RevWild Adventure Hike training plan so that the weeks prior to the hike allow our bodies and minds the appropriate response time for important and necessary changes. We “get to” jump out of the monotony and stagnation that comes during a more sedentary season like winter into the newness that cross-training brings.
Cross-training is a great way to supercharge our bodies and minds so that we can enjoy our favorite outdoor activities.
The following cross-training examples are a small sample of a wide array of options that will get us moving healthy and free in the outdoors.
1. Rowing
Rowing on a stationary rowing machine or the open water is a great way to challenge our bodies without the repetitive impact of hitting the trail. Rowing is a full-body workout and has the twofold benefit of both increasing cardiovascular endurance and overall strength.
2. Cycling or stationary bike
Cycling or a stationary bike (i.e. Assault Bike) can provide many of the same benefits as rowing. There is very little impact on the joints while training key muscle groups used for outdoor activity. If using an Assault Bike, you can add the upper body component. Ultimately, either option provides a different training experience than just grinding it out on the trail.
3. Bodyweight calisthenic movements
Calisthenic movements mimic how your body functions on the trail but without load such as a heavy backpack. These movements may seem basic but they allow the body time to learn, grow, and adapt. Lateral calisthenic movements create stability for uneven trail and core calisthenic movements train the body to support the weight of a pack. Combinations of these movements provide a valuable transition from straight line movements or for flatlanders who are tired both physically and mentally from the crushing repetitiveness of stairs.
4. Mobility and stretching
A key component to cross-training is remembering to move through movements with increasing mobility. As we are exposed to injury from repetitive movements and aging we start to experience decreased mobility. Mobility will help us to move well without injury. Stretching (both active and passive) will help us remain pliable and oxygenate the new muscle fibers we have developed through our cross-training activity.
In closing, cross-training feels like a menu where we choose the options that are best for our body by adding diversity and flavor into our training mix. Start cross-trading by incorporating a few of these options and combining them with a few of your favorite movements. Cross-training will provide the variability your body and mind need to remain strong for the outdoors. So choose something new, have fun, and then go hit the trail!
Shaun is a graduate of Platoon 20 Revelation Wellness Instructor Training, a shepherd for Rim to Him, and a lead instructor for RevWild.
