Posts Tagged ‘ Sports ’

iCardio: Benefits of Cross Training…


Tired of the same old routine??  If so, then it’s time to mix it up!  Definitely one of the major reasons I previously wrote “Keep your Body Guessing”. If you don’t know what Cross Training is, it’s pretty much a great to target different muscle groups and condition them to perform new sets of movements and skill.   One of the reason why individuals become bored with their exercise regimen is because they perform the same movements or exercises ALL THE TIME.   Our body is very smart and efficient, once  our bodies become used to the same types of movements or Exercises, it limits the amount of overall Fitness you can potentially possess.  As well as limits the amount of conditioning one can have.  Why maintain a certain level of conditioning when you can do other types of exercises to keep seeing GAINS in fitness and great RESULTS.

“Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse.”

When you think of the term Cross training, think of performing  several different forms of exercise.  For example, you may use both Running and swimming each week to improve your overall aerobic capacity (Cardiorespiratory Fitness); change thinks around and incorporate other activities like…

  • Cycling
  • Rowing
  • Stair Climbing or Running the Stadiums
  • Rope jumping
  • Racquetball or Basketball

To help build muscle endurance, strength, and train the same and other muscle groups to perform different skill sets.

Don’t just perform Cardiovascular exercises either, let’s not forget about incorporating some Strength Training Calisthenics/Plyometrics, and Tubing/Band exercises.  Dynamic Flexibility exercises like yoga and Pilates.

So before I end this article, the benefits that you can receive from Cross Training will include: A reduction is exercise boredom, Increase your overall level of conditioning, reduce your risk of injury from repetitive motions, and most IMPORTANTLY improving your overall skill, agility, and proprioception (balance).

Reggie Laroche

The Exercise Physiologist

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iCardio: Functional Exercise Training…For Men and Women


If you want to get more out of your exercise training, then I suggest that you start to exercise multiple muscle groups at the same time. The way to go about this is called FUNCTIONAL EXERCISE TRAINING!! Functional exercises are a great way to mix up your exercise routine because they train your muscles to work together simultaneously. iCardio Tip: (The more Muscle Groups you exercise at the same time, the more Calories you burn)

Due to fact that our bodies go through various movements throughout the course of the day, performing functional exercise will now make them easy. This will also allow you to perform your strength training routines with improved technique and control. Why you ask? This is because your bodies synergistic muscles (“stabilizers”) are now better adapted to activate while your muscles contract. Introducing these types of activities into your strength training regimen, will enable you to do more and with a lot less effort.

To all my Women out there; the common problem areas that affect most women is their Lower body. Most women want nice lean and tone looking legs. However, women want a great upper body too. So why not, target the most muscle groups that you can when exercising, like your Quads, Hamstrings, Butt, Calves and combing them with upper body and core exercises. So ladies, here are a few exercises that you can incorporate into your weekly exercise routine.

Walking Lunges with Arm Curls
Squat, Arm Curl, into an Overhead Press
Squat with a Side step

To my Male crowd; the typical male workout includes just upper body (ex. Chest, back, shoulders, and Arms). Come on now fellas, functional exercises are a great way to target those forgotten muscles. Instead of performing the same old free bench press, take two dumbbells and do the chest press on the stability ball. Believe me, if you take your usual routine and incorporate functional exercise days into regimen, an increase in strength, power, and agility will be seen. So here are a few exercises to incorporate into weekly exercise routine.

DB Chest Press on Stability ball
Single leg DB Row
DB Single Leg Lunge, Arm Curl, into an Overhead Press

My hope is that you find this information useful and that you can apply it to your healthy lifestyle. Please feel free to comment, share, and subscribe!!

Reggie Laroche

The Exercise Physiologist

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