Cross Training
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Cross Training

What is this Cross Training?
Cross Training is defined as an exercise regimen that uses several modes of training to develop an optimal level of fitness. The essential fundamentals of cross training are the same whether you are exercising for improved health and fitness or for competition. At Gateway Hills we offer 5 exercise studios and over 65 small group training classes to facilitate an endless variety of cross training programs.

Who coaches Cross Training?
We pride ourselves on consistently recruiting the area’s most talented personal trainers to coach and motivate our members. Gateway Hills personal trainers are fitness professionals with degrees in exercise physiology and national trainer certifications. Our personal training staff hold a wide variety of specialty certifications ranging from Olympic weight lifting to hot yoga. Regardless of your current fitness level or unique fitness goals our trainers can build a training program with you in mind.

What are the benefits of Cross Training?

  • Reduced risk of injury. By spreading the cumulative level of orthopedic stress over additional muscles and joints, individuals are able to exercise more frequently and for longer durations without excessively overloading particularly vulnerable areas of the body (e.g., knees, hips, back, shoulders, elbows and feet). People who are particularly prone to lower-leg problems from running long distances should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their regimens. It should be noted, however, that competitive cross-trainers can experience certain overuse injuries due to inadequate muscle rest, an unbalanced workout schedule, or both.
  • Enhanced weight loss. Individuals who want to lose weight and body fat should engage in an exercise program that enables them to safely burn a significant number of calories. Research has shown that such a goal, in most instances, is best accomplished when individuals exercise for relatively long durations (i.e., more than 30 minutes) at a moderate level of intensity (i.e., 60 percent to 85 percent of maximal heart rate). Overweight individuals can effectively achieve a reduction in body weight and fat stores by combining two or more physical activities in a cross-training regimen. They can, for example, exercise on an elliptical trainer for 20 to 30 minutes and then cycle for an additional 20 to 30 minutes.
  • Improved total fitness. Cross training can include activities that develop muscular fitness, as well as aerobic conditioning. While an individual’s muscular fitness gains will typically be less than if he or she participated only in strength training, the added benefits of improving muscular strength and endurance can pay substantial dividends. For example, research has shown that resistance training can help individuals prevent injury, control body weight and improve functional capacity.
  • Enhanced exercise adherence. Research on exercise adherence indicates that many individuals drop out of exercise programs because they become bored or injured. Cross training is a safe and relatively easy way to add variety to an exercise program. In the process, it can play a positive role in promoting long-term exercise adherence by reducing the incidence of injury and eliminating or diminishing the potential for boredom.
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