Cross training is a type of training that combines different types of exercises and physical activities in a comprehensive training routine. Cross training includes a variety of exercises that span several disciplines, such as weight lifting, resistance training, yoga, boxing and swimming, among others.

The aim of cross training is to improve overall fitness by developing different physical skills, such as strength, endurance, flexibility, balance and coordination.

This type of training called ‘Cross training’ is very similar to the very well-known and popular ‘CrossFit’. They are very similar, but despite what many people think, there are some small differences which we have listed for you below:

CrossFit is a type of high-intensity functional training that uses a variety of bodyweight exercises, weightlifting and gymnastics to improve strength, endurance and cardiovascular capacity. CrossFit focuses on improving the ability to perform physical activities in daily life, with routines performed in a competitive and communal environment.

On the other hand, cross training is a training approach that combines a variety of fitness disciplines to improve overall fitness. This may include body weight exercises, weight lifting, yoga, boxing, swimming and any other physical activity that improves strength, endurance and flexibility.

Therefore, the main difference between CrossFit and cross training is that CrossFit is a specific discipline with a defined set of exercises and principles, whereas cross training is a broader form of training that focuses on improving overall fitness through a variety of physical activities.

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Benefits of cross training

Cross training can provide a wide range of health and fitness benefits, including:

1. Improvement of overall physical fitness: By incorporating a variety of exercises and activities, cross training can improve strength, endurance, flexibility, balance and coordination.
2. Reduced risk of injury: By avoiding overtraining a single activity, cross training can help prevent overuse-related injuries and improve joint mobility.
3. Increased motivation: Variety in training can make cross training more interesting and challenging, which can increase motivation to continue training.
4. Burning calories: Cross training is an effective way to burn calories and lose weight, as it combines strength and cardiovascular exercises in a single session.
5. Development of specific physical skills: Cross training can improve specific physical skills, such as upper body strength, cardiovascular endurance and flexibility.
6. Improvement of mental health: Exercise in general can improve your mood and reduce stress, and cross training can provide an effective way to maintain good mental health.

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Benefits of cross training for women

This sport can provide a host of benefits for women who practise it, including:

- Muscle strengthening.

- Burning calories: Cross training is an effective way to burn calories and lose weight, which can help improve body composition.

- Improvement of cardiovascular health: Cross training includes cardio exercises that can improve cardiovascular health and reduce the risk of cardiovascular disease.

- Pain reduction: Improves mental health.

- Injury prevention: By avoiding overtraining a single activity and performing a variety of activities, cross training can help prevent overuse-related injuries and improve joint mobility.

- Increased confidence.

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In addition to being a beneficial type of training for any woman, it’s worth highlighting its benefits during the menopause.

Cross training may be beneficial for women during menopause as it can help improve bone density and reduce the risk of osteoporosis.

During menopause, oestrogen levels decrease, which can lead to decreased bone density and an increased risk of fractures. Strength training in cross training can help improve bone density by stimulating bone growth and strength.

It’s worth mentioning that cross training should be tailored to the individual needs and abilities of each woman, especially during menopause, when women may experience changes in physical capacity and general health. Therefore, we recommend consulting a healthcare professional and a certified trainer before beginning any cross-training programme to ensure its safety and effectiveness.

WODS to get you started with cross training at home

Read on for a few cross-training WODs to do at home.

Here is a cross-training WOD (workout of the day) that you can do at home:

• 10 bodyweight squats: Stand with your feet shoulder-width apart, lower your hips towards the floor keeping your back straight and your heels flat on the floor, then come back up to the starting position.
• 15 push-ups: Get into a plank position with your hands at shoulder height, lower your body until your chest touches the floor, then come back up to the starting position.
• 20 box jumps: Find a solid elevated surface, such as a bench or box, jump on it with both feet, land with your feet together and jump back to the ground.